Monthly Archives: August 2011

Fishing for Health – 12 Steps to a Healthier You!


Fishing for Health – 12 Steps to a Healthier You!

Go Fishing— We’ve all heard – cook fish or seafood for dinner 2 times a week.

But which fish are safe and which give the most bang for the buck so to speak?

Fish is general believed safe but with the concerns over global warming and mercury as well as heavy metal poisoning which fish are safe NOW?

The Super Green List:

Connecting Human and Ocean Health

Seafood plays an important role in a balanced diet. It’s often rich in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments. Omega-3s are especially important for pregnant and nursing women, and young children. Unfortunately, some fish carry toxins that can become harmful when eaten frequently.

Good for You, Good for the Oceans

Combining the work of conservation and public health organizations, the Monterey Bay Aquarium has identified seafood that is “Super Green,” meaning that it is good for human health and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch “Best Choices” (green) list, are low in environmental contaminants and are good sources of long-chain omega-3 fatty acids.This effort draws from experts in human health, notably scientists from the Harvard School of Public Health (HSPH) and Environmental Defense Fund (EDF). The Monterey Bay Aquarium will continue to work with these organizations to balance the health and environmental attributes of seafood.

The Super Green list includes seafood that meets the following three criteria:

Low levels of contaminants (below 216 parts per billion [ppb] mercury and 11 ppb PCBs)

The daily minimum of omega-3s (at least 250 milligrams per day [mg/d])*

Classified as a Seafood Watch “Best Choice” (green)

Contaminants in Seafood

Seafood contaminants include metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and shark—end up with the most toxins. You can minimize risks by choosing seafood carefully. Use our Super Green list and learn more about contaminants in seafood on the EDF website.

* The Best of the Best: September 2010

Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)

** Other Healthy “Best Choices”

Arctic Char (farmed)
Barramundi (farmed, from the U.S.)
Dungeness Crab (wild-caught, from California, Oregon or Washington)
Longfin Squid (wild-caught, from the U.S. Atlantic)
Mussels (farmed)

        • Grilled Rainbow Trout and Zucchini with Rosemary and Garlic

          Prepare your grill to a medium high heat

          2 tablespoon chopped fresh rosemary
          2 tablespoon minced garlic
          2 teaspoon olive oil
          1 teaspoon salt
          1 teaspoon multi herb seasoning
          4 whole trout – dressed
          4 zucchini cut lengthwise in half
          4 rosemary sprigs
          Cooking Spray or more olive oil in spray
          Combine chopped rosemary, minced garlic, olive oil, salt and seasonings in small bowl.
          Cut 3 diagonal slits on each side of the fish and rub in the rosemary mixture.

          Repeat with zucchini

          Place one rosemary sprig into the cavity of each fish
          Coat grill with cooking spray before placing fish and zucchini on grill
          Grill until fish flakes with fork.

          Serve on a bed of fresh greens with fresh beans or peas.