Fish Facts

Seafood is a key source of heart-healthy lean protein and the experts suggest at least two servings a week. All fish are rich in nutrients, especially niacin, Vitamin B12, zinc, and magnesium. And, if we select varieties rich in omega-3 fatty acids, such as tuna or salmon, we can significantly reduce our risk of heart attacks. These fatty acids also play a crucial role in the brain development of infants and may help lessen depression in adults.

Fish needs little preparation and cooks quickly. Steaming, poaching, baking, and grilling all preserve flavor without adding calories.

Consider the following tips:

• When buying fish, look for bright, glossy skin, tight scales, and firm flesh.

• Buy fish only at markets that keep them covered with ice.

• Avoid large, predatory fish such as shark and swordfish which accumulate the highest mercury levels. Stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, sardines, and canned light tuna.

• When eating out, order seafood--it is often the healthiest option on the menu.