Health Benefits of Eating Fish

Did you Know? A single 150 gram serving of fish or other seafood provides from 50%-60% of daily protein needs of an adult. All seafood is low in fat, generally less than 5%. The majority of fish types are low in cholesterol with the exception of prawns, squid and fish roe. However the higher amounts of cholesterol in these foods is offset by the higher levels of beneficial EPA and DHA omega 3 oils that they contain.

In comparison with meat, most seafood types have similar levels of cholesterol, but only a fraction of the saturated fat. A 150 gram fillet of fresh fish has less than 1 gram of fat and most of this fat is polyunsaturated.  The leading reason for fish being a health hero is fish and seafood is practically the only natural source of Omega 3 fatty acids.  Omega 3 fatty acids are an essential nutrient.  There are three main omega-3 fatty acids, ALA, EPA and DHA. EPA and DHA appear to provide the greatest health benefits.

Grill it, poach it, broil it, or bake it. Any way you cook it, fish really is brain food. Not only that, but according to research, also food for your heart, prostate and more. Fish, particularly fatty fish, is an excellent source of the Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Sources of Omega-3 Fatty Acids

  • Fish
  • Pecans
  • Eggs
  • Meat
  • Milk
  • Cheese
  • Flaxseed
  • Walnuts
  • Wheat Germ
  • Omega-3 tablets made with plant source ingredients
Try this low calorie, Omega 3 enriched recipe below.

Baja-Battered Fish

Serves: 8
Prep Time: 40 min.
Total Time: 30 min.
You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you’ve had one, you’ll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy’s Tacos in Baja California.
Ingredients
3/4 cup beer, preferably lager or pilsner
1/2 cup all-purpose flour
1/4 cup whole-wheat pastry flour
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dry mustard
1/4 teaspoon cayenne pepper
1/4 teaspoon freshly ground pepper
1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
3 tablespoon canola oil, divided
Cooking Directions

Step 1


Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

NUTRITION INFO


Per serving
Calories: 120
Carbohydrates: 4g
Fat: 6g
Protein: 11g
Dietary Fiber: 0g
Saturated Fat: 0g
Monounsaturated Fat: 3g
Cholesterol: 33mg
Potassium: 180mg
Sodium: 112mg

Exchanges: 2 lean meat
Carbohydrate Servings: 0

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