fish & shellfish
With the increased wave of interest in foods that provide great nutrition, it is not surprising that the demand for fish and shellfish has doubled within the last ten years. Nutrition experts encourage eating more fish and shellfish because they are excellent sources of protein and rich in omega-3 fatty acids, and their consumption has been linked to a reduced risk of many diseases. Many research studies have shown that cultures in which seafood plays a prominent role in the diet not only have more abundant health but live longer. Not surprisingly, seafood are sometimes referred to as the “perfect food.”
Yet, it’s not just their health benefits that can make fish and shellfish such wonderful additions to your “Healthiest Way of Eating.” They can also be delicious and offer a wide range of tastes and textures. Some are light and flaky, while others are sweet and meaty. Some lend just the right depth to make a summer salad a filling meal, while others are a perfect addition to a hearty winter stew. There are fish and shellfish to meet everyone’s individual preferences, and since a little goes a long way, they are certain to not only please your taste buds but your wallet as well.
Recently, attention has been drawn to some concerns about consuming seafood. Because of environmental contamination, some fish are laden with mercury and may pose a problem for certain people. Additionally, practices of indiscriminate fishing are depleting some fish and shellfish species, while processes involved in fish farming are endangering the environment. The bottom line is that when you purchase fish and shellfish, you need to be an educated consumer in order to protect both your health and the health of the environment. Because I believe this is so important, this chapter features a Fish & Shellfish Guide that can help you easily decipher which fish and shellfish are the best options.
Fish and Shellfish: Definition
When I refer to fish, I am referring to the flesh of aquatic vertebrate animals (usually having scales and fins) that are consumed as food. Examples of fish include salmon, tuna, cod, sardines, tilapia and striped bass. Shellfish refers to the flesh of aquatic invertebrate animals that have a hard shell. Examples of shellfish include shrimp and scallops.
How Fish and Shellfish Can Help You Stay Slim, Energized and Healthy
Fish and shellfish can play a very important role in a health-promoting diet. So many important nutrients—protein, selenium, magnesium, vitamin B12, vitamin B6, niacin and omega-3 fatty acids to name just a few—are concentrated in these foods that it is no wonder they are referred to as treasures of the sea. Just 4 ounces (cooked) of most fish and shellfish can supply 50% of your daily value for protein, vitamin B12 and selenium for relatively very few calories. Now that’s what I call nutrient-rich!
The healthfulness of fish and shellfish is a reflection of the compounds which they concentrate, but also the compounds they do not. In addition to the low caloric content of many fish, most also have less saturated fat and cholesterol than their land animal counterparts (an exception would be shrimp, which are noted sources of cholesterol).
Additionally, for those who are focused on attaining or maintaining their ideal body weight, these foods can be instrumental in helping them achieve their goal. For example, a 6-ounce serving of shrimp provides almost 36 grams of protein for a mere 168 calories. Compare this to a 6-ounce serving of beef that contains 48 grams of protein at a caloric cost of 360 calories or a 6-ounce serving of chicken containing 51 grams of protein for 335 calories and you can see how seafood will fill you up without filling out your waistline. Featuring fish and shellfish as the centerpiece of your meals will keep your taste buds satisfied and your appetite satiated, while providing so many of the nutrients vital to optimal physiological functioning. And since all of the benefits of these foods cost you very little in terms of calories, they can also help you attain your ideal weight goals.
fish & shellfish guide
Since there are thousands of different types of fish and shellfish, making a seafood selection is sometimes difficult and confusing. I have developed a Fish & Shellfish Guide (The Guide) to help you make informed decisions about which fish and shellfish are best for you and decide which ones to purchase.
There are three things to consider when purchasing fish and shellfish.
1. Which fish have the lowest mercury content?
2. Which fish and shellfish provide the highest concentration of those hard-to-find omega-3 fatty acids?
3. What is the environmental impact of different fishing and farming methods used to catch and raise fish and shellfish? What is their effect on the sustainability of wild stocks of fish and shellfish?
How to Avoid Mercury in Fish and Shellfish
You can select fish and shellfish that are safe to eat by simply following The Guide included in this chapter. Some fish and shellfish contain higher mercury levels than others, but you will be surprised that there are many types of fish and shellfish with low levels of mercury.
Mercury is a heavy metal that has contaminated many of our seas and oceans. Mercury toxicity can cause birth defects, damage to the nervous system, premature aging, vision loss and the onset of certain diseases. The U.S. Food and Drug Administration (FDA) has urged individuals, notably children and women who are pregnant, lactating or of childbearing age, to avoid certain fish because of their high mercury concentrations. These fish include swordfish, tuna, king mackerel (ono or wahoo), shark and tilefish. Most fish that grow slowly and become very large tend to have higher mercury levels. The Guide helps you to select the fish and shellfish lowest in mercury levels. (For more on Mercury in Fish, see page 463.)
The U.S. FDA standard considers fish safe if it contains less than 1 ppm of methyl mercury. Canada’s recommendation is that 0.5 ppm is considered safe.
How to Select Fish and Shellfish that Provide the Richest Source of Omega-3 Fatty Acids
Most people in the U.S. are deficient in omega-3 fatty acids. One of the qualities for which many fish and shellfish have gained such great acclaim is that many of their fats are “good fats,” which includes omega-3 fatty acids in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish and shellfish can directly provide your body with these important essential fatty acids.
Many species of fish and shellfish—including salmon, sardines, trout, halibut and scallops—contain rich concentrations of omega-3 fatty acids while others—such as lobsters, crabs, crayfish, oysters, squid and mahi mahi—are low in omega-3 fatty acids.
Omega-3 fatty acids have many health benefits, and cultures whose diets feature these important nutrients have been found to have reduced incidence of many different diseases as well as increased longevity. The Guide is designed to help you select the fish that will provide you with all of the beneficial omega-3 fatty acids you need. It includes ratings of high, medium, low and very low concentrations of omega-3 fatty acids, which are defined as follows: high (2.0+ g), medium (1.0-2.0 g), low (0.3-1.0 g) and very low (below 0.2). These amounts are based on a 6-ounce serving. (For more on Omega-3 Fatty Acids, see page 770.)
How to Choose Fish and Shellfish that are Environmentally Sustainable
When deciding which fish or shellfish to purchase, it is very important to consider the environmental impact that these decisions may produce if you are concerned with the health and safety of our oceans and waterways. You can help protect fish and shellfish and the sustainability of the oceans, lakes and rivers by making environmentally aware choices.
Due to overfishing and depleted stocks of fish and shellfish, the 1996 Sustainable Fisheries Act was created to address the necessity of better management of both fish and shellfish. Size of the fish caught, overall catch size, seasonal fishing and how fish are harvested are now being more commonly considered in fisheries’ management practices. If you are concerned about conservation, there are many types of fish and shellfish that you can enjoy that are considered sustainable and whose consumption does not greatly impact the environment. The Guide will provide you with information about how you can be an aqua-environmentally responsible citizen.
Fortunately, a growing number of resources, such as Seafood Watch provided by the non-profit Monterey Bay Aquarium (http://www.mbayaq.org/cr/seafoodwatch.asp), provide online information about how to support the fisheries and fish farms that maintain practices that are healthier for both the fish and the environment. The Monterey Bay Aquarium provides you with three lists (Best Choices, Good Alternatives and Avoid) to help you select fish and shellfish whose consumption will least impact the environment. I have used their sustainability ratings in The Guide.
At the time of this writing, wild-caught Alaskan salmon and Pacific cod are on the Monterey Bay Aquarium’s list of Best Choices, while monkfish, Atlantic cod, Chilean sea bass and orange roughy are on the list of fish and shellfish to Avoid. Fish like Chilean sea bass and orange roughy mature very slowly, and heavy fishing pressure on slow growing fish results in depletion of their population. However, fish like mahi mahi that grow and reproduce quickly are considered to be less affected by fishing pressures and therefore more ecologically sound. They can grow up to 20 pounds in one year, reproduce at a young age and live only four to five years, so their consumption does not generally pose a problem for sustainability. Salmon also have very a short lifespan ranging from two to five years, depending on the species, after which they return to the rivers where they were hatched to spawn and die.
Most tilapia and striped bass now found in markets are farmraised, using methods that have little environmental impact, and are therefore considered environmentally sustainable. Information regarding sustainability can change; updated information will be posted on the World’s Healthiest Foods website, www.whfoods.org.
The Fish & Shellfish Guide is divided into separate categories: Wild Fish & Shellfish Safe to Eat, Farmraised Fish & Shellfish Safe to Eat, Fish & Shellfish OK to Eat One Meal Per Week and Fish & Shellfish OK to Eat One Meal Per Month. In The Guide you will also find information on Fish & Shellfish to Avoid.
Q & A WHY SHOULD YOU EAT FISH WITH ONE MEAL EACH DAY?
For years we have been told to eat fish a couple of times a week for optimal health, however, a recent research study shows why it is important to eat fish with one meal every day. Researchers in Japan found that daily consumption of omega-3-rich fish results in a significantly greater reduction in the risk of coronary heart disease compared to eating fish just a couple of times a week.
When participants who consumed fish eight times per week were compared with those whose intake was just once per week, it was found that those eating the most fish had a 37% lower risk of developing coronary heart disease and a 56% percent lower risk of heart attack. None of the participants had cardiovascular disease or cancer when the study began.
When the effect of omega-3 fatty acid intake on cardiovascular risk was analyzed, coronary heart disease risk was lowered by 42% among those whose intake was the highest, at 2.1 grams per day or more, compared to those whose intake was the lowest at 300 milligrams (0.3 grams) per day. Those whose intake of Omega-3s was in the top tier received a 65% reduction in the risk of heart attack compared to those whose omega-3 intake was lowest.
The authors theorize that daily fish consumption is highly protective largely due to the resulting daily supply of omega-3 fatty acids, which not only reduce platelet aggregation, but also decrease the production of proinflammatory leukotrienes. Lowering leukotrienes reduces damage to the endothelium (the lining of the blood vessels), a key factor in the development of atherosclerosis.
“Our results suggest that a high fish intake may add a further beneficial effect for the prevention of coronary heart disease among middle-aged persons,” note the study’s authors.
Iso H, Kobayashi M, Ishihara J, etal; JPHC Study Group. Intake of fish and n3 fatty acids and risk of coronary heart disease among Japanese: the Japan Public Health Center-Based (JPHC) Study Cohort I. Circulation. 2006 Jan 17;113(2):195-202. Epub 2006 Jan 9.
fish & shellfish guide
Wild Fish & Shellfish Several Meals Per Week
Farmraised Fish & Shellfish Several Meals Per Week
† Best Choice = Alaskan wild-caught salmon, Good Alternative = California, Oregon and Washington wild-caught salmon, Avoid = Atlantic salmon
Fish & Shellfish One Meal Per Month
Fish & Shellfish One Meal on Very Rare Occasions (but avoid if pregnant or a child under 44 lbs/20 kg)
Farmraised Fish & Shellfish NOT Recommended
Wild Fish & Shellfish To Avoid Not Sustainable/Overfished
Fish & Shellfish Guide Legend
Mercury Level
*Sources of Information:
Sunderland EM. (2007). Mercury Exposure from Domestic and Imported Estuarine and Marine Fish in the U.S. Seafood Market Environmental Health Perspectives Volume 115, Number 2, February 2007.
U.S. Food and Drug Administration. (1978) and (2000). “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource” Report 1978; “The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico” Report 2000. This data was published by the U.S. Department of Health and Human Services (HHS) and the U.S. Environmental Protection Agency (EPA) in 2001 under the title, “Mercury Levels in Commercial Fish and Shellfish” and then updated in 2006.
Consumer’s Union of U.S., Inc. (2003). Statement by Consumers Union of U.S., Inc. Regarding Federal Dietary Advice on Methyl Mercury in Fish and Seafood. FDA/EPA Stakeholders Meeting, College Park, Maryland, July 30, 2003.
The mercury content of all fish and shellfish can vary substantially. Region of catch, species of fish, exact age of fish, exact size of fish, and other factors can all influence mercury accumulation. The safety of fish consumption depends not only on mercury content, but also on the health status of the individual who is eating the fish. In general, individuals who have special health needs (for example, pregnant women or children) or individuals who have poor health status should talk to their healthcare provider about the role of fish and shellfish in their overall meal plan.
Environmental Impact/Sustainability Ratings
**Sustainability ratings from Monterey Bay Aquarium Seafood Watch, http://www.mbayaq.org/cr/seafoodwatch.asp
Mercury Level rating system:
Very Low = less than .1 ppm
This level is 1/10th of the U.S. Food and Drug Administration (FDA) Action Level for mercury in fish and seafood.
Low = greater than .1 ppm but less than .25 ppm
This level is always below the U.S. Food and Drug Administration (FDA) Action Level for mercury in fish and seafood. In addition, it is also below the amount of mercury that would be present in 6 ounces of fish and still prevent a woman weighing 132 lbs. (60 kg) from going over the EPA’s Reference Dose (RfD) level for mercury.
Medium = greater than .25 ppm but less than .5 ppm
This level is always below the U.S. Food and Drug Administration (FDA) Action Level for mercury in fish and seafood. In addition, it is also below the amount of mercury that would be present in 3 ounces of fish and still prevent a woman weighing 132 lbs. (60 kg) from going over the EPA’s Reference Dose (RfD) level for mercury.
High = greater than .5 ppm
While this level is still below the U.S. Food and Drug Administration (FDA) Action Level for mercury, it is sufficiently high to cause a woman weighing 132 lbs. (60 kg) to exceed the EPA’s Reference Dose (RfD) level for mercury when only 3 ounces of fish are consumed.
PPM = parts per million.
PPM is the gold standard of measurement in scientific research on mercury levels in fish and shellfish.
Best Choice: These rank well against all their criteria for sustainability. The wild population is abundant and well managed, and there are low levels of wasted catch (bycatch). The fish are not caught or farmed in ways that harm the environment.
Good Alternative: There are some concerns with how they are fished or farmed or with the health of their habitats. Yet, they are good alternatives to the Best Choices seafood and are better than those on the Avoid List.
Avoid: These fish are not sustainable and should, at least for now, be avoided. They rank poorly on many of their criteria. For example, the wild population may be threatened and need time to multiply or the management of these fish needs improvement. Additionally, the fish may be caught or farmed in ways that negatively impact other fish species or the environment in general.
Who to Call for Information on What Fish and Shellfish are Safe to Eat
If you, your family or friends have caught local freshwater fish and want to know whether they are safe to eat, call the Environmental Protection Agency at 1-888-SEAFOOD.
Is Farmed Fish Safe to Eat?
Many fish and seafood are now farmed. If they are farmed in clean waters using environmentally sound production practices, they do not provide much of an environmental problem. Shellfish such as scallops, clams, mussels and oysters are filter feeders (they filter the surrounding water for the food they eat) and therefore can easily accumulate pollutants if they are farmed in unclean waters. Striped bass, rainbow trout, tilapia and white sturgeon are grown in inland farms and have not been found to present an environmental problem.
Atlantic salmon and shrimp are produced in coastal operations, which have often been found to be environmentally unfriendly. While shrimp farming is well regulated in the United States, operations in foreign countries are not.
Fish or Fish Oil Supplements?
Fresh fish is best. Not only does fresh fish supply you with important omega-3 fatty acids but like all whole foods they provide an entire range of protein, vitamins and minerals that work together to promote optimal health. If you decide to purchase fish oil capsules to supplement your diet with omega-3 fatty acids, you’ll want to select a product from a very high-quality manufacturer to make sure that the omega-3 fat content is what it’s supposed to be and that these fragile oils are not rancid.
Some fish oil products go through a refining process that removes contaminants that may be found in the fish itself. To be sure that your supplements are free of such contaminants, such as PCBs and dioxins, purchase a brand that has undergone “molecular distillation,” which removes contaminants; this will be stated on the product label.
Mercury in fish oil capsules does not seem to be a general problem. According to www.consumerlab.com’s 2004 testing of 20 fish oil products currently available in the marketplace, none of the products contained detectable mercury levels. Most mercury has been found to be in the flesh rather than the oil.
The Easy Way to Eat Three to Four Servings of Fish Each Week
The American Heart Association recommends that healthy individuals eat at least 2 servings per week of fish or shellfish. But to get an optimal amount of omega-3 fatty acids, I recommend 3–4 servings per week of fish or shellfish that are low in mercury content, rich in omega-3 fats and considered environmentally sustainable.
This goal should not be too difficult because you can enjoy many varieties of fish that fit these criteria. Salmon, shrimp, cod and scallops are just a few to choose from. And with the numerous recipes that I have included for each of the World’s Healthiest Fish and Shellfish, you’ll have a cornucopia of different preparation options. Because these recipes are so quick and easy to prepare, they will not only help satisfy the needs of your taste buds but of your busy schedule as well.
What is a Serving Size of Fish or Shellfish?
The American Heart Association’s recommended serving size for seafood is 6 ounces raw or 4 ounces cooked.
How to Use the Individual Fish and Shellfish Chapters
Each fish and shellfish chapter is dedicated to one of the World’s Healthiest Fish and Shellfish and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:
1. FISH AND SHELLFISH FACTS describes each fish and shellfish, their different varieties and peak season. It also addresses biochemical considerations of each fish and shellfish by describing any unique compounds they contain that may be potentially problematic to individuals with specific health problems. Detailed information of the health benefits of each fish and shellfish can be found at the end of the chapter, as can a complete nutritional profile.
2. THE 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS FISH AND SHELLFISH includes information to help you select, store, prepare and cook each one of the World’s Healthiest Fish and Shellfish. This section also features Step-by-Step Recipes and Flavor Tips. While specific information for individual fish and shellfish is given in each of the specific chapters, here are the 4 Steps that can be applied to seafood in general, including those not on the list of the World’s Healthiest Foods.
1. the best way to select fish and shellfish
It is important to buy the freshest fish and shellfish possible as the differences in taste and nutritional value are greatly affected by how long they have been “out of the sea.” By talking to the people that work in the seafood departments of your local markets (often known as fishmongers) and asking them about where and how often their market gets its fish, you can ascertain which stores have the freshest selection. Ask questions about the fish’s origin, whether it is farmraised or wild and whether it contains artificial coloring. Using the Fish & Shellfish Guide, determine whether the fish is on the Best Choice, Good Alternative or Avoid list for sustainability. While each individual chapter will provide you with tips on how to make the best selection for individual fish or shellfish, a general rule of thumb follows:
You can tell a lot by how the fish looks: the older the fish, the duller the appearance. Generally speaking, thicker cuts of fish (1” to 2” thick) work better in most recipes as they are more moist and hold together better when cooked. These cuts come from the part of the fish that is closest to the head.
The U.S. Food and Drug Administration suggests looking for the following qualities to ensure that you are purchasing fresh fish:
“• Be sure that the fish has been refrigerated or properly iced.
• Fresh fish smells fresh and mild, not “fishy” or ammonia-like.
• The flesh should spring back when pressed.
• The flesh should be firm and shiny (whether it is whole or filleted).
• There should be no darkening around the edges of the fish or brown or yellowish discoloration.
• The eyes should be clear and bulge slightly.
• The gills should be bright red and free from slime.
• Don’t purchase frozen seafood if the packages are open, torn or crushed on the edges.
• Don’t purchase cooked seafood, such as shrimp, crab or smoked fish if it is displayed in the same case as raw fish, since cross-contamination can occur.”
2. the best way to store fish and shellfish
Most fish come from cold waters and require colder temperatures than fruits and vegetables to stay fresh. Fish and shellfish are very perishable and, in contrast to fruits and vegetables, normal refrigerator temperatures of 36°–40°F (2°–4°C) do not inhibit the enzymatic activity that causes them to spoil. Fish and shellfish are best when stored at 28°–32°F (-2°–0°C). I have tried the traditional method of packing fish with ice before placing it in the refrigerator to decrease the temperature. What I discovered was that when the ice melts, the fish ends up sitting in a pool of water losing much of its flavor.
The Way I Store My Fish
I have since refined the method above, and I want to share with you the best way I found to keep your fish and shellfish fresh. This method is the most effective when you have a large amount of fish.
Place your fish in a zip-lock plastic storage bag, place the bag in a bowl and cover with ice. The benefit to this method is that you don’t have to worry about the fish ending up in a pool of water and losing flavor, so there is less concern about remembering to drain the water away from the fish as the ice melts. However, the down side to this method is that the fish will end up sitting in some of its own juices as they collect inside the bag. Fish stored using this method will last an extra day.
You can use ice packs in place of the ice in both methods. Remember to replace the ice packs as necessary. Although the fish will keep for two to three days using these methods, I recommend using it the day of purchase or within one or two days.
It is interesting what proper storage can do. Many times when my fish has a little fishy odor, I cover it for three to four hours with ice, which I have found to remove the odor. This will not work if the fish has already developed a strong odor.
3. the best way to prepare fish and shellfish
Minimal preparation is required for many varieties of fish. You don’t need to start with whole fish because they are usually already filleted or cut into steaks for your convenience when you purchase them at your local market. Yet, some shellfish, like shrimp, scallops and oysters, may require some preparation. In the individual chapters, I will present you with the best ways to prepare specific varieties of fish and shellfish.
4. the healthiest way of cooking fish and shellfish
Although the recipes in the book include the best cooking methods for each individual fish and shellfish, here is some general information on the best ways to cook these foods:
Healthy Cooking Times
Traditionally, it has been suggested that you cook your fish for approximately 7 minutes for every inch of thickness. Some fish can take a little longer, up to 10 minutes. In the individual chapters, I will provide you with more specific instructions on how to cook your fish. The length of cooking time recommended for each of the recipes is based on the type of fish or shellfish that is to be prepared and the cooking method used for that particular recipe.
Cooking time is also dependent on the desired doneness of the fish or shellfish. For example, tuna is preferably cooked rare to medium-rare while white fish, like striped bass and halibut, can be cooked through and still retain their moistness and flavor. It is very important to pay close attention to the cooking time of fish and shellfish because if it is overcooked, it will be dry and lose much of its flavor.
Healthy Cooking Methods
The variety of tastes and textures of fish and shellfish can be adapted to different cooking techniques, recipes and seasons. With the wide variety of fish and shellfish available, your taste is certain to always be satisfied, while your sense of well-being is enhanced. Unhealthy cooking methods include frying battered fish as well as topping fish with rich sauces. Once you have started with fresh fish and shellfish, it is then important to choose the most appropriate “Healthiest Way of Cooking” methods (listed below) for the type of fish and shellfish you are preparing. Detailed descriptions on these methods are given in each of the individual fish and shellfish chapters.
QUICK BROIL
This is a good cooking method to use when you want to quickly cook a fish fillet or steak and seal in its moisture and flavor. It cooks the fish simultaneously on both sides and is a good way to prepare fish if you want to serve it lightly seasoned or with a sauce that you can prepare on the side. (For more on “Quick Broil,” see page 61.)
POACHING
Poaching is a great way of cooking fish to retain its moisture. To get the most flavor, I like to poach fish with a simple homemade fish and shellfish broth whose essence infuses itself into the fish during cooking. (For more on Poaching, see page 61.)
HEALTHY STEAMING
Many types of fish take well to steaming. You can steam fillets as well as bite-sized pieces of fish, either by themselves or placed on top of vegetables. (For more on “Healthy Steaming,” see page 58.)
HEALTHY SAUTÉ
If your recipe calls for fish or shellfish cut in bite-size pieces and cooked with other ingredients (such as vegetables or other fish and shellfish), you may want to use this cooking method. It cooks the fish quickly, requires no fat and makes a simmering sauce that can be served with the fish. (For more on “Healthy Sauté,” see page 57.)
HEALTHY STOVETOP SEARING
A great cooking method if you want to quickly cook a fillet of fish. Because the skillet is hot, it immediately seals the fish and keeps the moisture from escaping. It is a great way to prepare fish during the warmer weather since it does not require you to turn on the oven or broiler, so your kitchen won’t heat up too much. This method is also good when you want to make a sauce to pour over the fish because you can use the same pan to prepare the sauce. The pan will already be hot, plus it will contain a lot of flavor from the fish that will enhance the flavor of your sauce. Stovetop searing is best for oily fish such as tuna or salmon; this method does not work as well on drier varieties of fish.
Q I heard that shrimp, although high in cholesterol, have been found to have more of the “good” (HDL) than the “bad” (LDL). Is this true?
A HDL and LDL aren’t types of cholesterol. HDL stands for “high-density lipoprotein,” and it’s the form in which cholesterol (and other substances) gets transported in the bloodstream back toward the liver from other locations in the human body. LDL, which stands for “low-density lipoprotein,” is the form in which cholesterol (and other substances) gets transported in the bloodstream out from the liver toward other locations in the body. Since shrimp are arthropods, they don’t have a bloodstream like humans with veins, capillaries and arteries, and their cholesterol does not get transported around in the same way. Therefore, shrimp won’t provide you with HDL or LDL.
Shrimp do contain cholesterol, however. Four ounces of shrimp contain about 220 mg of cholesterol. (By comparison, one whole egg contains about 187 mg). Most public health organizations allow at least 200 mg daily.
Q & A SHOULD I BE CONCERNED ABOUT MERCURY IN FISH?
Yes, mercury contamination of fish is a definite concern for all individuals, particularly for pregnant women, women considering pregnancy and children. Here is a brief exploration of the causes of mercury contamination, whether the health benefits of fish outweigh the mercury risks and how much mercury exposure is considered safe.
Sources of Mercury Contamination
Mercury finds its way into the environment from a variety of sources including industrial practices, the incineration of medical and municipal wastes, coal-fired power plants, and the presence in the landfills of mercury-containing products such as fluorescent light bulbs and thermometers. Once it has found its way into the air or the soil, it can move through naturally occurring ecological channels into lakes, streams, rivers and oceans where it becomes a toxic contaminant for fish.
The Problems of a Global Food Supply
Globalization of the food supply is another reason all individuals need to be concerned about fish and mercury. In certain parts of the world, like the Mediterranean Sea, naturally occurring ore deposits serve as an ongoing source of mercury contamination. A February 2007 report by the U.S. Environmental Protection Agency (EPA) has shown that the geographical origin of different fish (i.e., their original habitat) can play a more important role in degree of mercury contamination than many other factors, including the size of the fish or the length of its lifespan. For example, this 2007 EPA report found Atlantic herring (a very small fish) to contain three times the mercury level of Pacific herring, or even many larger fish like cod.
Do the Health Benefits Outweigh the Mercury Risks?
Fish has always been recognized to be an excellent source of protein. In more recent years, cold-water fish have also been recognized as excellent sources of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Risk of mercury contamination has thrown some of these nutritional benefits into question, and the benefits-versus-risks of fish have become a matter of widespread debate. Do the nutritional benefits of fish, including their rich omega-3 fatty acid content, outweigh the risk of mercury exposure? I believe the answer to this question is “yes”—but a conditional yes, rather than an unconditional one. Yes, the nutritional benefits of fish outweigh the risk of mercury exposure, provided that (1) lower mercury fish are chosen for consumption and (2) total weekly intake of fish stays fairly restricted. Here’s a closer look at the details involved in this risk-benefit analysis.
Risk-Benefit Analysis of Fish in the Bristol, United Kingdom Study
A study published in the February 17, 2007 issue of The Lancet answers this question with a definite “yes” based on questionnaire data obtained from more than 10,000 women living in Bristol, United Kingdom in the early 1990s. Researchers found that women consuming over 12 ounces (340 grams) of fish per week during their pregnancy had children with higher IQs and better nervous system development than women who consumed less than this amount. While I respect the quality of the research presented in this study, I do not totally agree with the interpretation of its findings, nor do I believe that the findings are necessarily applicable to U.S. women who are trying to evaluate the advantages and disadvantages of fish. My reasoning is fairly simple.
In this 1991–1992 study, women who ate more than 12 ounces of fish per week during their pregnancy were also women who smoked less, had greater amounts of income, were better educated, owned homes and sustained marriages and a family environment in the home. Even though these factors were analyzed statistically by the researchers, I believe that they influenced many aspects of the children’s upbringing that were not adequately analyzed by the research team. (There are many reasons I would expect children from these households to do better on IQ tests). In addition, I am concerned about the fact that no daily food records were ever kept by pregnant women in the study, and no food contents—either nutritional or toxicity-related—were ever subjected to laboratory analysis. The fact that all of the women in the study lived in one town in the United Kingdom 15–16 years ago is also of concern, given the increasingly dynamic nature of the global food supply and geographical origins of fish in the U.S. marketplace.
Risk-Benefit Approach to Fish by the U.S. Food and Drug Administration (FDA)
My own conclusion about the risk-benefit profile of fish is much closer to the position taken by the U.S. Food and Drug Administration (FDA) in its March 19, 2004 advisory on mercury and fish. Like the FDA, I believe that a restriction on fish intake is prudent for all individuals. While setting a 12-ounce guideline for maximum weekly intake of all fish, the FDA also recommended that this 12-ounce intake be restricted to fish and shellfish that are lower in mercury. I support this type of approach, and I like the idea of a dividing line between lower mercury and higher mercury fish—especially when it comes to tuna. (For more on where different fish rate in terms of mercury levels, please see page 457.)
2007 EPA Update on Current Levels of Mercury in Fish
According to a February 2007 EPA report, 39% of all mercury exposure from fish in the U.S. comes from tuna. Of this 39%, 18% comes from canned light tuna, 10% from canned albacore or white tuna and 11% from fresh or frozen tuna. (Swordfish, pollack, shrimp and cod account for another 25% of all mercury exposure from fish.) Even though canned light tuna accounts for almost double the total mercury exposure as canned albacore or white tuna, albacore/white tuna are actually much higher in mercury content. (As a nation, we just eat much more canned light tuna because of the lower price). In the EPA update report, both Pacific and Atlantic albacore tuna (all forms, including canned and fresh) contained about triple the mercury content of both Pacific and Atlantic light (yellowfin) tuna (all forms, including canned and fresh). But it should also be noted that Atlantic tuna was always higher in mercury content than Pacific tuna. The average numbers for Atlantic tuna in this 2007 EPA study were: 0.47 milligrams/kilogram for albacore and 0.31 milligrams/kilogram for yellowfin (light). By comparison, Pacific albacore only contained an average of 0.17 milligrams/kilogram of mercury and Pacific yellowfin (light) only 0.06 milligrams per kilogram.
These differences in mercury exposure from canned tuna make it clear that light tuna (especially Pacific light tuna) is a far better choice than albacore tuna (especially Atlantic albacore tuna) when it comes to mercury exposure risk.
How Much Total Mercury Exposure is Safe?
Safe levels of mercury exposure (including consumption of mercury-contaminated fish) are controversial because “safe” really depends on who is trying to stay safe and the specific health dangers they are facing. A very unhealthy person, perhaps in the hospital from weakness and poor nourishment, can withstand very little toxic exposure, including exposure from mercury-contaminated fish. An extremely healthy person, full of vitality, with good nutrient reserves and a robust ability to get rid of toxins would be very likely to remain fully healthy while consuming a moderate amount of mercury-contaminated fish. Exactly how much could such a person eat? Here the answer would depend on the person’s age, physical activity level, body size (height and weight) and other factors, including immediate performance goals. An athlete facing endurance training might not want to deplete his or her nutrient supplies at all, and might not want to ask his or her body to engage in any unnecessary detoxification of mercury. In this case, the choice might be to avoid any mercurycontaminated fish. A well-nourished, healthy person just wanting to stay generally healthy, i.e., stay safe from premature aging or premature onset of chronic disease, might choose to eat canned light tuna twice a week and simply stay with the FDA general health guidelines.
tuna
highlights
Tuna is second only to shrimp in popularity largely due to the demand for canned Tuna. While canned Tuna may be convenient, it does not compare to the wonderful taste treat provided by fresh Tuna. Fresh Tuna has been enjoyed by coastal populations throughout history, while smoked and pickled Tuna have been widely consumed since ancient times. The firm, dense flesh of Tuna gives it one of the meatiest flavors and textures of any fish. Because the moisture content of Tuna can be easily lost through cooking, making it tough and dry, I want to share with you how the “Healthiest Way of Cooking” methods can not only keep Tuna moist, but also bring out its wonderful flavor.
why tuna should be part of your healthiest way of eating
Like other varieties of fish, Tuna is a rich source of protein. Its omega-3 fatty acids are important for cardiovascular health and reducing inflammation, while its selenium, potassium and magnesium also support a healthy heart. Tuna is an ideal food to add to your “Healthiest Way of Eating” because not only is it high in protein but it is also low in fat. (For more on the Health Benefits of Tuna and a complete analysis of its content of over 60 nutrients, see page 468.)
varieties of tuna
Tuna are found in the warm water areas of the Pacific, Atlantic and Indian Oceans as well as the Mediterranean Sea. The meat is a reddish color because Tuna are hydrodynamically designed to swim more than other species of fish, resulting in greater oxygenation of their muscle mass. Tuna are not farmraised. Popular varieties include:
ALBACORE OR WHITE TUNA
Weighing up to 130 pounds, it has pinkish flesh, which turns white when cooked, and a delicate taste. In Hawaii, it is called tombo. Most Albacore Tuna is canned and sold as Albacore, white Tuna or white chunk. Although it is sometimes sold in markets and served in restaurants, it is not as flavorful or as popular as Yellowfin or Ahi.
YELLOWFIN OR AHI
True to its name, the fins and tail of this variety are a distinctive yellow color. The meat is pale, fatty, firm and dense; it is usually canned as “light” Tuna. It is called Ahi in Hawaii. It is sold fresh as steaks.
BLUEFIN
It is the largest member of the Tuna family, weighing up to 400 pounds. It is difficult to find, has reddish brown flesh and is fattier than other varieties. Bluefin is very tasty and used for sashimi.
BONITO OR SKIPJACK
This small (up to 5 pounds) and most frequently caught variety of Tuna has dark red flesh and is usually canned with Yellowfin Tuna and sold as “light” Tuna. The Japanese often use dried bonito for seasoning and garnish.
the peak season
Canned and fresh Tuna are available throughout the year.
biochemical considerations
In the spring of 2004, due to concerns about mercury levels in certain fish, the FDA issued recommendations that children, pregnant and nursing women, and women of childbearing age should limit their consumption of canned Albacore Tuna and Tuna steaks to no more than 6 ounces per week and light Tuna to no more than 12 ounces per week. (For more on Mercury in Fish, see page 463.)
4 steps for the best tasting and most nutritious tuna
Turning Tuna into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
POLE-CAUGHT YELLOWFIN, SKIPJACK AND ALBACORE TUNA ARE THE BEST CHOICE*
AS ECOLOGICALLY SUSTAINABLE SPECIES
Sustainable species of Tuna are those that can be sustained long-term without compromising their survival or the integrity of the ecosystem in which they live. Yellowfin and Skipjack Tuna are abundant in number because they reproduce quickly. Albacore Tuna have healthy and stable populations; however, fishing methods can affect their level of sustainability.
Pole and troll caught Albacore, Yellowfin and Skipjack Tuna are the best choices for sustainability because this method results in the least amount of bycatch (unintended catch of other species such as dolphins due to the method of fishing). You should use “caution” when selecting Tuna (Albacore, Yellowfin or canned Tuna) that was caught using a long-line or purse seines; these methods of fishing result in more undesirable bycatch.
Bluefin Tuna are severely overfished and are on the list of fish to “avoid” eating because they are not considered a sustainable resource at the present time.
* Information from Monterey Bay Aquarium Seafood Watch
1. the best way to select tuna
Fresh Tuna such as Yellowfin Tuna (also called Ahi) is the most flavorful and the best type of Tuna to cook. Tuna is sold in many different forms. It is available fresh as steaks, fillets or pieces, but is most popular in its canned form. (See The Guide for mercury content, page 457.)
Just as with any seafood, it is best to purchase fresh Tuna from a store that has a good reputation for having a frequent turnover of their fresh fish. Get to know a fishmonger (the person who sells the fish) at the store, so you have someone from whom you can purchase your fish with confidence.
Fresh whole Tuna should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. The flesh should be firm to the touch. Try to avoid purchasing Tuna that has dry or brown spots.
Smell is a good indicator of freshness. Since a slightly “off” smell cannot be detected through plastic, if you have the option, it is preferable to purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it has a very strong fishy odor.
If you are going to have a full day of errands after you purchase your Tuna, be sure to keep a cooler in the car to ensure it stays cold and does not spoil.
CANNED TUNA is available either solid or in chunks and is packaged in oil, broth or water. Although the Tuna packed in oil usually has the greatest amount of moisture, it also has the highest fat content, and the oils in which it is packed are high in omega-6 fats. Since omega-6 fatty acids and omega-3 fatty acids compete for the same enzymes that activate them for use in the body, and most Americans already consume too many omega-6 fats in comparison to omega-3s, it is best to purchase Tuna packed in water or broth (for more on Omega-3 Fatty Acids, see page 770). Oftentimes, cans of Tuna do not specify the species of Tuna that was canned except to indicate that it is either light Tuna (Skipjack and/or Yellowfin) or white Tuna (usually Albacore).
LIGHT CANNED TUNA contains less mercury than white or albacore Tuna. You can find canned specialty Tuna, which is pole-caught with no bycatch and therefore ecologically sustainable. The specialty Tunas claim to have higher concentration of omega-3 fatty acids and lower concentrations of mercury and can be found online and in specialty and natural food stores.
2. the best way to store tuna
Fresh Tuna, like other fish, is very perishable, and normal refrigerator temperatures of 36°–40°F (2°–4°C) do not inhibit the enzymatic activity that causes it to spoil; it is best when stored at 28°–32°F (-2°–0°C). I have tried various methods to find the best way to store Tuna including packing the Tuna with ice before placing it in the refrigerator to decrease the temperature. Although this method kept the Tuna cool, once the ice melted, the Tuna ended up sitting in a pool of water, causing it to lose much of its flavor.
I have refined this method and want to share with you the best way to keep your Tuna fresh. Remove Tuna from store packaging, rinse and place in a plastic storage bag as soon as you bring it home from the market. Place Tuna in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the Tuna. Although fresh Tuna will keep for a few days using this method, I recommend using it within a day or two of purchase. Remember to drain off the melted ice water and replenish the ice or replace the ice packs as necessary.
If you have more Tuna than you can use, freezing will increase its shelf life to 3 –6 months.
3. the best way to prepare tuna
Fresh Tuna is usually bought precut in steaks and requires very little preparation. Make sure it is very fresh. The skin of Tuna is inedible and bitter, so you rarely see Tuna sold with skin on.
Rinse and wipe Tuna dry. Rub with a little fresh lemon juice and season with salt and pepper before cooking. Tuna is excellent if given the chance to marinate for 24 hours before cooking. There are many marinades that are suitable for fresh Tuna.
Canned Tuna requires no preparation and can be used in a variety of different ways.
4. the healthiest way of cooking tuna
Searing Tuna is the best for keeping it moist and tender. Tuna cooks very quickly and can be prepared in 2–3 minutes as it is best cooked rare. If you want your Tuna cooked through, cook for 7–10 minutes for each inch of thickness; this is the general rule for cooking fish. It can be easily overcooked and become dry, so be sure to watch your cooking times. “Quick Broil” is the method I found best to sear Tuna. (Cooking times are based on 1-inch thickness. Fish that is 1/2inch thick will take half the amount of time.)
How to Avoid Overcooking Tuna
To prevent overcooking Tuna, I highly recommend using a timer. And since Tuna cooks in only 2–3 minutes, it is important to begin timing as soon as you place it onto the skillet. Remove Tuna from the heat and transfer it to a plate after the allocated time because it will continue to cook if left in the pan. Overcooked Tuna will become dry and tough.
Methods Not Recommended for Tuna
COOKING WITH OIL
I don’t recommend cooking Tuna in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook without Heated Oils, see page 52.)
Here are questions that I received from readers of the whfoods.org website about Tuna:
Q I often order Tuna in restaurants and wanted to know what the best way is for me to have it prepared (i.e., rare, medium, etc.)? Does it make a difference in terms of its nutritional value?
A There are slight nutritional differences between fish that is cooked medium rare or medium, and in many nutrient categories these differences would not be great enough to rule out either choice as a healthy option. In fact, using Tuna as an example, there are only very slight differences between the vitamin E, vitamin A and omega-3 fatty acid content of raw Tuna in comparison to medium broiled Tuna. The protein content of fish will not change significantly even if the fish is overcooked. However, an overcooked fish is usually dry, more rubbery in texture, non-flaky and lacking in flavor. In terms of nutrition, you’re also going to want to look for restaurants that pay close attention to the overall freshness of the fish (length of time since it was caught). Of course, the more recent the catch, the better the nutritional value.
Q How do you know when fresh Tuna has gone bad?
A Use smell as your guide. Does the Tuna have a funny, fishy, strong, “off” odor? If so, it has probably gone bad. Also, how long has it been stored? Unless the Tuna was caught the day before you purchased it, I wouldn’t recommend storing it in the refrigerator for more than one or two days. Especially with fish and meat, I like to follow the old kitchen adage–when in doubt, throw it out! So if you are unsure of whether it is bad, I would suggest not using it.
Q How does vacuum cooking work?
A Vacuum cooking typically involves the use of a plastic pouch to surround a food and provide a small, enclosed space in which a combination of steam and heated air can cook the food. I’ve usually seen this process applied to meats and fish. These foods are vacuum-sealed together with spices and seasonings, and the flavor of these seasonings can be very effectively retained through the use of vacuum packing. However, I don’t recommend this technique due to the possible risk of plastic migration from the pouch into the food. Such migration of plastic has been clearly demonstrated in research with the use of plastic bags in microwave ovens. So yes, vacuum cooking works, but I do not recommend vacuum cooking due to the toxicity risk I’ve described.
Q I don’t care for any type of seafood, but I still want the benefits that seafood provides. Are there other foods that can provide me the same benefits?
A No food will have the same exact benefits in totality that another food provides. Yet, you can look for other foods that also contain the nutrients concentrated in the original food.
For example, seafood has gained a lot of recent acclaim because it is rich in omega-3 fatty acids, a group of nutrients with anti-inflammatory properties that have shown benefit for overall health. The omega-3 fatty acids that are concentrated in seafood are the longer chain varieties, notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Tuna Salad without Mayo
Enjoy a great tuna salad or sandwich without using mayonnaise.
2 6.5-oz cans of light Tuna, drained
Dressing:
3 medium cloves garlic, pressed
1 TBS prepared Dijon mustard
1 tsp honey
4 TBS fresh lemon juice
1/4 cup sunflower seeds
4 oz silken tofu
1/2 tsp Italian herbs
2 TBS extra virgin olive oil
Sea salt and pepper to taste
*a little water to thin if necessary
Combine all dressing ingredients in blender and blend until smooth. Mix by hand with Tuna in a mixing bowl. Serve on a bed of salad greens or use in a sandwich.
Flavor Tips: 9 Ways to Enjoy Tuna Salad
1. Add diced celery.
2. Add chopped walnuts.
3. Add chopped fresh parsley.
4. Add finely minced onions.
5. Add chopped tomatoes with excess seeds removed.
6. Add capers.
7. Add anchovy paste.
8. Add olives.
9. Add 1/2 cup tahini instead of tofu.
Unfortunately, no other food is as concentrated in these long-chain fatty acids as seafood. Yet, certain foods are rich in the omega-3 fatty acid, alpha-linolenic acid (ALA), which is the precursor to EPA and DHA. ALA is found in some vegetables and is especially concentrated in flaxseeds and walnuts. About 10% of ALA gets converted to these longer-chain fatty acids, yet most of it seems to be converted to EPA, with less being converted to DHA. Many vegetarians concerned about their omega-3 intake often include nuts and seeds in their diet and then may take an algae supplement rich in DHA to make sure that they get adequate amounts of this important nutrient. For more information about omega-3 fatty acids, see page 770.
health benefits of tuna
Promotes Heart Health
Tuna is a good source of the omega-3 fatty acids, notably EPA and DHA, which provide a broad array of cardiovascular benefits. Omega-3s benefit the cardiovascular system by helping to prevent erratic heart rhythms, making blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks) and reducing triglyceride levels. Because inflammation is a key component in converting cholesterol into artery-clogging plaques, the ability of omega-3s to reduce inflammation helps prevent atherosclerosis; therefore, it further reduces the risk of heart disease. Omega-3 fatty acids may be partially responsible for a recent study’s finding that eating fish lowers the risk of certain types of strokes. Tuna is also a concentrated source of other heart-health-promoting nutrients including selenium, vitamin B6, potassium and magnesium.
Helps Reduce Stress
Eating fish rich in omega-3 fatty acids, such as Tuna, may help to reduce stress. A recent study found a relationship between consuming fish rich in omega-3 fats and a lower hostility rate in young adults. Other studies have suggested that DHA supplementation can reduce levels of aggression and enhance the stress response. In addition, plasma levels of omega-3 fatty acids have been found to be reduced in people who express more aggressive behavior.
Promotes Vision Health
Eating fish may protect against age-related macular degeneration (ARMD), a currently untreatable disease that causes fuzziness, shadows or other distortions in the center of vision. In a recently published study, investigators found that those who ate the greatest amount of fat overall increased their risk of ARMD, while those who ate fish reduced their risk of developing the eye disease. One of the reasons that fish like Tuna may benefit eye health is that they provide DHA, which is actually concentrated in the retina of the eye and may help protect and promote healthy retinal function.
Promotes Optimal Health
Tuna is rich in selenium, a necessary component of one of the body’s most important antioxidants, glutathione peroxidase, which is critical for the liver to detoxify and clear potentially harmful compounds such as pesticides, drugs and heavy metals from the body. Selenium also helps prevent cancer and heart disease.
Additional Health-Promoting Benefits of Tuna
Tuna is also a concentrated source of many nutrients providing additional health benefits. These nutrients include muscle-building protein, energy-producing vitamin B1 and phosphorus, and sleep-promoting tryptophan.
STEP-BY-STEP The Healthiest Way of Cooking Tuna
2-Minute “Quick Broiled” Tuna Steaks
“Quick Broil” seals in Tuna’s natural flavor and moisture, and the Tuna is ready in a matter of minutes!
“lb Tuna steaks (2 steaks each 1” thick)
2 TBS + 1 tsp fresh lemon juice
Sea salt and black pepper to taste
2 TBS extra virgin olive oil
1 medium clove garlic
1. Chop or press garlic and let sit for 5 minutes (Why?, see page 261.)
2. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5–7 inches from the heat source.
3. While pan is heating, prepare Tuna by rubbing steaks with 2 TBS fresh lemon juice and salt and pepper. The pan requires no oil as the lemon from the fish sufficiently coats the pan.
4. Using a hot pad, remove pan from heat, place Tuna on hot pan and return pan to broiler. Keep in mind that it is cooking rapidly on both sides, so it is done very quickly, usually in 2–3 minutes, depending on thickness.
5. Dress with olive oil, 1 tsp lemon juice and garlic.
“Quick Broiled” Tuna Salad
SERVES 2
Flavor Tips: Try these 7 great serving suggestions with the recipe above. 
1. Most Popular “Quick Broiled” Tuna Salad. In a small bowl, whisk together: 3 TBS extra virgin olive oil, 1 TBS lemon juice, 2 tsp Dijon mustard, 1 tsp rinsed capers and 2 TBS minced parsley. Prepare 2-Minute “Quick Broiled” Tuna, omitting dressing. Cut Tuna into slices and toss with the mustard mixture. Serve on a bed of fresh greens.
2. Coat with Olive Tapenade (page 325) after broiling. Omit salt from above recipe.
3. Spread Tuna steaks with Dijon mustard and fresh chopped rosemary before “Quick Broiling.”
4. Add Tuna to a Niçoise salad (see page 144).
5. For an Asian flavor, add tamari (soy sauce), ginger and rice vinegar. Replace black pepper with white pepper and omit salt.
6. Tamari, lime juice, and sesame seeds are natural complements to Tuna.
7. Make a sauce of wasabi horseradish and tamari. Drizzle over cooked Tuna. Tuna can take a lot of heat, so go as spicy as you like!
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Tuna, and I will share them with others through our website at www.whfoods.org.
shrimp
highlights
Shrimp may be small in size, but they are huge in nutritional value and taste appeal. Close relatives to lobster and crayfish, Shrimp’s delicious taste and ease of preparation make them the most popular seafood in the United States; they are consumed more than salmon or tuna. The English name for Shrimp is prawns. Shrimp prepared with garlic is called scampi in Italy. Shrimp can be served hot or cold and offer a great alternative to meat protein. I want to share with you how using the “Healthiest Way of Cooking” Shrimp can enhance their flavor in just a matter of minutes!
why shrimp should be part of your healthiest way of eating
Shrimp are an excellent source of protein and a good source of those hard-to-find, health-promoting omega-3 fatty acids, which are not only important for heart health, but also for reducing inflammation. They are a rich source of minerals, including copper, selenium and zinc, which provide powerful antioxidant protection against the oxidative damage to cellular structures caused by free radicals. Shrimp are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients and low in fat, but also because they are low in calories making them a good choice for healthy weight control: 4 ounces of Shrimp contain only 112 calories! (For more on the Health Benefits of Shrimp and a complete analysis of their content of over 60 nutrients, see page 474.)
varieties of shrimp
Although farmraised Shrimp are now sold in the United States, most Shrimp are still caught in the wild. Over 300 different species of Shrimp are harvested worldwide, and within these 300 species are thousands of different varieties. Shrimp freeze well, and most Shrimp in the market have been frozen.
Saltwater Shrimp are classified as either warm-water or cold-water Shrimp. Warm-water shrimp are caught off the coast of North Carolina, Texas, California and Mexico; they include White, Brown, Rock and Pink Shrimp. Pink Shrimp are three to four inches in length, reddish-pink in color and the most popular variety in the United States. Cold-water Shrimp are caught in the north Atlantic and north Pacific; they have firmer meat than warm-water varieties and a sweeter flavor. Some common varieties of Shrimp include:
PINK SHRIMP
The most popular variety is northern Pink Shrimp or Maine Shrimp.
SPOTTED PRAWNS
Also known as Alaskan prawns, these are caught in the Pacific Ocean off the West Coast of the United States.
GIANT TIGER PRAWNS
These large Shrimp measure six to twelve inches in length.
FARMRAISED SHRIMP
They are raised both domestically or can be imported. The farm raising of Shrimp in the U.S. is well regulated, and farmers must adhere to laws limiting environmental impact. Imported Shrimp production is not well regulated.
the peak season
Fresh and frozen Shrimp are available throughout the year.
biochemical considerations
Shrimp may be considered a high cholesterol food for individuals watching their cholesterol intake (221 mg in a 4-ounce serving). Shrimp also contain purines, which may be problematic for certain individuals. (For more on Purines, see page 727.)
4 steps for the best tasting and most nutritious shrimp
Turning Shrimp into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select shrimp
Pink Shrimp from Oregon and spotted Shrimp from British Columbia are the best Shrimp to purchase. However, they may be difficult to find, so U.S. farmed or trawl-caught Shrimp or wild Shrimp from the Canadian Atlantic are your next best alternatives. Avoid other imported Shrimp whenever possible. (For more on Sustainability, see page 473.)
The first step in selecting the best Shrimp is to find a store with a good reputation for having a fresh supply of fish and shellfish. Get to know a fishmonger (person who sells the seafood) at the store so you can have a trusted person from whom you can purchase your Shrimp.
Fresh Shrimp should have firm bodies that are still attached to their shells, which should be free of black spots since this indicates that the flesh has begun to break down. In addition, the shells should not appear yellow or gritty as this may reflect the use of sodium bisulfate or another chemical to bleach the shells. Whenever possible, purchase displayed Shrimp rather than prepackaged Shrimp. Smell is a good indicator of freshness, and it is difficult to detect smells through the plastic of prepackaged seafood. I have found that fresh Shrimp never smells fishy but more like seawater. Once the fishmonger wraps and hands you the Shrimp, smell it through the paper wrapping and return it if it does not smell right.
Since Shrimp freeze well, it is best to buy Shrimp while still frozen. This will ensure you are getting the freshest Shrimp possible because they are usually frozen as soon as they are caught. One pound of frozen Shrimp with shells on will yield about a half pound of cooked shelled Shrimp. Frozen Shrimp have the longest shelf life and can be kept for several weeks, whereas fresh Shrimp will only keep for a day or two.
The number of Shrimp you get per pound will depend on their size:
• Small Shrimp: 40-50 per pound
• Medium Shrimp: 31-40 per pound
• Large Shrimp: 26-30 per pound
• Extra Large Shrimp: 21-25 per pound
• Jumbo Shrimp: 16-20 per pound
Shrimp that come over 40 per pound are usually precooked and used for salads and Shrimp cocktail.
If you are going to have a full day of errands after you purchase your Shrimp, be sure to keep a cooler in the car to ensure they stay cold and do not spoil.
2. the best way to store shrimp
Like most seafood, Shrimp are very perishable and normal refrigerator temperatures of 36°– 40°F (2°–4°C) do not inhibit the enzymatic activity that causes them to spoil; they are best when stored at 28°–32°F (-2°–0°C). I have tried various methods to find the best way to store Shrimp, including packing the Shrimp with ice before placing it in the refrigerator to decrease the temperature. Although this method kept the Shrimp cool, once the ice melted, the Shrimp ended up sitting in a pool of water, causing them to lose much of their flavor.
I have refined this method and want to share with you the best way to keep Shrimp fresh. Remove Shrimp from store packaging, rinse and place in a plastic zip-lock bag as soon as you bring them home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the Shrimp. Although fresh Shrimp will keep for a few days using this method, I recommend using your Shrimp within a day or two of purchase. Remember to drain off the melted ice water and replenish the ice or replace the ice packs as necessary. Frozen Shrimp can be kept for several weeks. Cooked shrimp should be consumed within 24 hours.
3. the best way to prepare shrimp
Properly preparing Shrimp helps to ensure that the Shrimp you serve will have the best flavor and retain the greatest number of nutrients.
Defrosting Shrimp
Defrost frozen Shrimp in the refrigerator. Do not thaw Shrimp at room temperature or in a microwave.
Peeling and Deveining Shrimp
Remove the shell by pulling it away from the Shrimp meat starting at the legs on the underside of the Shrimp. The tail can be removed, if desired. With a sharp paring knife, make a slit down the back of the Shrimp about ⅛ inch deep. You may see a dark string (the intestines of the shrimp) that runs the length of the Shrimp. Rinse under cold water to remove.
If you are not going to remove the shells, rinse Shrimp under cold running water and pat dry before cooking.
4. the healthiest way of cooking shrimp
The best way to cook Shrimp is by using methods that will keep them moist and tender. Shrimp can be easily overcooked and become dry, so be sure to watch your cooking times. Shrimp are delicate, and I have found that they can be best prepared by using the “Healthy Sauté” method. (For more on “Healthy Sauté,” see page 57.)
While grilled Shrimp tastes great, make sure that they do not burn. It is best to grill Shrimp on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500°F to 1000°F (260°C to 578°C). Extra care should be taken when grilling as burning can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
How to Avoid Overcooking Shrimp
Shrimp cook quickly and are easily overcooked. To prevent overcooking Shrimp, I highly recommend using a timer. And since Shrimp cook in only 3–4 minutes, it is important to begin timing as soon as you place them into the skillet. Shrimp will become tough and lose their flavor when overcooked.
Methods Not Recommended for Cooking Shrimp
COOKING WITH OIL
I don’t recommend cooking Shrimp in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook without Heated Oils, see page 52.)
An Easy Way to Prepare Shrimp, Step-by-Step
PEELING AND DEVEINING SHRIMP
1 Pull shell away from Shrimp meat starting at the legs on the underside of Shrimp. Remove tail if the recipe calls for it. 2 With a sharp paring knife make a slit down the back of the Shrimp about ⅛ inch deep. 3 You may see a dark string the length of the Shrimp. Rinse under cold water to remove this.
Here is a question that I received from a reader of the whfoods.org website about Shrimp:
Q Should I devein my Shrimp, and what is the “vein” that gets removed?
A Some people prefer to devein their Shrimp while others don’t (I actually prefer shrimp deveined). The reason is not just from an appearance perspective, but because the “vein” is actually the intestines of the Shrimp and any material that may be in it.
OREGON PINK SHRIMP AND B.C. SPOTTED PRAWNS ARE THE BEST CHOICE*
AS ECOLOGICALLY SUSTAINABLE SPECIES
Sustainable species of Shrimp are those that can be sustained long-term without compromising their survival or the integrity of the ecosystem in which they live. Pink Shrimp from Oregon and spotted Shrimp from British Columbia are your best choices for sustainability. U.S. farmed or trawl-caught Shrimp or wild Canadian Atlantic Shrimp are your next best alternative. farmraised Shrimp operations in the United States are well regulated with the use of the antibiotic chloramphenicol strictly prohibited; the Shrimp are also never treated with iodine. U.S. trawling methods are also more ecologically sound than methods used by foreign fishing fleets as boats are outfitted with devices to let turtles and fish escape from their nets.
Imported foreign Shrimp should be “avoided.” Fishing methods used to catch them may be very detrimental to Shrimp habitat and the surrounding ecological environment, and there are high levels of bycatch using these methods. Shrimp from the Gulf of Thailand can have 14 pounds of bycatch per pound of Shrimp! They are oftentimes not frozen immediately after being harvested. Shrimp from foreign Shrimp farms are also treated with iodine as well as antibiotic chloramphenicol to keep them white.
* Information from Monterey Bay Aquarium Seafood Watch
5-Minute Boiled Large Shrimp
Boiling Shrimp is quick and easy, and you can use boiled Shrimp in a variety of different recipes.
1/2 lb large Shrimp
3 TBS + 1 tsp fresh lemon juice
3 TBS extra virgin olive oil
Sea salt and pepper to taste
1. Chop or press garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Use a 3-quart saucepan filled halfway with water. Add salt to taste and 3 TBS lemon juice to the water and bring to a boil.
3. Peel and devein Shrimp as directed under The Best Way to Prepare.
4. When water is at a full boil, place Shrimp into the pot. Stir briefly, remove the pot from the heat and cover. Steep small Shrimp for 1 minute, medium Shrimp for 2 minutes and large Shrimp for 5 minutes. Cooked Shrimp look pink and are firm and opaque in the center. If the center is still translucent, steep for an additional 30 seconds covered. Be extremely careful to avoid burning yourself when adding Shrimp to the boiling water.
5. Dress with extra virgin olive oil, remaining lemon juice, garlic and salt and pepper to taste.
SERVES 2
HOW TO ENJOY BOILED SHRIMP:
• Add chilled, small cooked Shrimp to Tangy Gazpacho recipe (page 288) for a great twist with added nutrition and flavor.
• Asian Dipping Sauce: In a small bowl, combine 4 TBS tamari (soy sauce), 1 tsp minced ginger, 2 tsp sesame seeds, 1 tsp honey and a pinch of red pepper flakes. Place in individual bowls. Dip cooked hot or cold Shrimp into the sauce.
• Shrimp Cocktail: In a medium bowl, combine 1 cup organic ketchup, 1–2 TBS horseradish, 1 tsp chili powder, 2 tsp lemon juice, 1 tsp Worcestershire Sauce, and sea salt and black pepper to taste. Dip boiled Shrimp into sauce.
WHY COOKED SHRIMP TURNS PINK
When you cook Shrimp, the color of its shell and flesh change from gray-white to bright red, orange and pink. The reason for this colorful transformation is related to a carotenoid—astaxanthin—that is present not only in Shrimp but also in other seafood such as salmon, lobster, crabs and crawfish, and which gives these foods their reddish-pink tone. Yet, unlike in other seafood, the astaxanthin found in Shrimp is bound to a protein that conceals its natural color, making the Shrimp appear gray-white. When heat is applied in the process of cooking, the bond between the astaxanthin and the protein dissolves, so its red-pink tone can naturally appear.
The benefits of astaxanthin are not limited to the beautiful color that it provides. It is also a powerful antioxidant and plays an important role in the function of the immune and reproductive systems of sea animals.
health benefits of shrimp
Promote Heart Health
Many people are confused about the fat and cholesterol content of Shrimp. Shrimp is very low in total fat, yet it has a high cholesterol content (about 220 mg in 4 ounces, or 13 large boiled Shrimp), which has caused some people to avoid eating it. However, based on research involving Shrimp and blood cholesterol levels, avoidance of Shrimp for this reason may not be justified.
In a peer-reviewed scientific study, researchers reviewed the effect of a diet containing Shrimp or eggs on the cholesterol levels of subjects with normal lipid levels. The results of this randomized crossover trial showed that while LDL levels (“bad” cholesterol) increased by 7% in those eating the Shrimp diet, HDL levels (“good” cholesterol) increased by 12%. In contrast, subjects eating the egg diet had a 10% increase in LDL levels and only a 7% increase in HDL levels. The results indicated that the Shrimp diet produced significantly lower ratios of total to HDL cholesterol and lower ratios of LDL to HDL cholesterol than the egg diet. In addition, subjects who ate the Shrimp diet lowered their levels of triglycerides by 13%.
Shrimp are a very good source of vitamin B12, an important nutrient for a healthy heart since this B vitamin is necessary for keeping levels of homocysteine low. Homocysteine is a molecule that can directly damage blood vessel walls and is considered a significant risk factor for cardiovascular disease. Shrimp is also a good source of cardioprotective omega-3 fatty acids, noted for their anti-inflammatory effects and suggested ability to prevent the formation of blood clots. They are also a concentrated source of other heart-healthy nutrients including niacin and magnesium.
Promote Optimal Health
Shrimp are a concentrated source of many antioxidants, including selenium, copper and zinc. Selenium is a co-factor of glutathione peroxidase, which is used by the liver to detoxify a wide range of potentially harmful molecules. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Copper is a component of superoxide dismutase, an antioxidant enzyme that scavenges free radicals in the lungs and the red blood cells. Zinc is necessary for keeping the immune system functioning properly.
Additional Health-Promoting Benefits of Shrimp
Shrimp are also a concentrated source of many other nutrients providing additional health benefits. These nutrients include muscle-building protein, energy-producing iron, bone-building vitamin D and phosphorus, and sleep-promoting tryptophan.
STEP-BY-STEP The Healthiest Ways of Cooking Shrimp
3-Minute “Healthy Sautéed” Shrimp
“Healthy Sautéed” Shrimp has a rich flavor and can easily be combined with a variety of vegetables for a complete meal.
1/2 lb medium size Shrimp, peeled and deveined
2 TBS + 1 TBS fresh lemon juice
Sea salt and pepper to taste
3 TBS low-sodium chicken or vegetable broth
2 medium garlic cloves
2 TBS extra virgin olive oil
1. Chop garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Peel and devein Shrimp as directed under The Best Way to Prepare.
3. Rub Shrimp with 2 TBS lemon juice, and salt and pepper to taste.
4. Heat 3 TBS broth over medium-low heat in a stainless steel skillet.
5. When broth begins to steam, add Shrimp and sauté.
Stir frequently. After 2 minutes, turn the Shrimp over and add garlic. Sauté until Shrimp are pink and opaque throughout (approximately 3 minutes). Cook 4-5 minutes for large Shrimp. Shrimp cook quickly, so watch your cooking time. They become tough if overcooked.
6. Dress with extra virgin olive oil and the remaining 1 TBS lemon juice.
Peanut Shrimp Salad
SERVES 2
Flavor Tips: Try these 9 great serving suggestions with the recipe above.
1. Most Popular Peanut Shrimp Salad. Toss Napa Cabbage with tamari (soy sauce) and rice vinegar. Top with “Healthy Sautéed Shrimp (omit dressing) and your favorite bottled peanut sauce (pictured above).
2. In addition to the dressing, toss Shrimp with pesto, chopped tomatoes and capers after cooking.
3. Fresh dill weed is delicious with Shrimp.
4. Hot or cold Shrimp combine well with your favorite chili hot sauce.
5. Spicy Asian Shrimp: Add ⅛ tsp red pepper flakes, 1/4 cup orange juice and 1 TBS minced fresh ginger while sautéing. Serve over hot rice.
6. Shrimp Nicosia: “Healthy Sauté” finely chopped onion and mushrooms for 1 minute. Add diced tomatoes and large Shrimp. Cook for 2 minutes. Stir. Add rinsed capers and chopped black olives, and cook for 2 more minutes. Toss with dressing.
7. Asian Sauté: “Healthy Sauté” sliced onions and snap peas. Combine with 3-Minute “Healthy Sautéed Shrimp recipe, 1 chopped tomato and grated ginger. Replace salt with tamari (soy sauce). Serve with noodles or rice.
8. Shrimp Salad: Combine 3-Minute “Healthy Sautéed” Shrimp, one small diced avocado, 3 diced celery stalks and 2 TBS Mediterranean Dressing (see page 331) mixed with 1 TBS of Dijon mustard. Serve in a lettuce leaf or cored tomato.
9. Classic Shrimp Scampi: “Healthy Sauté” 1/2 lb large Shrimp using 1 TBS lemon juice and 1/2 cup of white wine in place of the broth for 4 minutes. Add 3 minced garlic cloves and sea salt to taste. Cook for 1 minute. Remove from heat, drizzle with olive oil and sprinkle with parsley.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Shrimp, and I will share them with others through our website at www.whfoods.org.
salmon
highlights
Salmon is an incredible food providing exceptional flavor and nutrition. The story of Salmon before it reaches your table is just as remarkable. As a family of fish, Salmon have an amazing life cycle. Born in fresh water, they travel to saltwater oceans, returning not only to fresh water, but to the very place where they were spawned! As with other types of fish, it is important to cook Salmon properly to enhance its flavor and maintain its moisture. I want to share with you how to prepare Salmon using the “Healthiest Way of Cooking” methods for a dish that only takes minutes to prepare but one you will want to share with your favorite guests.
why salmon should be part of your healthiest way of eating
Low in calories and saturated fats and high in protein, wild-caught Salmon is one of the best sources of those hard-to-find, health-promoting fats known as the omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play an important role as anti-inflammatory agents and are also sorely deficient in the American diet. Add the benefit of Salmon’s EPA and DHA to its being a rich source of protein, vitamins and minerals, many of which act as powerful antioxidants, and you have some of the many reasons why Salmon is included among the World’s Healthiest Foods and is a valuable addition to your “Healthiest Way of Eating.” (For more on the Health Benefits of Salmon and a complete analysis of its content of over 60 nutrients, see page 480.)
varieties of salmon
The life cycles of the different species of Salmon range from two to five years, and the diet they consume during that time accounts for their wide variation in color (from pink to red to orange) and the differences in their fat content and flavor. Salmon can be either caught wild or are farmraised. They are sold as fillets, steaks and whole fish.
Wild-Caught Salmon
All of the wild-caught Salmon we find in the market are from the Pacific coast and are labeled as “Wild Salmon.” They have a deeper, more complex and fuller flavor than farmraised Salmon. Given the concerns that have been raised about farmraised fish (see Farmraised Salmon Section), I recommend choosing wild-caught Salmon whenever possible.
WILD CHINOOK (King Salmon)
The largest of all of the Pacific Salmon, they remain out to sea for 4 to 5 years before they spawn and die. The flesh of Chinook or King Salmon can range from deep red to almost white. It is higher in fat content and has a better flavor than other species of Salmon. One 4-ounce serving contains 2.1 grams of omega-3 fatty acids. King Salmon comes fresh, frozen and smoked.
WILD SOCKEYE (Red Salmon)
It has deep red-colored flesh and is considered the finest of the canned Salmon. It is also sold fresh in season and has the second highest fat content with a 4-ounce serving containing 1.5 grams of omega-3 fatty acids. Sockeye Salmon are out to sea for three to four years before they spawn and die.
WILD HUMPBACK (Pink Salmon)
One 4-ounce serving of Humpback Salmon contains 1.5 grams of omega-3 fatty acids. It has soft, pale-pink flesh and bland flavor and is usually canned. Pink Salmon are out to sea for two years before they spawn and die.
WILD COHO (Silver Salmon)
This species ranges in size from 5 to 15 pounds, has red colored flesh and a lower fat content than Chinook or Sockeye; a 4-ounce serving contains 1.3 grams of omega-3 fatty acids. It is sold fresh. Coho Salmon are out to sea for three to four years before they spawn and die.
WILD CHUM (Dog Salmon)
Lower in omega-3 fatty acids with only 1.0 grams per 4-ounce serving, this species of Salmon has firm, coarse flesh that is pale in color. It is oftentimes used for smoked Salmon. Chum Salmon are out to sea for three to four years before they spawn and die.
Farmraised Salmon
Salmon raised in pens and fed fish pellets for nourishment results in an omega-3 fatty acid to omega-6 fatty acid ratio that is different than found in wild Salmon; farmed Salmon have far more omega-6 fatty acids in relation to omega-3 fatty acids. Because the pellets do not give them their natural pink color, their feed must include an artificial coloring for their flesh to have a pink hue.
In addition, a number of concerns have been noted about Salmon farming. Crowded pens result in a large amount of waste discharge in the water that disrupts the ecological balance of the environment where the pens are located. Because these feed lot rearing conditions are also very conducive to the development of disease, farmed Salmon are protected with the use of antibiotics. As noted above, they are fed artificial coloring to achieve the peach-colored flesh naturally present in wild Salmon (a result of their consumption of carotenoid-rich krill). farmraised Salmon may also cause problems in the wild since some do escape from their pens and end up competing with wild stocks for resources or interbreeding with wild stocks and changing their genetic make-up.
Farmed Salmon are lower in protein (because they do not swim long distances) and fattier and higher in saturated fats than their wild counterparts. While they contain omega-3 fatty acids, they also contain significantly higher amounts of proinflammatory omega-6 fatty acids, making the ratio between these two types of fats less desirable than those found in wild stocks of Salmon.
FDA statistics on the nutritional content (protein and fat ratios) of farmed versus wild-caught Salmon detail many findings. They show that the fat content of farmed Salmon is excessively high (30–35% by weight) and that wild Salmon have a 20% higher protein content. And while wild Salmon have a 20% lower overall fat content than farmraised Salmon, they have 33% more omega-3 fatty acids.
When you purchase Atlantic Salmon, you are purchasing farmraised Salmon. farmraised Salmon comes from Norway, Chili and New Zealand as well as the United States. One thing to remember that is not well-known is that not only Atlantic but Norwegian Salmon are now almost always generic terms for farmraised Salmon.
WILD-CAUGHT SALMON FROM ALASKA ARE THE BEST CHOICES*
FOR SUSTAINABILITY
Sustainable species of Salmon are those that can be sustained long-term without compromising their survival or the integrity of the ecosystem in which they live. Three species of wild-caught Alaskan Salmon including Coho, Sockeye and King Salmon are rated as Best Choice for sustainability by the Monterey Bay Aquarium Seafood Watch. Wild-caught Salmon from Washington, Oregon and California are considered Good Alternatives by that organization.
farmraised Salmon are rated “Avoid” because raising them in pens produces waste products and damages the ecosystem of the area in which they are raised; the process of farm raising Salmon can also spread disease and parasites to wild stocks of fish. If the Salmon escape they will also compete for the natural resources used by wild stocks and interbeed with them, changing their genetics.
* Rating information from Monterey Bay Aquarium Seafood Watch
New labeling regulations now specify that farmraised Salmon must be labeled as “Farmraised” and indicate that artificial colorings were used in processing. Wild-caught Salmon must be labeled as “Wild Salmon.” These new labeling regulations make distinguishing farmraised from wild Salmon at the market easy and clear.
(For more on wild-caught versus farmraised Salmon see “What are the Nutritional Differences between Wild-Caught and Farmraised Fish?”page 495.)
Canned Salmon
Canned Salmon used to always be wild-caught, but not anymore. Some companies have started to can farmed Salmon, so be sure to read the label. Remember that when the label on the can reads Atlantic or Norwegian Salmon, the Salmon was farmraised.
the peak season
It’s always best to enjoy any fish during its peak season. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest. The different species of wild Salmon are available during different times of the year with the peak of their respective seasons running between February and November. Although farmraised Salmon is available year-round, I recommend eating wild Salmon whenever possible.
biochemical considerations
Salmon contains purines, which may be problematic for some individuals. Recent studies have shown that farmraised Salmon have high levels of PCBs and dioxins. Synthetic dyes are also used to give them a pink coloration. It is recommend that farmraised Salmon not be eaten more than once a month. (For more on Purines, see page 727.)
4 steps for the best tasting and most nutritious salmon
Turning Salmon into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select salmon
All species of wild-caught Salmon from Alaska, Washington, Oregon and California are sustainable choices. King Salmon, Sockeye and Coho Salmon are the best for flavor.
The first step in selecting the best Salmon, like all other fish, is to find a store with a good reputation for having a fresh supply of seafood and get to know a fishmonger (person who sells the seafood) at the store, so you can have a trusted person from whom you can purchase your fish.
Fresh whole Salmon should be displayed buried in ice, while fillets should be placed on top of the ice. Whenever possible, purchase displayed fish rather than prepackaged fish. Smell is a good indicator of freshness, and it is difficult to detect smells through the plastic of prepackaged fish. I have found that fresh fish never smells fishy; instead, it smells like seawater. Once the fishmonger wraps and hands you the fish, smell it through the paper wrapping and return it if it does not smell right.
If you are going to have a full day of errands after you purchase your Salmon, be sure to keep a cooler in the car to ensure it stays cold and does not spoil.
2. the best way to store salmon
Like most fish, Salmon is very perishable, and normal refrigerator temperatures of 36º–40ºF (2°–4°C) do not inhibit the enzymatic activity that causes it to spoil; it is best when stored at 28º–32ºF (-2°–0°C). I have tried various methods to find the best way to store Salmon including packing the Salmon with ice before placing it in the refrigerator to decrease the temperature. Although this method kept the Salmon cool, once the ice melted the Salmon ended up sitting in a pool of water, causing it to lose much of its flavor.
I have refined this method and want to share with you the best way to keep your Salmon fresh. Remove Salmon from store packaging, rinse and place in a plastic storage bag as soon as you bring it home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Although fresh Salmon will keep for a few days using this method, I recommend using your Salmon as soon as possible, within a day or two. Remember to drain off the melted water and replenish the ice water or ice packs as necessary.
Remember that fish not only starts to smell but will dry out or become slimy if it is not stored correctly.
3. the best way to prepare salmon
Salmon comes in the form of steaks, fillets or whole fish. Rinse under cold running water and pat dry before cooking.
4. the healthiest way of cooking salmon
The best way to cook Salmon is by using methods that will keep it moist and tender. Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.
Salmon is a delicate fish, and I have found that it can be most easily prepared by using the “Quick Broil” method. You do not have to skin Salmon before cooking. As a general rule, each inch of thickness requires 7–10 minutes of cooking; fish that is 1/2inch thick will take half the amount of time. (For more on “Quick Broil,” see page 60.)
While grilled Salmon tastes great, make sure it does not burn. It is best to grill Salmon on an area without a direct flame as the temperatures directly above or below the flame can reach as high as 500ºF to 1000ºF (260°C to 538°C). Extra care should be taken when grilling, as burning can damage nutrients and create free radicals that can be harmful to your health. (For more on Grilling, see page 61.)
How to Avoid Overcooking Salmon
Salmon cooks quickly and is easily overcooked. To prevent overcooking Salmon, I highly recommend using a timer. And since Salmon cooks in only 7–10 minutes, it is important to begin timing as soon as you place it into the skillet. Salmon cooks quickly and will become tough and lose its flavor when overcooked. You can also use a thermometer to determine doneness; remove from the heat when the internal temperature reads 135°F (57°C) to prevent overcooking. The internal temperature will continue to rise to 140º–145ºF (60°–63°C) once the fish is removed from the heat. You will know when Salmon is done when it flakes easily with a fork. Cooking times are based on Salmon that is less than 1-inch thick. Never cook longer than 10 minutes per inch of thickness as the fish will become tough. Previously frozen Salmon fillets cook 25% more quickly than fresh Salmon, so adjust your cooking time appropriately. It is best to follow the recipe directions.
Remove Salmon Skin After Cooking
I usually like to remove the skin from fish, such as Salmon, after it is cooked because the skin is a source of potential contaminants. For example, I’ve seen one study on Salmon harvested from the Great Lakes that showed 50% fewer pesticide residues (including DDT residues) in skinned versus unskinned salmon. In fish obtained from uncontaminated waters, I would consider the skin to be a nutrient-rich portion of the fish (containing important concentrations of omega-3 fatty acids). While the skin of Salmon and other fish is definitely considered edible, and even considered a valued food in some cuisines and some restaurants, it is the risk of potential toxins that I am trying to avoid when I remove the skin.
Methods Not Recommended for Cooking Salmon
COOKING WITH OIL
I don’t recommend cooking Salmon in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
Preparing Salmon, Step-by-Step
REMOVING BONES FROM SALMON FILLETS
1 Lay Salmon fillet skin side down and run your fingers along the flesh in both directions until you locate the line of bones. 2 Pull them out one at a time with your fingers or tweezers. 3 Cut into desired size.
health benefits of salmon
Promotes Brain Health
Salmon is well known as an excellent source of omega-3 fatty acids, notably EPA and DHA. Cold-water fatty fish like Salmon have often been thought of as a “brain food” because of their high concentration of these omega-3 fats.
The human brain is more than 60% structural fat and for brain cells to function properly, this structural fat needs to be primarily omega-3 fats such as the EPA and DHA found in Salmon. There has been a lot of research into the relationship between “brain health” and omega-3 fatty acids. Epidemiological studies in various countries including the U.S. suggest a connection between increased rates of depression and decreased omega-3 consumption. A recent study showed that kids deficient in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders and display behavioral problems. And if preventing these problems weren’t enough benefits, here are two more—one recent study found eating omega-3-rich fish several times each week reduced the risk of developing impaired cognitive function, while another one found that those who consumed fish at least once per week had a lower risk of developing Alzheimer’s disease.
Promotes Heart Health
The benefits upon cardiovascular health of the omega-3 fatty acids found in Salmon have been well documented in the scientific literature. They have been found to reduce hypertension (high blood pressure), protect against coronary heart disease, improve blood flow, prevent against erratic heart rhythm and lower triglyceride levels. In addition, a recent meta-analysis review of eight studies suggests that eating fish, such as Salmon, as little as one to three times per month may protect against the occurrence of ischemic stroke. Salmon’s heart-health benefits are not limited to its omega-3 fats; it is also an excellent source of selenium, a very good source of vitamin B12 and niacin, and a good source of vitamin B6 and magnesium, all of which are intricately tied to cardiovascular health.
A Concentrated Source of Protein
Salmon is a very good source of protein. Not only does protein provide us with long-lasting energy to help us feel our very best, but so many of our body’s functions are dependent upon this important nutrient. Dietary protein provides us with the amino acids from which our body makes our muscles, tissues, enzymes, health-protective antibodies and nutrientcarrying proteins.
Additional Health-Promoting Benefits of Salmon
Salmon is a concentrated source of many other nutrients providing numerous health benefits. These nutrients include energy-producing phosphorus and sleep-promoting tryptophan.
STEP-BY-STEP The Healthiest Ways of Cooking Salmon
7-Minute “Quick Broiled” Salmon
This is a great way to prepare Salmon that seals in its wonderful juices, brings out its best flavor and retains its moisture. It is not necessary to turn the Salmon over as it cooks on both sides simultaneously.
1 lb Salmon fillet, cut in half
2 tsp + 1 TBS fresh lemon juice
Sea salt and black pepper to taste
2 TBS extra virgin olive oil
1 medium clove garlic
1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. While pan is heating, chop or press garlic and let it sit for 5 minutes. (Why?, see page 261.)
3. Rub Salmon with 2 tsp fresh lemon juice, salt and pepper. (You can “Quick Broil” with the skin on, it just takes a minute or two longer. The skin will peel right off after cooking.)
4. Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides, so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. Dress with olive oil, 1 TBS lemon juice, garlic, and salt and pepper to taste.
SERVES 2
“Quick Broiled” Salmon with Ginger Mint Salsa
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. Most Popular: Salmon with Ginger Mint Salsa. Prepare 1 recipe of “Quick Broiled” Salmon. Combine 1 ripe diced tomato, 1/2 cup finely minced green onion, 1 tsp finely chopped ginger, 2 tsp finely minced fresh mint, 1 tsp lime juice, and sea salt and pepper to taste. Spoon salsa over cooked Salmon. Garnish with mint leaves and a sprinkle of extra virgin olive oil.
2. Mint, cilantro, ginger, mustard and tamari (soy sauce) also complement the taste of Salmon.
3. Spread Dijon mustard on Salmon before broiling. Garnish with capers and dill weed.
4. Top Salmon with pesto (see page 508) or Olive Tapenade (page 325).
5. Add shredded Salmon to a frittata (see next page).
6. Top your green salad with “Quick Broiled” Salmon for a light meal. Drizzle with your favorite dressing.
7. Miso Salmon: Prepare the 7-Minute “Quick Broiled” Salmon. While it cooks, whisk together 1 TBS miso, 3 tsp mirin (rice cooking wine), 1 tsp rice vinegar, 1 tsp water and 1 tsp fresh grated ginger. Spread on cooked Salmon and garnish with green onions.
8. Salmon in Dill Sauce: Combine 1 cup low-fat plain yogurt, a medium-size diced seeded cucumber, 1 TBS dill weed, 1 tsp minced fresh mint and black pepper to taste. Serve on chilled 7-Minute “Quick Broiled” Salmon.
9. Asian Marinade: Marinate Salmon before “Quick Broiling.” In a plastic storage bag, combine 1/2 cup tamari, 1/4 cup mirin, and 1/4 cup water. Place Salmon fillets in the bag and let marinate in the refrigerator 1 hour to overnight. Add scallions, minced ginger and red pepper flakes to marinade for more flavor.
10. Egg-Salmon Salad: Combine 1 cup cold cooked Salmon (flaked), 1 diced boiled egg, 1/2 small finely chopped sweet onion, minced dill pickle, 3 TBS olive oil and sea salt and pepper. Scoop onto a bed of dressed greens.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Salmon, and I will share them with others through our website at www.whfoods.org.
7-Minute “Healthy Sautéed” Salmon
When you “Healthy Sauté” Salmon, you will be pleasantly surprised by its rich flavor.
3/4 lb Salmon fillet, cut in half
3 TBS low-sodium chicken broth
2 tsp + 1 TBS fresh lemon juice
Sea salt and pepper to taste
2 TBS extra virgin olive oil
1 medium clove garlic
Optional: 1 TBS chopped fresh dill
SERVES 2
1. Press or chop garlic and let it sit for 5 minutes. (Why?, see page 261.)
2. Rub Salmon with 2 tsp fresh lemon juice, salt and pepper.
3. Heat broth on medium heat in a stainless steel skillet.
4. When broth begins to steam, add Salmon fillets and sauté for about 3-4 minutes.
5. Turn Salmon and sauté for another 3 to 4 minutes depending on thickness. Salmon is done when it flakes easily with a fork.
6. Dress with 1 TBS lemon juice, olive oil and garlic. (For more flavor, add 1 TBS basil.) OPTIONAL: For more mellow garlic flavor, add chopped garlic to Salmon for the last minute of sautéing.
7-Minute “Healthy Steamed” Salmon
“Healthy Steaming” is a moist gentle way to prepare Salmon on your stovetop. It is one of the best ways to preserve the delicate flavor and texture of Salmon.
3/4 lb Salmon fillet, cut in half
2 tsp + 1 TBS fresh lemon juice
Sea salt and pepper to taste
2 TBS extra virgin olive oil
1 medium clove garlic
Optional: 1 TBS fresh ginger
SERVES 2
1. Press or chop garlic and let sit for 5 minutes. (Why?, see page 261.)
2. While steam is building up in steamer, prepare Salmon. Rub fillets with 2 tsp lemon juice and season with salt and pepper to taste.
3. Place Salmon in steamer basket, cover and steam for about 7 minutes. To avoid burning yourself, be sure to open the steamer lid away from you and let the steam dissipate for a few seconds before fully removing the lid. Salmon is done when it flakes easily with a fork. Remove the skin after cooking.
4. Dress with olive oil, remaining lemon juice and garlic. (For more flavor, add 1 TBS fresh chopped ginger.)
7-Minute Poached Salmon
If you would like to poach your fish, here is a quick and easy way. Your fish will come out moist, tender and flavorful because it is cooked in broth.
4 cups cold water or low-sodium chicken broth
1 medium onion
3 ribs celery, sliced
3 sprigs parsley
3/4 lb Salmon fillet, cut in half
1 tsp fresh lemon juice
2 TBS extra virgin olive oil
1 medium clove garlic Sea salt and pepper to taste
SERVES 2
1. Chop onions and chop or press garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Place onion, celery, parsley and water or broth into a 2-quart pan. Optional: 2 TBS dry white wine. (If using water, add 1/2 tsp salt.) Cover and bring to a boil.
3. Place halved Salmon fillets in the boiling liquid. Be sure that the Salmon is covered with the liquid. A few drops of sherry will further enhance the flavor. Lower the heat to medium, cover and cook for 7 minutes. Remove Salmon with a slotted spoon.
4. Dress with olive oil, 1 tsp lemon juice, garlic, and salt and pepper to taste. For Mediterranean flavor, add fresh basil, thyme or parsley. Save broth for soups.
Salmon Frittata
This quick, protein-rich breakfast makes use of precooked Salmon.
2 TBS + 2 TBS vegetable or chicken broth
1/4 medium red bell pepper, diced
1/4 medium red onion, diced
1/2 medium zucchini, diced
3 eggs
1/2 cup cooked Salmon, shredded
Sea salt and pepper to taste
1-2 TBS extra virgin olive oil
Optional: 1 TBS chopped fresh basil or dill
SERVES 2
1. Heat 2 TBS broth in a stainless steel skillet on medium-high. When broth begins to steam, add the bell pepper and onions. Cover and sauté 3 minutes.
2. Add zucchini and sauté 1 minute.
3. While vegetables are cooking, whisk together eggs, Salmon, salt and pepper.
4. Add remaining 2 TBS broth to vegetables and pour the egg mixture over them. Add basil or dill if desired. Cover, reduce heat to medium and cook 2–3 minutes or until the eggs are done on top.
5. Slice frittata in half in the pan and remove each half carefully with a spatula.
6. Sprinkle each serving with olive oil and serve.
Q & A WHAT ARE SOME OF THE PROBLEMS WITH FARMRAISED SALMON?
Synthetic Pigment Used to Color Flesh of Farmraised Salmon Pink
In the wild, Salmon absorb carotenoids from eating pink krill. On the aquafarm, their rich pink hue is supplied by canthaxanthin, a synthetic pigment. Fish farmers can choose just what shade of pink their fish will display from a pharmaceutical company’s trademarked SalmoFan™, a color swatch similar to those you’d find in a paint store. Without help from synthetic pigments, the flesh of farmed Salmon would be a pale gray. To date, no government has banned canthaxanthin from animal feed. Canthaxanthin was linked to retinal damage in people when taken as a sunless tanning pill, leading the British to ban its use as a tanning agent. (In the U.S., it’s still available.) Consumed in high amounts, canthaxanthin can produce an accumulation of pigments in the retina of the eye and adversely affect sight.
Antibiotic and Pesticide Use in Farmraised Salmon
Disease and parasites, which would normally exist in relatively low levels in fish scattered around the oceans, can run rampant in densely packed oceanic feedlots. To survive, farmed fish are vaccinated when they are small. Later, they are given antibiotics or pesticides to ward off infection.
Sea lice, in particular, are a problem. In a recent L.A. Times story, Alexandra Morton, an independent biologist and critic of Salmon farms, is quoted as beginning to see sea lice in 2001 when a fisherman brought her two baby pink Salmon covered with them. Examining more than 700 baby pink Salmon around farms, she found that 78% were covered with a fatal load of sea lice while juvenile Salmon she netted farther from the farms were largely lice-free.
While Salmon farmers have discounted Morton’s concerns, saying that sea lice are also found in the wild, at the first sign of an outbreak, they add the pesticide emamectin benzoate to the feed. According to officials, the use of pesticides should pose no problem for consumers.
Toxic Compounds Found in Farmraised Salmon
Scientists in the U.S. are far more concerned about two preliminary studies—one in British Columbia and one in Great Britain—both of which showed farmed Salmon accumulate more cancer-causing polychlorinated biphenyls (PCBs) and toxic dioxins than wild-caught Salmon. The reason for this pesticide concentration is the Salmon feed. Pesticides, including those now outlawed in the United States, have circulated into the ocean where they are absorbed by marine life and accumulate in their fat, which is distilled into the concentrated fish oil that is a major ingredient in Salmon feed. Salmon feed contains higher concentrations of fish oil—extracted from sardines, anchovies and other ground-up fish—than wild-caught Salmon normally consume. Scientists in the U.S. are currently trying to determine the extent of the pesticide contamination in farmed Salmon and what levels are safe for human consumption.
Research on this issue published July 30, 2003, by the Environmental Working Group, indicates that levels of carcinogenic chemicals called PCBs found in farmed Salmon purchased from U.S. grocery stores are so much higher than levels of PCBs found in wild-caught Salmon that they pose an increased risk for cancer. PCBs have been banned in the U.S. for use in all but completely closed areas since 1979, but they persist in the environment and end up in animal fat. When farmed Salmon from U.S. grocery stores was tested, the farmed Salmon, which contains up to twice the fat of wild-caught Salmon, was found to contain 16 times the PCBs found in wild-caught Salmon, 4 times the levels in beef and 3.4 times the levels found in other seafood. Other studies done in Canada, Ireland and Britain have produced similar findings.
Flame-retardant additives used widely in electronics and furniture are also appearing in increasing amounts in fish, and farmed Salmon contain significantly higher levels of these polybrominated diphenyl ether (PBDE) compounds than wild-caught Salmon, according to research published in the August 11, 2004, issue of Environmental Science and Technology.
New Labeling Regulations
Since September 2004, U.S. supermarkets have been required to label Salmon as farmed or wild-caught. Ask for line-caught Alaskan fish first. The healthiest populations and habitats exist in Alaska.
cod
highlights
People have been enjoying Cod as a subsistence food since time immemorial. Cod has historically been enjoyed not only fresh but salted, smoked and dried. The Massachusetts town of Cape Cod derived its name from the Cod that was once abundant in the coastal waters of this seaside town and along the eastern seaboard of the United States and Canada. Cod has a wonderfully mild flavor, and its versatility makes it easily adaptable to different types of recipes. I want to share with you how using the “Healthiest Way of Cooking” methods helps retain Cod’s moisture, bring out its best flavor and maximize its nutritional benefits in a matter of minutes.
why cod should be part of your healthiest way of eating
Cod is a great low-fat source of protein and contains hard-to-find, heart-healthy omega-3 fatty acids, which help reduce inflammation. Cod is an ideal food to add to your “Healthiest Way of Eating” because it is not only rich in nutrients but low in calories so it is a great choice for healthy weight control: 4 ounces of Pacific Cod contains only 119 calories! (For more on the Health Benefits of Cod and a complete analysis of its content of over 60 nutrients, see page 486.)
varieties of cod
All Cod in the market is wild-caught. There are some varieties of fish known as Cod, such as rock Cod and ling Cod, which do not actually belong to the Cod family. The different types of Cod fall under two classifications:
PACIFIC COD
There are many varieties of Pacific Cod that are still considered abundant. These include Alaskan pollack, Pacific whiting, hake, grenadier and opah (known more commonly as monkfish).
ATLANTIC COD OR HADDOCK
This is the most well-known variety of Cod. It has a light color and a rich taste. Once very abundant, Atlantic Cod is, unfortunately, now rarely available at the market.
the peak season
Cod is available year-round.
4 steps for the best tasting and most nutritious cod
Turning Cod into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select cod
The first step in selecting the best Cod, and all varieties of fish, is to find a store with a good reputation for having a fresh supply of seafood. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted person from whom you can purchase your fish.
The flesh of the Cod fillets should glisten white with no signs of browning or gaping. Fresh whole Cod should be displayed buried in ice, while fillets should be placed on top of the ice. Whenever possible, purchase displayed fish rather than prepackaged fish. Smell is a good indicator of freshness, and it is difficult to detect smells through the plastic of prepackaged fish. I have found that fresh fish never smells fishy but more like seawater. Once the fishmonger wraps and hands you the Cod, smell it through the paper wrapping and return it if it does not smell right.
If you are going to have a full day of errands after you purchase your fish, be sure to keep a cooler in the car to ensure it stays cold and does not spoil.
2. the best way to store cod
Like most fish, Cod is very perishable, and normal refrigerator temperatures of 36º–40ºF (2°–4°C) do not inhibit the enzymatic activity that causes it to spoil; it is best when stored at 28º–32ºF (-2°–0°C). I have tried various methods to find the best way to store Cod including packing the Cod with ice before placing it in the refrigerator to decrease the temperature. Although this method kept the Cod cool, once the ice melted, the Cod ended up sitting in a pool of water causing it to lose much of its flavor.
I have refined this method and want to share with you the way I have found that keeps Cod fresh. Remove Cod from store packaging, rinse it, and place it in a plastic storage bag as soon as you bring it home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Although fresh Cod will keep for a few days using this method, I recommend using your Cod within a day or two of purchase. Remember to drain off the melted water and replenish the ice or replace the ice packs as necessary.
3. the best way to prepare cod
Cod is usually purchased as fillets. It is best to rinse the fillets and pat dry before cooking.
4. the healthiest way of cooking cod
The best way to cook Cod is by using methods that will keep it moist and tender. Cod can be easily overcooked and become dry, so be sure to watch your cooking times.
Cod is a delicate fish, and I have found that it can be best prepared by using the “Quick Broil” method. Most Cod fillets do not come with skin on, but if the skin has not been removed, you can cook it with skin on. As a general rule, each inch of thickness requires 7–10 minutes of cooking; fish that is 1/2inch thick will take half the amount of time. (For more on “Quick Broil,” see page 60.)
How to Avoid Overcooking Cod
Cod cooks quickly and is easily overcooked. To prevent overcooking Cod, I highly recommend using a timer. And since Cod cooks in only 7–10 minutes, it is important to begin timing as soon as you place it into the skillet. Cod cooks quickly and will become tough and lose its flavor when overcooked. You can also use a thermometer to determine doneness; remove Cod from the heat when the internal temperature reads 135°F (57°C) to prevent overcooking. The internal temperature will continue to rise to 140°–145°F (60°–63°C) once the fish is removed from the heat. You will know when Cod is done when it flakes easily with a fork. The recommended cooking time is based on Cod that is less than 1-inch thick. Never cook longer than 10 minutes per inch of thickness as the fish will become tough. Previously frozen Cod fillets cook 25% more quickly than fresh Cod, so adjust your cooking time appropriately. It is best to follow the recipe directions.
Methods Not Recommended for Cooking Cod
GRILLING OR COOKING WTH OIL
I don’t recommend grilling Cod because it is so delicate and is easily burned.
I also don’t recommend cooking Cod in oil because high temperature heat can damage delicate fats and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
PACIFIC COD ARE THE BEST CHOICE* AS AN ECOLOGICALLY SUSTAINABLE SPECIES
Sustainable species of Cod are those that can be sustained long-term without compromising their survival or the integrity of the ecosystem in which they live. Pacific Cod are not overfished, and fish managers currently believe that they are a sustainable resource. There are no immediate conservation concerns regarding stocks of Cod harvested off the coast of Alaska. Alaskan Cod is being considered by the Marine Stewardship Council for one of its coveted eco-labels for sustainability and sound management.
Atlantic Cod is rated “avoid.” Due to heavy overfishing and destruction of their seafloor habitat by the trawling methods used to catch them, Atlantic Cod stocks are very low. It is estimated it will take decades for stocks to recover. While not as common, you can sometimes find Atlantic Cod caught with sustainable fishing methods (hook and line), making them a relatively eco-friendly choice.
* Rating information from Monterey Bay Aquarium Seafood Watch
health benefits of cod
Promotes Heart Health
Fish, particularly cold-water fish like Cod, have been shown to be a protein-rich food very beneficial for people looking to support cardiovascular health. Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish. Additionally, a recent meta-analysis (study that compiles data from many studies) suggests that eating fish, such as Cod, as little as one to three times per month may protect against ischemic stroke. Risk was reduced by as much as 31% in those who ate fish 5 times a week.
Cod, specifically, promotes cardiovascular health because it is not only a good source of omega-3 fatty acids, which have beneficial effects on blood lipid levels and reduce platelet aggregation, but is also a good source of vitamin B12 and a very good source of vitamin B6; both are needed to keep homocysteine levels low. This is important because homocysteine is a dangerous molecule that is directly damaging to blood vessel walls, and high homocysteine levels are associated with an increased risk of heart attack and stroke. Cod is also a good source of both niacin and potassium, two other nutrients noted to be important for heart health.
Promotes Protection Against Inflammation
The selenium, vitamin D and omega-3 fats found in Cod have anti-inflammatory actions that reduce the inflammation that may lead to asthma attacks, rheumatoid arthritis, osteoarthritis and even migraines. Studies have shown that children who eat fish several times a week are at a much lower risk of developing asthma than children who don’t eat fish. In societies where fish is eaten regularly, the rate of rheumatoid arthritis is much lower than in areas where fish is not commonly eaten.
Promotes Optimal Health
Fish consumption is correlated with a reduced incidence of colon cancer—the more fish people eat, the less likely they are to develop this condition. The selenium, vitamin B12 and vitamin D concentrated in Cod have all been shown to reduce the risk of the development of colon cancer by protecting colon cells from the damage caused by toxic substances found in certain foods and cancer-causing chemicals produced by certain intestinal bacteria.
Additional Health-Promoting Benefits from Cod
Cod is also a concentrated source of other nutrients providing additional health benefits. These nutrients include energy-producing phosphorus and sleep-promoting tryptophan.
STEP-BY-STEP The Healthiest Ways of Cooking Cod
5-Minute “Quick Broiled” Cod
The “Quick Broil” method seals in Cod’s delicious juices, brings out is best flavor and retains its moisture. It is not necessary to turn the Cod over as it cooks on both sides simultaneously.
3/4 lb Cod fillets, cut in half
2 TBS + 1 TBS fresh lemon juice
2 TBS extra virgin olive oil
1 medium clove garlic
Sea salt and pepper to taste
1. Chop or press garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
3. Rub Cod fillets with 2 TBS lemon juice and salt and pepper to taste. If Cod comes with its skin on, cook it skin side down.
4. Using a hot pad, remove pan from heat, place Cod on hot pan and return to broiler. Keep in mind that it is cooking rapidly on both sides, so it is done very quickly, usually in 3–5 minutes, depending on thickness. (Most Cod fillets are less than 1-inch thick.) Test with a fork for doneness. Cod will flake easily when it is done. Make sure it is not overcooked and dry.
5. Dress with extra virgin olive oil, 1 TBS lemon juice and garlic.
Mediterranean Cod
SERVES 2
Flavor Tips: Try these 7 great serving suggestions for Cod.
If you would like to “Healthy Sauté,” “Healthy Steam” or poach Cod, see instructions in the salmon chapter, page 482. Because it is thinner, the Cod will cook more quickly than the salmon.
1. Most Popular: Mediterranean Cod. Combine 2 TBS honey, 2 TBS sherry wine and 2 diced tomatoes in a mixing bowl. “Healthy Sauté” 1 thinly sliced onion and 1 diced red bell pepper for 2 minutes. Add 1/2 cup chicken or vegetable broth, 2 medium Cod fillets and tomato mixture. Cover and cook over medium heat for 3-5 minutes or until fish is cooked. Add minced basil and parsley and sea salt and pepper to taste. Serve over brown rice or quinoa (pictured above).
2. Marjoram and thyme combine well with Cod.
3. Top Cod with pesto (see page 508) or Olive Tapenade (see page 325) after broiling.
4. For an Asian flavor add tamari (soy sauce), ginger, and rice vinegar and replace black pepper with white pepper.
5. Cod Tacos: Combine “Healthy Sautéed” Cod with chopped romaine lettuce, tomatoes, avocados and cheese in a corn tortilla. Top with your favorite salsa.
6. Sweet and Spicy Cod: “Healthy Sauté” diced onion, add Cod fillets and cook for 2 minutes. Add 1/2 cup diced tomatoes, 
cup diced pineapple, 1 TBS honey, 2 TBS lemon juice and red pepper flakes to taste. Cook for 3 minutes. Add minced parsley and sea salt to taste. Serve with brown rice.
7. Cod with Herbs: Combine minced fresh rosemary, ground cumin and fennel seeds in a small bowl. Press the herbs and spices into the Cod fillets. “Healthy Sauté” the fillets and drizzle with olive oil, sea salt and pepper to taste.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cod, and I will share them with others through our website at www.whfoods.org.
Q Is there such a thing as organic fish and shellfish?
A The labeling of fish and shellfish as “organic” is controversial since the United States Department of Agriculture (USDA) has not yet allowed for its organic seal to be used on seafood. As of early 2007, it has not even come up with a standard that could be used as a basis for certification of seafood as organic. Precisely because there is no USDA organics standard for seafood, it is also impossible for the USDA to regulate organic labeling claims on seafood imported into the U.S. from other countries.
At present, all seafood purchased in the U.S. that is labeled as organic is imported from other countries. In other countries, organic standards may be significantly different than U.S. standards. For example, fish labeled organic in other countries may carry residues of compounds and drugs that are prohibited in existing U.S. standards for other (non-seafood) foods.
Q & A HOW DO FARMRAISED FISH IMPACT THE ENVIRONMENT?
A Threat to Small Commercial Fisheries
Salmon farmed in open pen nets are now the source of 50% of the world’s salmon. (Hatchery fish account for about 30%, and wild-caught fish provide the remaining 20%.) Flooding the market with fish—farm salmon has resulted in a drop in the fisherman’s asking price for wild-caught salmon—a price decrease that has forced many small fishing boats off the water.
Polluting the Immediate Environment
Aquafarms, called “floating pig farms,” by Daniel Pauly, professor of fisheries at the University of British Columbia in Vancouver, put a significant strain upon their surrounding environment. According to Pauly, “They consume a tremendous amount of highly concentrated protein pellets and they make a terrific mess.” Uneaten feed and fish waste blankets the sea floor beneath these farms, a breeding ground for bacteria that consume oxygen vital to shellfish and other bottom-dwelling sea creatures. A good sized salmon farm produces an amount of excrement equivalent to the sewage of a city of 10,000 people.
Polluting the Food Chain
Sulfa drugs and tetracycline used to prevent infectious disease epidemics in the dense aquafarm populations are added to food pellet mixes along with, in farmraised salmon, the orange dye canthaxanthin, to color their otherwise grey flesh. These food additives drift to the ocean bottom below the open net pens where they are invariably recycled into our food chain.
A Threat to Wild Fish
Pesticides fed to the fish and toxic copper sulfate used to keep nets free of algae are building up in seafloor sediments. Antibiotic use has resulted in the development of resistant strains that can infect not only farmraised but wild fish as they swim past. Sea lice that infest captive fish beset wild salmon as they swim past on their migration to the ocean.
Perhaps the most serious concern is a problem fish farms were meant to alleviate: the depletion of marine life from overfishing. Salmon aquafarming increases the depletion because captive salmon, unlike vegetarian catfish which thrive on grains, are carnivores and must be fed fish during the two to four year period when they are raised to a marketable size. To produce one pound of farmed salmon, approximately two to four pounds of wild sardines, anchovies, mackerel, herring and other fish must be ground up to render the oil and meal that is compressed into pellets of salmon chow.
Similar to the raising of cattle, farming fish creates a problematic redistribution of protein in the food system. Removing such immense amounts of small prey fish from an ecosystem can significantly upset its balance. According to Rosamond L. Naylor, an agricultural economist at Stanford’s Center for Environmental Science and Policy, “We are not taking strain off wild fisheries. We are adding to it. This cannot be sustained forever.”
A Threat to Other Marine Life
Other reported environmental impacts from salmon aquaculture include seabirds ensnared in protective netting and sea lions shot for preying on penned fish. Penned salmon also directly threaten their wild counterparts, preying on migrating smolts (immature wild salmon) as they journey to the sea and competing for the krill and herring that nourish wild fish before their final journey home to their spawning grounds. Escapees of farm fish also create problems by competing with wild fish for habitat, spawning grounds and food sources. (About 1 million Atlantic salmon have escaped through holes in nets from storm-wracked farms in the Pacific Northwest’s Puget Sound.)
A Threat to Biodiversity
The interbreeding of wild and farm stocks also poses a threat of dilution to the wild salmon gene pool. Biologists fear these invaders will outcompete Pacific salmon and trout for food and territory, hastening the demise of the native fish. An Atlantic salmon takeover could knock nature’s balance out of whack and turn a healthy, diverse marine habitat into one dominated by a single invasive species.
Recently, Aqua Bounty Farms Inc., of Waltham, Mass., has begun seeking U.S. and Canadian approval to alter genes to produce a growth hormone that could shave a year off the usual two and one-half to three years it takes to raise a market-size fish. The prospect of genetically modified salmon that can grow six times faster than normal fish has heightened anxiety that these “Frankenfish” will escape and pose an even greater danger to native species than do the Atlantic salmon.
A Possible Contributor to Antibiotic Resistance
Rearing fish in such high densities presents problems. Infectious disease outbreaks pose financial threats to operators, so vaccines and antibiotics are often used to prevent potential epidemics. Sulfa drugs and tetracycline are often added to food pellet mixes as well as canthaxanthin (a synthetic dye) to impart a rich pink color to an otherwise pale gray flesh. Antibiotics are also given to speed growth and increase profits.
In some of the more progressive salmon-rearing operations, fish farmers are raising their Chinook and other species in closed, floating pens so that antibiotics and other wastes can be filtered from the water before it’s released back into the environment.
In the majority of aquafarms, however, these drugs and additives, which quickly build up in the sediment, will invariably find their way into our food stream. In a paper published in 2002, Bent Halling-Sørensen and his colleagues at the Royal Danish School of Pharmacy noted that one such growth-promoting antibiotic—oxytetracycline—has been found in the sediment of fish-farming sites at concentrations of up to 4.9 milligrams per kilogram. These scientists are concerned that “Antibiotic resistance in sediment bacteria is often found in locations with fish farms”—and may play a growing role in the development of antibiotic-resistant germs. Should their fears be true, aquafarming may be eroding the efficacy of life-saving drugs, argues Stuart Levy, the director of the Center for Adaptation Genetics and Drug Resistance at the Tufts Medical School in Boston.
sardines
highlights
Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. While Sardines are delightful enjoyed fresh, they are most commonly found canned, since they are so perishable. Sardines date back to time immemorial, but it was the emperor Napoleon Bonaparte who helped to popularize these little fish by initiating the canning of Sardines, the first fish to ever be canned, in order to feed his people. Extremely popular in the United States in the beginning of the 20th century, Sardines are now making a comeback as people realize that they are an incredibly rich source of omega-3 fatty acids. With concern over the health of the seas, people are also turning to Sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish. Although they are small, Sardines will make a large contribution to your “Healthiest Way of Eating.” The information in this chapter is mostly about canned Sardines, as fresh Sardines are not readily available in most parts of the country.
why sardines should be part of your healthiest way of eating
The adage “big things come in small packages” could not be truer than for Sardines. These little fish, which can grow to up to 14 inches but generally range from 6–8 inches in length, are packed with health-promoting nutrients. They are rich in heart-healthy omega-3 fatty acids and bone-building calcium and vitamin D. They are the second most concentrated source of vitamin B12 of all of the World’s Healthiest Foods. (For more on the Health Benefits of Sardines and a complete analysis of their content of over 60 nutrients, see page 494.)
varieties of sardines
Sardines are classified in a group known as cold-water fish, which also includes mackerel, herring, smelt, salmon and halibut, which are rich in omega-3 fatty acids.
While there are six different species of Sardines belonging to the Clupeidae family, more than 20 varieties of fish are sold as Sardines throughout the world. What these fish share is that they are all small, saltwater, oil-rich, silvery fish that are soft-boned. In the United States, Sardine actually refers to a small herring, and adult Sardines are known as “pilchards,” a name that is commonly used in other parts of the world. Sardines are abundant in the seas of the Atlantic, Pacific and Mediterranean with Spain, Portugal, France and Norway being the leading producers of canned sardines.
FRESH SARDINES
Since they are very perishable, fresh Sardines are more difficult to find in many fish markets. If you can find them they are a treat and are delicious grilled or broiled.
CANNED SARDINES
Canned Sardines are widely available. Before canning, their heads are removed and they are gutted and steamed. They are not deboned, as their bones become soft and edible after steaming. To retain their moisture, Sardines are canned in liquid mediums including oil, water, tomato sauce and mustard sauce. Smoked Sardines are also available canned.
the peak season
Fresh Sardines are in season during the summer months. Canned Sardines are available throughout the year.
biochemical considerations
Sardines contain purines, which might be of concern to certain individuals. (For more on Purines, see page 727.)
4 steps to the best tasting and most nutritious sardines
Turning Sardines into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
SARDINES ARE BEST CHOICE* AS AN ECOLOGICALLY SUSTAINABLE SPECIES
The name “Sardine” is applied to many small fishes of the herring family. These fish reproduce rapidly and travel in gigantic schools, but their success depends strongly on a favorable marine environment. Warmer weather is more favorable for Sardines. Pacific Sardines, which once supported the largest and most profitable U.S. fishery, nearly disappeared in the 1940s. Although overfishing may have sped up this decline, the population dip was part of a natural Sardine “boom and bust” cycle. Sardines have made a comeback on both coasts—good news for people who enjoy these tasty little fish, and for the many kinds of sea birds, sea mammals and large fish that feed on Sardines.
The wild population is abundant and well managed with low levels of wasted catch (bycatch), and the fish are not caught or farmed in ways that harm the environment.
*Rating information from Monterey Bay Aquarium Seafood Watch
1. the best way to select sardines
Canned Sardines packed in olive oil are preferable to those in soybean oil. Those concerned about their intake of fat may want to choose Sardines packed in water. Look at the expiration date stamped on the package to ensure that they are still fresh.
Fresh Sardines are not often available, but if you are purchasing fresh Sardines, look for ones that smell fresh, are firm to the touch, and have bright eyes and shiny skin.
2. the best way to store sardines
Canned Sardines can be stored in the kitchen cupboard, ideally one that is cool and not exposed to excess heat. They have a long storage life; check the package for the expiration date, so you know by when you should use it. Turn the can every now and then to ensure that all parts of the Sardines are exposed to the oil or liquid in which they are packed; this will keep them well-moistened. Unused portions of opened canned Sardines should be refrigerated.
Fresh Sardines are very perishable, and normal refrigerator temperatures of 36°–40°F (2°–4°C) do not inhibit the enzymatic activity that causes them to spoil; they are best when stored at 28°–32°F (-2°–0°/C). I have tried various methods to find the best way to store Sardines including packing the Sardines with ice before placing them in the refrigerator to decrease the temperature. Although this method kept the Sardines cool, once the ice melted, the Sardines ended up sitting in a pool of water causing them to lose much of their flavor.
I have refined this method and want to share with you the best way to keep your Sardines fresh. Remove Sardines from store packaging, rinse and place in a plastic storage bag as soon as you bring them home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Although fresh Sardines will keep for a few days using this method, I recommend using your Sardines as soon as possible, within a day or two. Remember to drain off the melted water and replenish the ice or ice packs as necessary. Remember that fish not only starts to smell but will dry out or become slimy if it is not stored correctly.
3. the best way to prepare sardines
Canned Sardines require minimal preparation. For canned Sardines packed in oil, gently rinse them under water to remove excess oil before eating.
Fresh Sardines need to be gutted and rinsed under cold running water.
4. the healthiest way of cooking sardines
CANNED SARDINES
Canned Sardines require no cooking.
FRESH SARDINES
Fresh Sardines can be grilled or broiled. Sardines cook quickly and are easily overcooked. To prevent overcooking Sardines, I highly recommend using a timer. And since Sardines cook in only 7–10 minutes (3 to 5 minutes on each side), it is important to begin timing as soon as you place them in the broiler. Sardines cook quickly and will become tough and lose flavor when overcooked. You will know when Sardines are done when they flake easily with a fork. Cooking times are based on Sardines that are about 6–7 inches in length.
Q What are your thoughts on canned Sardines and tuna as I eat these foods as way of getting my fish oils?
A Canned fish can be a great addition to a “Healthiest Way of Eating.” Sardines are one of the best sources of omega-3 fatty acids (as well as other nutrients such as vitamin D). They are very delicate and seasonal, so canned Sardines are the best way to really enjoy this great fish throughout the year. If you eat a lot of canned tuna and you are concerned about mercury, you may want to consume light tuna versus albacore tuna. The FDA recently advised women who are pregnant, lactating or of childbearing age as well as young children to limit the amount of canned tuna they consume; since albacore tuna is more prone to mercury contamination, they advised that these groups limit their consumption to 6 ounces per week of albacore tuna and to no more than 12 ounces per week of light tuna. If possible, I think that it is best to purchase canned fish that is packaged in water as opposed to packaged in oil to avoid excess calories.
Q Is a metallic taste in the mouth a sign of mercury toxicity?
A There are many symptoms of chronic mercury over-exposure with a metallic taste in the mouth being one of them. Other potential symptoms include shakiness, slurred speech, impaired memory, joint pain and headaches. But, because these symptoms—including the metallic taste—have a wide variety of possible causes, they aren’t particularly helpful in singling out mercury as the main culprit. There are blood tests and hair tests available for measuring mercury toxicity. If you are considering mercury testing, we recommend that you do so in consultation with your healthcare provider.
Q I’m in charge of facilitating group process at the company where I work. Are there any foods that we can serve at our meetings to help decision making and affect our mood?
A Although food can affect our mood, the connection between eating and behaving in a particular way is much less direct than you ask about. All of our organ systems need nutrients to function properly, including our brain and nervous systems. When we are poorly nourished, we may start to think less clearly. All of us have experienced that phenomenon where we are very tired, have gotten too little sleep and are much quicker to become irritated or impatient. Sometimes one good night’s sleep will fix our mood—sometimes not. But food seldom works that quickly. We become nourished over time, over days and weeks and months of eating well. The food eaten at a meeting isn’t even absorbed until hours after that meeting has already ended. In addition, it isn’t food that decides how we treat our fellow human beings. That takes place in our heart and in our conscience, and even when we are poorly nourished, we can usually be decent people if we want to be. I believe that the World’s Healthiest Foods are the best long-term way of maintaining optimal health, including healthy organ systems that aid good listening skills and decision making.
STEP-BY-STEP RECIPES
The Healthiest Ways to Prepare Sardines
3-Minute Sardine Spread
Great as an appetizer served on crackers or as a dip.
1 can (3.25 ounces) of sardines packed in olive oil or water
4 ounces Parmesan cheese, grated
1 TBS fresh lemon juice
2 TBS parsley, chopped
1 tsp capers
1/2 tsp paprika
3 TBS extra virgin olive oil
1. Drain the oil or water from the can of Sardines.
2. Combine all ingredients in a food processor or blender. Process or blend until smooth. Serve with crackers or vegetables.
Sardines on Salad
SERVES 2–4
Flavor Tips: 7 Ways to Enjoy Sardines and Canned Sardines.
1. Sardines with Dijon Caper Sauce: In a bowl whisk together 3 TBS extra virgin olive oil, 2 tsp lemon juice, 1 clove pressed garlic, 1 TBS Dijon mustard, 1 tsp capers, and 2 tsp minced basil or parsley. Pour over Sardines.
2. Drain and sprinkle with lemon and olive oil.
3. Sprinkle with basil, oregano or rosemary and combine with chopped tomatoes.
4. Balsamic vinegar gives Sardines a nice zing.
5. Combine with chopped onion, olives or fennel.
6. Sardine Wrap: Wrap Sardines, tomatoes, chopped onions, chopped olives, chopped avocados, fresh basil and goat cheese in a leaf of romaine lettuce.
7. Sardines on Salad: For added protein, top a salad with canned Sardines and your favorite “Healthy Vinaigrette” (see page 143) (pictured above).
Fresh Broiled Sardines
Tasty, quick and easy.
6 fresh Sardines
2 TBS + 1 tsp fresh lemon juice
Sea salt and pepper to taste
3 cloves garlic
3 TBS extra virgin olive oil
2 TBS fresh basil, chopped
1. Chop garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Preheat broiler.
3. While broiler is heating, gut and clean Sardines. Brush Sardines with lemon juice and salt and pepper to taste.
4. Place them in the broiler 7 inches from the heating element, and cook 5 minutes on each side or until brown. Dress with olive oil, basil and garlic.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Sardines, and I will share them with others through our website at www.whfoods.org.
health benefits of sardines
Promote Heart Health
Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglyceride and cholesterol levels; one serving of Sardines actually contains over 50% of the daily value for these important nutrients. Sardines are also an excellent source of vitamin B12, second only to calf’s liver as the World’s Healthiest Food most concentrated in this nutrient. Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.
Promote Bone Health
If you don’t think of fish as being a bone-building food, Sardines will make you think again. Not only are Sardines a good source of calcium, but they are also incredibly rich in vitamin D, a nutrient not so readily available in the diet and one that is most often associated with fortified dairy products. Vitamin D plays an essential role in bone health since it helps to increase the absorption of calcium. Sardines are also a very good source of phosphorus, a mineral that is important to strengthening the bone matrix. Additionally, as high levels of homocysteine are also related to osteoporosis, Sardines’ vitamin B12 rounds out their repertoire of nutrients that support bone health.
Promote Optimal Health
For many years, researchers have known that vitamin D, in the form of calcitriol, participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play an important role in the prevention of various cancers. Selenium, of which Sardines are also a very good source, is a mineral with powerful antioxidant activity, whose dietary intake has been associated with reduced risk of cancer.
Packed with Protein
Sardines are rich in protein, which provides us with amino acids. Our bodies use amino acids to create new proteins, which serve as the basis for most of the body’s cells and structures. Proteins form the basis of muscles and connective tissues, antibodies that keep our immune system strong and transport proteins that deliver oxygen and nutrients throughout the body.
Additional Health-Promoting Benefits of Sardines
Sardines are also a concentrated source of other nutrients providing additional health benefits. These nutrients include energy-producing niacin and sleep-promoting tryptophan.
Q & A WHAT ARE THE NUTRITIONAL DIFFERENCES BETWEEN WILD-CAUGHT AND FARMRAISED FISH?
farmraised Fish are Fattier
The fat content of farmed salmon is excessively high—30–35% by weight. Wild salmon have a 20% higher protein content and a 20% lower fat content than farmraised salmon. According to a USDA study, farmraised catfish, rainbow trout and coho salmon were fattier compared to wild stocks of the same species. This is not surprising since farmraised fish do not spend their lives vigorously swimming through cold ocean waters or leaping up rocky streams. Marine couch potatoes, they circle lazily in crowded pens fattening up on pellets of fish chow.
In each of the species evaluated by the USDA, the farmraised fish were found to contain more total fat than their wild counterparts. For rainbow trout, the difference in total fat (4.6 g/100 g in wild trout vs. 5.4 g/100 g in cultivated trout) was the smallest, while cultivated catfish had nearly five times as much fat as wild catfish (11.3 g/100 g in cultivated vs. 2.3 g/100 g in wild). farmraised coho salmon had approximately 2.7 times the total fat as wild samples.
farmraised Fish Provide Less Usable Omega-3 Fats
Although the farmraised catfish, rainbow trout and coho salmon contained similar amounts of omega-3 fatty acids as their wild equivalents, in proportion to the amount of omega-6 fats they also contained, they actually provided less usable omega-3s.
The reason for this apparent discrepancy is that both omega-3 and omega-6 fats use the same enzymes for conversion into the forms in which they are active in the body. The same elongase and desaturaseenzymes that convert omega-3 fats into their beneficial anti-inflammatory forms (the series-3 prostaglandins and the less inflammatory thromboxanes and leukotrienes) also convert omega-6 fats into their proinflammatory forms (the series-2 prostaglandins and the proinflammatory thromboxanes and leukotrienes). So, when a food is eaten that contains high amounts of omega-6s in proportion to its content of omega-3s, the omega-6 fats use up the available conversion enzymes to produce proinflammatory compounds while preventing the manufacture of anti-inflammatory substances from omega-3s, even when these beneficial fats are present.
farmraised Fish Contain More proinflammatory Omega-6 Fats
In all three types of fish, the amount of omega-6 fats was substantially higher in farmraised compared to wild fish. Cultivated trout, in particular, had much higher levels of one type of omega-6 fat called linoleic acid than wild trout (14% in farmraised compared to 5% in wild samples). The total of all types of omega-6 fats found in cultivated fish was twice the level found in the wild samples (14% vs 7%, respectively).
Wild Fish Provide More Omega-3 Fats
In all three species evaluated, the wild fish were found to have a higher proportion of omega-3 fats in comparison to omega-6 fats than the cultivated fish. The wild coho were not only much lower in overall fat content but also were found to have 33% more omega-3 fatty acids than their farmraised counterparts. Omega-3s accounted for 29% of the fats in wild coho versus 19% of the fats in cultivated coho. Rainbow trout showed similar proportions in fatty acid content; wild trout contained approximately 33% more omega-3s than cultivated trout; however, both cultivated and wild trout did have much lower amounts of omega-6 fats than the other types of fish.
Q I typically eat 1/4 cup of walnuts a day, 4–5 times a week. I am considering adding an omega-3 supplement (cold-water fish oil capsules), but I’m having trouble evaluating whether the supplement offers me anything additional over the walnut omega-3 source?
A In general, it makes no sense to compare a food to a supplement. Whenever you can obtain nutrients from food rather than supplements, you should do so. Unless you need a therapeutic dose of a nutrient, are unable to obtain foods that contain the nutrients you need or are unable to consume certain foods for allergy or other physical reasons, you should always be sticking with foods versus supplements. The omega-3 fatty acids in fish include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Walnuts have ALA, but they do not have EPA or DHA. The amount of EPA and DHA contained in one fish oil capsule is approximately the same as you could find in one ounce of salmon. Our bodies, when healthy, make EPA and DHA from ALA. For this reason, only ALA is considered an essential omega-3 fatty acid. The only reason you would want to turn to a processed supplemental oil is if you needed larger doses of EPA and DHA for some personal health reason, if you suspected your body could not make enough EPA and DHA from ALA, of if you were having trouble incorporating enough ALA-containing foods into your meal plan.
scallops
highlights
People have been enjoying Scallops as a food since antiquity, ever since this beautiful mollusk appeared in the Earth’s waters. The soft, fleshy texture and delicious mild flavor of Scallops make them a seafood favorite even among those who are not particularly fond of other types of fish or shellfish. The great Scallop gained prestige during medieval times when pilgrims visiting the shrine of St. James in Spain began to use empty Scallop shells for both eating and begging. Scallops are quick and easy to prepare. They are almost always shucked and trimmed when you purchase them, and they take only minutes to cook. I would like to share with you how using the “Healthiest Way of Cooking” methods can help enhance the flavor and texture of your Scallops.
why scallops should be part of your healthiest way of eating
Scallops are exceptionally rich in vitamin B12, an important vitamin for cardiovascular health, as well as those hard-to-find omega-3 fatty acids, which help reduce inflammation in the body. Scallops are an ideal food to add to your “Healthiest Way of Eating” not only because they are high in nutrients, but also because they are low in calories: 4 ounces of Scallops contain only 152 calories! (For more on the Health Benefits of Scallops and a complete analysis of their content of over 60 nutrients, see page 500.)
varieties of scallops
There are several hundred species of Scallops found in shallow saltwater areas throughout the world. In the United States, the most widely available types of Scallops include the Atlantic Sea Scallop and the Bay Scallop. Scallops can be either wild-caught or farmraised.
SEA SCALLOPS
These are large Scallops from the North Atlantic that can be up to two inches in diameter. Their flesh is ivory-colored and translucent. They have a chewier texture and a less delicate flavor than Bay Scallops. Most Sea Scallops are wild-caught; only small quantities are farmraised.
BAY SCALLOPS
Sweet and delicate in flavor, the Bay Scallop is tiny, averaging only about one-half of an inch in diameter. Wild Bay Scallops are harvested from protected bays and shallow waters from New England to North Carolina. Bay Scallop stocks in the U.S. are largely depleted with most of the Bay Scallops currently farmed. Most farmed Bay Scallops found in the U.S. market are imported from China; small quantities are still farmed in New England and Nova Scotia.
CALICO SCALLOPS
Small Sea Scallops from the coast of Florida, they are often sold as Bay Scallops. These are the least expensive of the Scallops and often considered inferior by Scallop lovers. They are partially cooked by the time they reach the consumer because they must be steamed to open the shells.
GREAT SCALLOPS
The most popular type of Scallop consumed in Europe, they are more commonly known as Coquille St. Jacques.
the peak season
The peak season for fresh Sea Scallops and Bay Scallops is from October through March, although Sea Scallops are available year-round; fresh Calico Scallops are available from December through May. It is during the peak of their respective seasons that they are the most flavorful and least expensive. Frozen Scallops are available throughout the year.
biochemical considerations
Scallops contain purines, which might be of concern to certain individuals. (For more on Purines, see page 727.)
4 steps for the best tasting and most nutritious scallops
Turning Scallops into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
WILD-CAUGHT SEA SCALLOPS FROM NORTHEAST U.S. AND CANADA AND BAY SCALLOPS WORLDWIDE ARE GOOD ALTERNATIVES
Sustainable species of Scallops are those that can be sustained long-term without compromising their survival or the integrity of the ecosystem in which they live. Wild-caught Sea Scallops from Northeast U.S. and Canada and wild-caught Bay Scallops worldwide are the most likely to be ecologically sound and chemical free.
Sea Scallops are most commonly caught by dredging. Sea Scallops caught using this method are rated “Caution” because it causes damage to the seafloor. Most Bay Scallops in the United States are imported from China. Imported Scallops may be treated with sodium triphosphate. This preservative causes the Scallops to absorb 25% more water, increasing their apparent weight and freshness. Because there is little information regarding the environmental impact of this industry, they are rated as “Caution.”
*Rating information from Monterey Bay Aquarium Seafood Watch.
1. the best way to select scallops
Wild-caught Sea Scallops from the North Atlantic and wild-caught Bay Scallops are your best choices for Scallops. These methods of production are environmentally sound, and the Scallops are typically not chemically treated. Avoid Scallops which have been “soaked” with sodium triphosphate to increase their shelf life and water absorption. They will have a “soapy” feel to them and not have the rich, sweet taste of untreated Scallops.
The first step in selecting the best Scallops is to find a store with a good reputation for having a fresh supply of seafood. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted person from whom you can purchase your fish.
Since Scallops are extremely perishable, they are usually shelled, washed and frozen, or packed in ice, as soon as they are caught. Fresh Scallops should be white, firm and show no evidence of browning. I have found that frozen Scallops are best when they are solid and shiny and the inside of their packaging is free of frost. If you are planning on freezing the Scallops, make sure to ask the fishmonger whether they are fresh or defrosted (if it is not clearly marked) since you will need to cook previously frozen Scallops before refreezing.
It is best to purchase displayed Scallops, whenever possible, rather than those that are already prepackaged. Smell is a good indicator of freshness, and it is difficult to detect smells through the plastic of prepackaged seafood. Once the fishmonger wraps and hands you the Scallops, smell them through the paper wrapping and return them if they do not smell right.
The number of Scallops you get per pound will depend on their size:
Sea Scallops: 20–30 per pound
Bay Scallops: 60–100 per pound
If you are going to have a full day of errands after you purchase your Scallops, be sure to keep a cooler in the car to ensure they stay cold and do not spoil.
2. the best way to store scallops
Like most shellfish, Scallops are very perishable and normal refrigerator temperatures of 36°–40°F (2°– 4°C) do not inhibit the enzymatic activity that causes them to spoil; they are best when stored at 28°–32°F (-2°–0°C). I have tried various methods to find the best way to store Scallops, including packing the Scallops with ice before placing them in the refrigerator to decrease the temperature. Although this method kept the Scallops cool, once the ice melted the Scallops ended up sitting in a pool of water, causing them to lose much of their flavor.
I have refined this method and want to share with you the best way to keep your Scallops fresh. Remove Scallops from store packaging, rinse and place in a plastic storage bag as soon as you bring them home from the market. Place in a large bowl and cover with ice cubes or ice packs to reduce the temperature of the fish. Although fresh Scallops will keep for a few days using this method, I recommend using your Scallops within a day or two of purchase. Remember to drain off the melted ice water and replenish the ice or replace the ice packs as necessary.
3. the best way to prepare scallops
There is little preparation necessary before cooking Scallops. Just rinse the Scallops under cold running water and pat dry. Do not excessively rinse them or some of the flavor will also rinse away.
4. the healthiest way of cooking scallops
The best way to cook Scallops is by using methods that will keep them moist and tender. Scallops can be easily overcooked and become dry, so be sure to watch your cooking times. Scallops are a delicate shellfish, and I have found that they can be best prepared by using the “Healthy Sauté” method. (For more on “Healthy Sauté,” see page 57.)
How to Avoid Overcooking Scallops
Scallops cook quickly and are easily overcooked. To prevent overcooking Scallops, I highly recommend using a timer. And since Scallops cook in only 3 to 5 minutes (depending on size), it is important to begin timing as soon as you place them into the skillet. Scallops cook quickly and will become tough and lose their flavor when overcooked.
Methods Not Recommended for Cooking Scallops
GRILLING AND COOKING WITH OIL
I don’t recommend grilling Scallops because they are so delicate and will burn easily.
I don’t recommend cooking Scallops in oil because high temperature heat can damage delicate oils and potentially create harmful free radicals. (For more on Why it is Important to Cook Without Heated Oils, see page 52.)
STEP-BY-STEP RECIPES
The Healthiest Ways of Cooking Scallops
3-Minute “Healthy Sautéed” Scallops
For great flavor without the use of heated fats or oils, “Healthy Sauté” your Scallops.
1/2 lb Bay Scallops or Sea Scallops
1 TBS low-sodium chicken or vegetable broth
2 medium cloves garlic
2 TBS extra virgin olive oil
1 TBS fresh lemon juice
Sea salt and pepper to taste
1. Chop garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Heat 1 TBS broth over medium heat in a stainless steel skillet.
3. When broth begins to steam, add Scallops and garlic and sauté for 2 minutes stirring frequently. After 2 minutes, turn Scallops over and let cook on the other side for 1 minute. Scallops cook very quickly, so watch your cooking time. Overcooked Scallops become tough (if you are using larger Sea Scallops, you will need to cook for 1–2 minutes longer.
“Healthy Sautéed” Scallops on Bed of Vegetables
4. Dress with extra virgin olive oil, lemon juice, garlic, and salt and pepper to taste.
SERVES 2
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. Serve with salsa made with diced papaya, cilantro, jalapeño peppers and ginger.
2. For an Asian flavor add ginger, rice vinegar and tamari (soy sauce). Replace the black pepper with white pepper.
3. Combine cooked Scallops with “Healthy Sautéed” shiitake mushrooms. Serve on a bed of chopped romaine lettuce and Swiss chard, and top with the dressing of your choice.
4. Toss Scallops with pesto (page 508) or top with Olive Tapenade (page 325) after cooking.
5. Serve on a bed of hot spinach and garnish with toasted almonds.
6. Sprinkle Scallops with Cajun spice before sautéing.
7. Tarragon pairs beautifully with Scallops.
8. In a small mixing bowl, combine mashed anchovies, minced garlic and minced fresh thyme. Pour over hot sautéed Scallops to coat.
ADDITIONAL RECIPE:
Mediterranean Scallops: Combine 2 TBS honey, 2 TBS white wine, 2 diced tomatoes and 1 tsp sweet paprika in a mixing bowl. “Healthy Sauté” diced onion and 1-inch pieces of asparagus for 1 minute. Add Scallops and tomato mixture. Cook for 5 minutes.
4-Minute Scallops Poached in Orange Juice
2 TBS fresh orange juice
1 TBS white wine
1 tsp tarragon
1/2 lb Sea Scallops
Extra virgin olive oil to taste
Sea salt and pepper to taste
1. Heat orange juice and wine in a stainless steel skillet until boiling.
2. Add tarragon and Sea Scallops, and stir constantly while cooking. After 2 minutes, turn Scallops over to cook 2 minutes more on the other side.
3. When Scallops are opaque, remove form heat and drizzle with extra virgin olive oil. Add salt and pepper to taste.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Scallops, and I will share them with others through our website at www.whfoods.org.
health benefits of scallops
Promote Heart Health
Scallops are a very good source of omega-3 fatty acids, providing us with concentrated amounts of EPA and DHA. These fatty acids have emerged as nutrition stars over the last few years as researchers discover their extensive health benefits, including the promotion of cardiovascular health. Omega-3 fatty acids keep your blood flowing smoothly by preventing the formation of blood clots and by lowering triglyceride levels.
Additionally, Scallops are a very good source of vitamin B12, another very important nutrient for cardiovascular health. Vitamin B12 is needed by the body to convert homocysteine, a chemical that can directly damage blood vessel walls, into other benign chemicals. Since high levels of homocysteine are associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack and stroke, it’s a good idea to be sure that your diet contains plenty of vitamin B12 to help keep homocysteine levels low. Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.
In addition to their omega-3 fatty acids and vitamin B12 concentrations, Scallops are a good source of magnesium and potassium, two other nutrients that provide significant benefits for the cardiovascular system. Magnesium helps out by causing blood vessels to relax, thus helping to lower blood pressure while improving blood flow. Potassium helps to maintain normal blood pressure levels.
A Concentrated Source of Protein
Scallops are a very good source of low-calorie, high-quality protein, with about 60% of their calories derived from this very important macronutrient. It is vital that our diets provide us with ample amounts of protein since we rely upon it to supply us with amino acids, which our bodies use for a variety of different functions. Our muscles and tissues are made from amino acids as are enzymes and some important immune-system compounds.
Promote Optimal Health
A high intake of vitamin B12 has also been shown to be protective against colon cancer. Vitamin B12 helps protect the cells of the colon from mutations as a result of exposure to cancer-causing chemicals—another good reason to eat plenty of vitamin B12-rich foods. So, add Scallops, a very good source of protein and vitamin B12, to your list of healthy seafood and enjoy.
Additional Health-Promoting Benefits of Scallops
Scallops are a concentrated source of other nutrients providing additional health benefits. These nutrients include energy-producing phosphorus and sleep-promoting tryptophan.
nuts & seeds
The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)