The new USDA dietary guidelines were just released here’s a summary:
Fat and Salt:
Saturated fat intake should be less than 7% of a total days caloric intake, it was 10%
Trans fats have been halved now 0.5% its best to try and have as a little as possible in the diet
Sodium:
This has also been lowered now the daily intake should be 1500mg or lower it was 2300mg
Potassium intake should be increased as this decreases sodium levels in the body
Overall:
Eat more fruits and vegetables, and whole grains, limit refined carbohydrates like sweets, white bread and white rice.
Fish:
2 4oz servings a week to obtain 150mg of Omega 3 a week. This is good news for fish lovers, fish remains a great source of protein, low in fat and rich in Omega 3 and maintains a valuable place in the dietary guidelines for Americans.
A team of Scientists just undertook a study to see which proteins are easier to digest. They looked at compositional and digestibility differences between pork, beef, chicken and fish. The Research was carried out by The University of Alaska’s Fishery Industrial Technology Center.
The results found that Alaska Pollock was the most digestible followed by salmon. Chicken was the least digestible of the sources of protein. Another plus to eating easily digestible Alaska seafood is its high contain of Omega 3. Yet another reason to buy and enjoy Alaskan seafood, easy on the stomach, sustainable and good for you.
Ketchikan and Sitka Alaska are to hold refrigeration workshops in April. Its imperative that fish is handled correctly to ensure a quality product reaches the consumer. The integrated Marine Systems/Wescold and The University of Alaska are sponsoring the event along with Alaska Sea Grant Marine Advisory program. The fisherman will learn how to maintain, troubleshoot and understand on board refrigeration systems.
Coriander seeds: are wonderful with fish and can be used whole or ground, if ground are being used grind a little with a pestle and mortar
Dill: has a great fresh taste that pairs perfectly with fish if you have a whole fish you could stuff it with fresh dill and butter Lemongrass: this is a delightfully fragrant herb and great in Thai seafood soups
Parsley: makes a great bechamel sauce with cod Tarragon: a great herb with fish particularly salmon and can be used in place of dill Bay Leaves: a must for a Portuguese fish stew
Basil: is a key ingredient in tomato based dishes and would be a nice addition to a spicy tomato based seafood pasta Cayenne pepper: a key ingredient to a seafood gumbo Curry Powder: a must for any type of fish curry
Mustard: used lightly makes a great glaze for poached salmon
Research shows that Americans tend to eat more meat than fish in fact 100lb a year compared to 7lb. However eating fish is viewed to be the single best dietary change to reduce our risk of heart disease. In particular oily fish such as salmon that are rich in omega 3 known to protect the eyes, slow down the rate at which cells age, lower triglycerides and blood pressure and decrease the risk of arrhythmias. Eating fish appears to also have a better effect than obtaining omega 3 from plant sources and supplements.
Women who consume more fish have a 34% lower risk of heart disease. Fish is lean, high in vitamin A, iron and protein and low in saturated fat.
Tips:
Choose wild caught fish it is often higher in omega 3, and lower in pollutants
Choose sustainable sources of fish
Have fun and look through our recipe blog for many fun ways to cook it.
The Navy held a meeting last Thursday in Kodiak to hear from residents about their proposal to increase training in the area. Kodiak residents have reservations about the Navy’s plans in fact a representative from The Alaska Marine Conservation Council has concerns. In particular related to the underwater noise from sonar.
The Navy uses the area to conduct carrier strike training with submarines it is very fond of the area and the conditions are good for training. However it overlaps with the habitat for white whale, halibut and the migratory path of salmon. The Navy states that it has a good track record of marine stewardship and is open to discussion.
The public has till Jan 25th to post comments on the proposal - http://www.gulfofalaskanavyeis.com/GetInvolved.aspx
This one is a gourmet, very authentic Bengali fish dish. As light as a couple of tsp of oil. And about 20 minutes in the kitchen. It is called ‘doi maach‘ literally translating to yoghurt fish. Even for a fishy person like me (:), I can say for sure, that this is one of my all time favorite fish dishes. And its not a curry. because you use nothing more than cloves and yoghurt. It ain’t a curry unless you use a few spices together. Everyone with me on this?
Traditionally, it is made with fresh water fishes from which you can cut a big steak size chunks. But, of course that is never mandatory. You can use this with any fish of your choice. Will taste just as good. In all Bengali homes, this is a lunchtime delicacy, to be served with warm rice. Its almost never a dinner recipe. Because in India, lunch is traditionally the most important meal of the day.
Ingredients:
1 big fish of your choice– Cleaned and cut into four pieces
1 medium onion- chopped very very fine or made into a crunchy paste in the food processor or blender. Do not use water.
1.5 cups of yoghurt
1 tsp of grated ginger
3-4 cloves
1 tsp of sugar
1 tsp of lime juice
1 cup of water
4 tsp of oil
A big pinch of turmeric (optional)
A big pinch of cayenne pepper (optional).
Method:
Marinate the fish in a bit of salt, a pinch of turmeric and a pinch of cayenne pepper.
This next step is optional. If you like a bit of crunch on fish, do this, otherwise just skip it.
Preheat oven to 500 F for 10 minutes. Drizzle just 2 tsp of oil ( one on each side) and place on a shallow baking tray. Bake for 15 minutes. You can adjust this time depending on the power of your oven. I use 15 minutes. Turn once. The fish will end up with a oven-fried feel.
If you want, you can opt out of the step and simply leave the fish marinated.
Meanwhile, heat the remaining oil in a skillet. When hot pop the cloves, taking care to remove the head before popping them in the skillet. Will lessen the chance of it popping out of the skillet :). Wait for a 10 secs, and add the minced or crushed onion and fry on medium for 3-4 minutes or till it turns a bit brown. Just a bit.
Add the ginger and sugar. Fry for another minute or so.
Lower heat and add the yoghurt, a pinch of turmeric and cayenne pepper. An important tip here. Never put yoghurt on a hot surface. It ruins the flavor of yoghurt and even burns its badly. I learnt it from terrible experience. So before putting in yoghurt always turn down the heat, wait a bit and then, carefully place the yoghurt in the skillet.
Saute for a minute or so. Add lime juice and water and bring to a boil.The lime juice will take the milky smell out of the dish , leaving it fragrant Clever idea!
Add the baked or raw fish and continue cooking on low for 10 minutes. Go a little longer if you have not baked the fish beforehand. You can tell that fish is done, when it is all white. Season with salt.Remember you have already used some salt in marinading the fish. So add accordingly.
You are done! Serve with warm jasmine rice.And maybe some lovely tropical cocktail to go with it?
Researchers from the UK part of the EPIC - Norfolk study with 21,984 participants aged 40-79 years followed for more than 10 years. Have found that higher fish intake was associated with significantly lower risk of diabetes.
Unfortunately folks who consumed one or more portions of shellfish per week had an increased risk of diabetes, so its best to eat these in moderation. Although the researchers state that this result requires further investigation.
In regard to fish the effect was no longer significant when obesity was factored in. Interestingly though when folks are trying to loss weight they loss more with a healthy diet containing fish.
The study reinforces the advice to eat fish regularly as part of a healthy diet.
This is a wonderful recipe inspired by a traditional Columbian plantain soup with the addition of fish, to add lean protein with the vegetables, it makes a complete meal.
Ingredients:
1 big plantain
1/2 red onion
4 cloves garlic
salt and pepper
fish stock and one cube veg stock
cumin
1 tomato
some frozen Italian beans
tomato paste
1/2 green pepper
2 fillets of any desired fish halibut would work well.
Method:
saute onions, garlic, green pepper, in olive oil, add cumin powder
then add tomato, and stock, about 1 liter and a little tomato paste.
Add uncooked pieces of fish, beans and cubed plantain, and simmer for 20 min.
remove a little of the soup with quite a bit of the plantain and blend, to thicken the soup.
Simmer for another 10 min and garnish with cilantro
A new study out of the University of Quebec has found that there is a small increase in Blood Pressure due to methylmercury. The study looked at the blood pressures of a group of Inuit residents in Northern Canada known to have a diet rich in fish. It was found that for every 10% increase in mercury in the blood there was a 0.2 milimeter increase in Blood pressure this only translates to a blood pressure reading of 120/80 increasing to 120.2/80.
The scientists therefore don’t advice people decrease their fish intake especially the oily fish such as salmon, trout, mackerel and herring and to have them twice a week as recommended by The American Heart Association. As the benefits of omega 3 in the diet outweigh the slight increase in blood pressure. However fish high in mercury are also known to contain PCBs and other pollutants, so pregnant woman and children should limit intake.
Here is a list to help guide in the decision of the best fish low in mercury while rich in omega 3:
HIGH MERCURY Eat three servings or less per month:
Bluefish
Grouper*
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)*
Tuna (Canned Albacore)
Tuna (Yellowfin)*
* Fish in Trouble! These fish are perilously low in numbers or are caught using environmentally destructive methods. To learn more, see the Monterey Bay Aquarium and the Blue Ocean Institute, both of which provide guides to fish to enjoy or avoid on the basis of environmental factors.
** Farmed Salmon may contain PCB’s, chemicals with serious long-term health effects.
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