ALL YOU NEED TO KNOW ABOUT
FISH
The American Heart Association recommends
at least 2 servings of fish per week,
especially fatty fish high in omega-3 fatty acids.
A serving is about 3.5 ounces, a little bigger than the palm of a woman's hand.
Fish is healthiest when it's baked or broiled
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PREGNANT WOMEN
- Pregnant women should eat fish up to 12 ounces per week
- Fish has nutrients that are important for a baby's brain development
- Studies show that pregnant women who eat fish regularly have children that go on to score higher on intelligence tests
- Pregnant women should avoid fish high in mercury (most of those aren’t kosher fish)
- Canned light tuna, salmon & catfish have the lowest amount of mercury
- Women who are pregnant or breast feeding can eat white tuna (albacore), but only 6 oz
a week, because it's higher in mercury than light tuna.
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MEMORY
- Studies have found that eating baked or broiled fish once a week, over the long term
seems to help people keep their short-term memory sharp - Eating fish also appears to lower your risk of Alzheimer's disease & mental decline
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OMEGA 3
- Wild fish always have more omega-3 fatty acids than farm-raised fish
- Some fish, such as salmon, mackerel, herring & trout, can be high in healthy omega-3s
whether they're farmed or wild - A lot of farmed fish, especially tilapia, are fed a corn-based diet so they have much lower
levels of omega-3s
OMEGA 3 SUPPLEMENTS
Stick with fish, not capsules
- Extracted omega-3 fatty acids may not have the full benefits of what's naturally in fish
- Some recent studies of people at higher risk of heart disease didn't find that omega-3 supplements helped
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SUSHI
- No matter how good the restaurant, eating raw seafood poses a higher risk of food-borne
illness than cooked seafood - Sushi-grade is a marketing term with no legal meaning
- Fish for sushi is often flash frozen, which should kill parasites but the only way to avoid
parasites & bacteria is to cook your fish
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HOW TO KNOW
WHEN FISH SHOULD BE THROWN AWAY
- Fresh seafood should have a mild smell or none at all
- Good fish should never be mushy either so if it's not be moist & springy when you touch it,
toss it - Cooking your fish so the internal temperature reaches 140 F will kill any parasites
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SKINNING SALMON
- To skin a salmon fillet, place the fillet on a clean cutting board, skin side down
- Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh & the skin, holding the skin down firmly with your other hand
- Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting thru either
- Or have the person who sells you the fish skin the salmon for you in the store
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