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But when it comes to fish, that's the goal. Omega-3 fatty acids--found in fish oil--are heart healthy, according to more and more studies. Not only do these "quality fats" provide protection against heart disease, they may play a role in reducing arthritis pain and help in the neurological development of premature babies.
Although there's no recommended intake of omega-3s, most experts suggest eating at least two 3-ounce servings of fish, especially the oilier species, every week. And don't worry about overdoing it at the fish counter. "You can't eat too much fish," says Joyce Nettleton, a Chicago nutrition consultant with expertise on fatty acids.
There's an easy way to determine if a fish is high in healthy omega-3s: color. Higher-fat fish, which contain more omega-3s, tend to be a rich or deep color. Think salmon, tuna, or sardines. Leaner fish are typically light or white in color. Most fish are good sources of protein and relatively low in fat compared to other protein-rich sources. Shrimp, mussels, and other shellfish are also sources of omega-3s.
Research indicates omega-3s lessen:
* heart disease and strokes by lowering blood pressure and preventing blood clots.
* immune system diseases, such as asthma, lupus, and rheumatoid arthritis.
* depression and schizophrenia.
* headaches and menstrual cramps by reducing the severity of symptoms.
NOTHING - TO - IT FISH COOKING
Because fish tends to be lean, it dries out quickly when overcooked. Fish is just right when it is opaque and begins to flake easily when tested with a fork. The juices should be a milky white.
The guidelines for cooking fish are pretty simple.
* Bake fish steaks or fillets, uncovered, in a 450 [degrees] F oven for 4 to 6 minutes per 1/2-inch thickness. Add 5 minutes for frozen fish.
* Broil fillets or steaks 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness. Add 2 to 3 minutes for frozen fish. For fish 1 inch thick or more, turn halfway through broiling.
* Poach by heating 1 1/2 cups water, broth, wine, or a combination of these in a large skillet or poacher. Carefully add fish in a single layer. Simmer, uncovered, for 4 to 6 minutes per 1/2-inch thickness. Add 2 to 3 minutes for frozen fish.
* Grill by placing fish fillets or steaks over medium-hot coals. Grill fish, uncovered, for 4 to 6 minutes per 1/2-inch thickness.
Grilled Salmon with Herb Crust Prep: 15 minutes Grill: 8 minutes
12 oz. fresh or frozen skinless
salmon fillets, 3/4 inch thick
1/3 cup coarsely chopped fresh
oregano
1/3 cup coarsely chopped
fresh cilantro
1/4 cup sliced green onion
1 clove garlic
1 Tbsp. fresh lemon juice
2 tsp. olive oil
1/4 tsp. salt
1/8 tsp. pepper
1. Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside.
2. In the bowl of a food processor or a mini-chopper combine oregano, cilantro, green onion, garlic, lemon
juice, oil, salt, and pepper. Cover and process until chopped. (Or, use a knife to finely chop oregano, cilantro, green onion, and garlic. Transfer to a shallow bowl. Stir in lemon juice, oil, salt, and pepper.) Generously coat both sides of salmon with the herb mixture.
3. Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork. (Or follow the guidelines for baking or broiling fish given on page 240.) To serve, cut each salmon piece in half. Makes 4 servings.
Nutrition facts per serving: 126 cal., 5 g total fat (1 g sat. fat), 44 mg chol., 207 mg sodium, 2 g carbo., 0 g fiber, and 17 g pro. Daily Values: 7% vit. A, 11% vit. C, 3% calcium, and 5% iron.
SWIMMING IN OMEGA-3
These seafood winners contain at least grams of omega-3 fatty acids per 3-ounce serving:
* Anchovies
* Atlantic salmon
* Atlantic herring
* Mackerel
Each 3-ounce serving of the following seafood contains to grams of omega-3s:
* Bass
* Rainbow trout
* Shrimp
* Mussels
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