Is fish in your diet? Research suggests eating fish regularly (1-2 serves a week) could help protect against heart disease, allergies, asthma, depression and even stomach cramps experienced by menstruating women. Fish is also believed to be highly beneficial for children’s’ brain and eye development.

4 Fast Fish Facts

1.    Fish is high in nutritious fatty acids.
2.    Fish has more protein per mouthful than meat or poultry.
3.    Fish is a good source of vitamins (including iodine and potassium).
4.    Fish contains methyl mercury (mercury) which can be harmful in large doses.

Fishing for Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids (good fats). They are known for their beneficial properties – and are believed responsible for reducing the risk of heart disease, Alzheimer’s disease and some cancers. They are also believed to assist infants’ brain and immune system development.

Atlantic salmon, sardines and swordfish are rich sources of Omega-3.

Beware - Too Much Fish Can Be Harmful

Food Standards Australia New Zealand (FSANZ) recommends eating no more than 3 serves of fish per week because of the presence of methyl mercury (mercury) in the aquatic food chain. All fish contain some mercury but the level in most fish is very low.

The exceptions are fish near the top of the food chain such as swordfish, shark/ flake, orange roughy/ sea perch and southern blue fin tuna. These predatory fish contain higher levels of mercury and should not be eaten more than once per week.

Large doses of mercury damage the nervous system. Pregnant women should be especially careful since excess mercury has been shown to result in developmental delays in children.

Fresh, Frozen or Tinned Fish?

Fresh fish is always best according to Food Investigators’ nutritionist Hanan Saleh.

But all fish – including frozen and tinned – is nutritious (and sometimes more convenient).

Did you know tinned fish can provide an extra source of calcium? Hanan Saleh says the bones in tinned fish soften and become edible.
 
4 Healthy Options to Cook Fish

1.    Baked
2.    Grilled
3.    Poached
4.    Steamed

Need Some Help at the Fishmarket?

Food Investigators’ nutritionist Hanan Saleh reckons Atlantic salmon is hard to beat because it is:  

1.    Low in fat
2.    High in protein
3.    A rich source of Omega-3 fatty acids
4.    Low in mercury

One last fishy fact (courtesy of the Australian Museum): A group of fish of the same species are called ‘fish’. Two or more species of fish are called ‘fishes’.

Further Information

Food Standards Australia New Zealand (FSANZ) table showing how many serves of different fish can be safely consumed.

The U.S. Food and Drug Administration has compiled a table listing the vitamins, minerals and fat content of seafood (from blue crab to tuna) here.

More on seafood www.brigidtreloar.com.au