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.
Hoki or whip tail is a small, and well, ugly, fish found in the deep waters of the Pacific around New Zealand. Though small, it equates to big business and fishing of this fish with the big eyes has been immense over the last few years. Hoki is cheap and tasty and is often made into filet of fish or sushi. McDonald’s buys staggering amounts of it.
Now there is a global interest in this little fish due to the fact that New Zealand has cut the allowable catch to 275,000 tons in 2000/2001 to just 100,000 tones in 2007/2008. It has been under the radar for the last few years, but now the World Wildlife Fund is monitoring the New Zealand Fisheries.
These fish have been fished on an industrial level, in a similar way to the Orange Roughy. Many American chains such as McDonalds, Denny’s and Long John Silver’s are using it, often with consumers being clueless to what they are eating, assuming it to be cod.
Due to the recent controversy that the fishing is not sustainable, the food chains have reduced purchases to hopefully salvage a good outcome. The steps to reduce quotas are a good sign and may protect the fish population.
As a consumer its important to look for fresh and sustainable fish, and better still to know the name of the fish you are eating! It is far too common for people to be unknowingly consuming a low-quality and unhealthy fish, while assuming it is just as healthy as true wild seafood.
tamarind the size of a small lemon, soak in water to get the juice.
200 g onion chopped
200g tomato chopped
a few curry leaves if you have it, common in Indian stores
a few coriander leaves/cilantro, finely chopped
2 green chili’s, chopped length wise
1 tablespoon canola oil
1/2 spoon mustard seeds
1/2 spoon fenugreek
1/2 spoon fennel seeds
Method:
heat the pan, a wok works well add the oil, then mustard seeds and pop, then fennel seeds and fenugreek.
then add curry leaves, onions, saute until color is transparent. add tomato saute for 5 minutes until it reduces down to a paste.
soak enough tamarind in order to get 3-4 cups of tamarind juice, then add to the pan.
then add all the above spices to the pan, simmer for 15 minutes, to make a good gravy.
then add the fish and salt, cover and simmer for another 10 minutes until the fish is cooked, turn the fish as cooking being careful not to break the fish.
if desired you can add coconut to the curry at this stage
Cod has been on the top 10 seafood list in America for the last five years. Famous for its mild taste, firm texture and big flakes, it lends itself to be cooked in a variety of ways such as baking, broiling, poaching or frying, its commonly dipped in batter and fried in the UK and eaten with chips.
The Alaskan cod season opened on August 15th this year in Alaska’s Bering sea, it has a limit of 36,000 metric tons or over 79 million pounds. Then later in in September the Gulf of Alaska’s season opens with an additional 20,000 metric tonnes or 44 million pounds for harvest.
Interestingly, 95% of the cod eaten in the US is caught in the Pacific with the most common place being Alaska. Thankfully Alaska’s Cod supply is abundant and sustainable thanks to good management practices-this is not the case in the UK, Canada and other Atlantic countries where cod is in danger of being over fished.
Cod is a great source of protein. In fact, a 3.5 ounce serving contains 22g and only 105kcal and less than 1g of fat. It is also an excellent source of omega 3 fatty acids, a good source of phosphorus, niacin and vitamin B12. The livers of cod are processed to make cod liver oil, rich in vitamin D, Vitamin A and Omega 3 fatty acids.
So why not try this wonderful and most versatile fish all the while knowing it is in good supply.
Scientists are currently debating whether or not to give omega 3 fatty acids a daily recommended intake like protein, vitamin C and other nutrients. At a meeting of cardiologists, Dr. Carl Lavie stated that a healthy individual should consume 500 mg/day of EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) to meet their body’s needs. People with cardiovascular disease should consume somewhere from 800 -1000 mg/day. (According to one study, men who took omega-3 after a heart attack were 27% more likely to be alive after two years than men who didn’t). However, not all cardiologists share the same opinion, instead stating that the evidence to come up with the guidelines is not strong enough.
These doctors also warned that dietary supplements are not well regulated and in fact a tablet that claims to contain 1000 mg of omega 3 may in fact only have 300mg.
The American Heart Association already recommends:
that in people with cardiovascular disease they should consume 1000mg/day
for healthy adults 500mg/day or the equivalent of 2 servings of oily fish a week, such as salmon, trout, mackerel, tuna and sardines.
While the debate continues around the issuing of guidelines for omega-3, its a good idea to eat more fish, it also tastes great and is a wonderful source of lean protein.
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