Fish is one of the healthiest foods you can eat. It is a good source of protein, vitamins, minerals, and healthy fats. Read on to learn more, or scroll down to find a great summer recipe!
Fish is a good source of:
- High-quality protein
- Healthy fats (omega-3 fatty acids)
- Vitamin D
- Minerals our bodies need! (iron, zinc, iodine, and calcium)
What are Omega-3 fatty acids?
Heart disease is the leading cause of death in our world today. But, we can reduce our risk by making some changes in our diets. Adding fish to the diet is a great place to start, because fish are our best source of omega-3 fatty acids. These unsaturated fats support our bodies, hearts, and brains.
- Research shows omega-3’s protect our hearts by lowering blood pressure. People who eat fish at least once per week have a lower risk of having a heart attack, stroke, or dying from heart disease.
- Omega-3’s also support our brains and may decrease risks for depression, ADHD, and Alzheimer’s dementia.
- Omega-3’s help prevent inflammation, improving whole body health.
- Fatty, cold-water fish (including salmon, trout, sardines and oysters) are especially high in omega-3 fatty acids.
Fish & Shellfish Highest in Omega-3’s
You may have heard that only wild-caught fish is good for you. While it’s true that wild-caught fish may have more omega-3’s than farmed fish, the benefits of simply eating fish outweigh any risks. The American Heart Association recommends eating fish two times per week to make sure you’re getting enough omega-3’s and other nutrients.
You may think that fish is expensive or hard to prepare, but here is a recipe that’s inexpensive, simple, and delicious. I made myself a salad with a little bit of tahini dressing. For Kyle, I made a piece of toast with cream cheese, avocado, cucumber and the salmon patty on top!
- 12 Ounces canned salmon
- 2 Eggs
- 2 Tablespoons chopped green onion
- ¾ Cup quick oats
- Salt and pepper to taste
- Oil for cooking
- Optional: 2 tablespoons lemon, 1 tablespoon chopped parsley
- Drain salmon. Remove bones if you wish.
- Combine salmon, eggs, green onion, quick oats, salt and pepper (if you are using them, add in lemon and parsley here).
- Use your hands to combine and form into 8 patties, about 1 inch thick.
- Heat approximately 1 tablespoon of oil in a frying pan. Place patties in the pan and cook for about 2-5 minutes on each side, until golden brown.
- Place the patties on paper towels to remove any excess oil.
- Serve warm.
- If you have leftovers, keep refrigerated and add cold patties to your salad the next day!
Try it, and let me know what you think!
For more information about healthy fish choices, visit the Washington Department of Health’s page on Fish: http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish
- Chowdhury R, Stevens S, Gorman D, et al. Association between fish consumption, long chain omega 3 fatty acids, and risk of cerebrovascular disease: systematic review and meta-analysis. The BMJ. 2012;345:e6698. doi:10.1136/bmj.e6698.
- Djousse, L., Akinkuolie, A.O., Wu, J.H., Ding, E.L., Gaziano, J.M.. (2012), Fish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis. Clin Nutr. 2012 Dec;31(6):846-53. doi: 10.1016/j.clnu.2012.05.010. Epub 2012 Jun 6.
- Grosso G, Galvano F, Marventano S, et al. Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity. 2014;2014:313570. doi:10.1155/2014/313570.
- Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Fish Consumption and Cognitive Decline With Age in a Large Community Study. Arch Neurol. 2005;62(12):1849-1853. doi:10.1001/archneur.62.12.noc50161
- Ruxton, C. H. S., Reed, S. C., Simpson, M. J. A. and Millington, K. J. (2004), The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence. Journal of Human Nutrition and Dietetics, 17: 449–459. doi:10.1111/j.1365-277X.2004.00552.x
- Washington Department of Health. Health Benefits of Fish. http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits