Fish 101:
How much and How to?

Fish is promoted for its health benefits and recommended as part of a healthy eating plan. But many people are still confused about the cautions related to mercury contamination and fish consumption. Other people may be unsure about how to prepare fish to start to enjoy this healthful food. The following will give the basics about fish; why it’s beneficial, facts and cautions about mercury, recommended intake for eating fish, and tips on how to prepare fish to start eating it more often.

The following information about the risks of mercury in fish and shellfish was compiled from the EPA's mercury website at www.epa.gov/mercury. Recommendations for fish and seafood consumption came from the U.S. Food and Drug Administration’s Food Safety website @ www.cfsan.fda.gov/seafood1.html

What are the health
benefits of eating fish?

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced eating plan that includes a variety of fish and shellfish can contribute to heart health, prevention of heart disease, and children’s proper growth and development.

Further, the specific fatty acids found in fish and seafood, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may have further benefits. These benefits include support in reducing inflammation associated with many chronic diseases, support of a healthy immune response and gastrointestinal health, relief of minor pain and support of healthy joint and bone health, along with support of overall brain and nervous system function.

A study conducted for the Rush Institute for Healthy Aging analyzed fish-eating patterns of more than 800 men and women ages 65 to 94 and the rates at which they developed Alzheimer’s disease within several years. The study found that those who ate at least one fish meal per week were significantly less likely to develop Alzheimer’s than those who never ate fish. The omega-3 fatty acid, DHA, is known to keep brain cell membranes healthy and appears to aid communication within brain cells.

What is mercury?

Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water. It is this type of mercury that can be harmful to your unborn baby and young child. Fish absorb the methylmercury as they feed in these waters and so it builds up in them. It builds up more in some types of fish and shellfish than others.

Nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system.

The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.

What you can do to control
the mercury from fish and
seafood you eat

By following these three recommendations for selecting and eating fish or shellfish, you can receive the benefits of eating fish and shellfish and be confident that you have reduced your exposure to the harmful effects of mercury. Follow these same recommendations when feeding fish and shellfish to a young child, but serve smaller portions.

1. Do not eat: • Shark • Swordfish • King Mackerel • Tilefish. They contain high levels of mercury.

2. Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are: • shrimp • canned light tuna • salmon • Pollock • catfish. Choose wild vs. farm-raised types from a reputable fish market. Ask questions about sources and freshness. Wild fish are generally leaner; contain less overall fat, lower levels of mercury, and higher omega-3 levels than farm-raised.

Note: Albacore (“white”) tuna and tuna steak have more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna or tuna steak per week.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don’t consume any other fish during that week.

A list of state or local health department contacts is available at www.epa.gov/ost/fish.

Tips to prepare fish

Fish is easy to prepare and can be added to other dishes.

1. Canned fish is the easiest to prepare. Add canned tuna, salmon, crab, and shrimp to salads, pasta or rice.

2. Fresh fish can be baked, grilled, poached in a variety of liquids like broth or wine, or pan-fried in a small amount of olive oil.

3. If the fish is thin, like fillets, the easiest cooking methods are baking, poaching, and pan-frying.

4. Fish fillets will cook in ten minutes if the oven or pan is hot. Make sure to turn the fish halfway through the cooking time.

5. Fish steaks like salmon or tuna cook well on a hot grill. Clean the grill beforehand and use a nonstick spray before placing the fish on the grill. It may also help to lightly spray or oil the fish. Grill fish steaks for about eight to ten minutes per side and season to taste.

You can contact Maria Weber to make an appointment or find out more information about MNT and/or group nutrition classes by either calling (716) 667-9596 or e-mailing to active.nutrition@earthlink.net.