What You Need to Know About Fish and Shellfish

Get the Dish on Fish
From Jillian Michaels

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Over the past few years, there has been a lot of talk about consuming fish and whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. Well, the word is, fish is still a good catch!

The FDA and EPA maintain that their 2004 consumer advisory, "What You Need to Know About Mercury in Fish and Shellfish," remains current, and they recommend that that women and young children continue to include fish and shellfish in their regular diets. According to the report, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development.

It is suggested that adults eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:

• Shrimp
• Canned light tuna
• Salmon
• Pollock
• Catfish

Additionally, albacore tuna, also known as white tuna, contains more mercury than "light" tuna, so it is suggested that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. Children should be served smaller portions of fish in general.

Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury. You should also be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. For more information, visit www.fda.gov.

Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — you can also order your favorite rolls without rice to avoid unnecessary carbs.

Sources of Omega-3s
In addition to being found in fish, omega-3 fatty acids are found in flaxseed, walnuts, and pumpkin seeds. Like monounsaturated fat, omega-3 fat improves heart health by helping keep cholesterol levels low, but it can also aid in stabilizing an irregular heartbeat and reducing blood pressure. It also acts as a natural blood thinner to reduce the risk of blood clots and strokes. And finally, your brain, which is 60 percent fat, needs omega-3 to function properly. So eat it up, people!