OnFitness Magazine - January/February 2022 - 43

43 WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022
BEST FISH
TO EAT
FOR
PROTEIN
Darby MaGaw
For protein,
what's the best
fish to eat?
Fish high in
omega-3 fats
and that taste
good are your
best choices.
Factors of safety also come into
play relative to the safety of fish
and seafood.
Coldwater fish often have
higher contents of fat, which has
been proven to help with many
diseases and specifically with
lowering cholesterol. As fitness
enthusiasts, we should consider
that eating the fat from fish is
very different than eating the
fat from a land animal.
The consumption of
seafood can result in an intake
of the toxins associated with
them. Mercury is a heavy metal
and is often associated with
seafood. Pollution often results
in mercury in our lakes, ponds,
and oceans, which are
absorbed by the seafood. The
U.S. Department of Health and
the U.S. Environmental
Protection Agency has released
some guidelines for eating fish
and avoiding toxic side effects.
Fish and seafood are low in
saturated fats and high in
omega-3s and other nutrients.
Some seafood and fish
have been known to have
higher concentrations of
mercury. Young children and
pregnant women are at the
greatest risk of mercury
poisoning. They should avoid the
following fish and seafood.
Avoid shark, swordfish, king
mackerel, or tilefish because they
contain high levels of mercury.
Consume at least two meals a
week of a variety of fish and
shellfish that are lower in mercury.
Five of the most commonly eaten
fish that are low in mercury are
shrimp, canned light tuna,
salmon, pollock, and catfish.
Fresh albacore - white tuna,
has more mercury than canned
light tuna.
-
Mercury occurs naturally in the
environment and can also be
released into the air through
industrial pollution. Mercury falls
from the air, and once it hits
streams and oceans, it's turned
into methylmercury. Fish and
seafood absorb methylmercury,
which can be harmful to humans.
Fish and seafood from
hatcheries are not exposed to
pollutants such as those from the
commercial fishing industry. The
water in hatcheries is from a
natural source. Hatcheries are
usually self-contained, and in some
cases, they use filtered water. Many
states now require the origination
of the fish to be marked on the
product. Florida is a leader in this
endeavor and requires hatcheries
that fish come from be labeled.
Yellow perch, for example, is
one of the least contaminated fish
in the Ohio Valley. Organizations
like the Ohio Department of
Natural Resources are great for
information about the safety of fish
and other wildlife.
Some seafood has a natural
ability to aid in fat metabolism.
______________________________________________Table for omega-3s and mercury
Omega-3 Mean mercury
fatty acids level in parts
(grams per 3-oz. serving)
per million
______________________________________________
CANNED TUNA (LIGHT).................0.12.............0.26-0.73
TUNA........................................................0.38.............0.24-1.28
SHRIMP..................................................ND*..........................0.27
POLLOCK..............................................0.06 .........................0.46
SALMON................................................0.01.............0.68-1.83
COD...........................................................0.11.............0.13-0.24
CATFISH.................................................0.05.............0.15-0.20
CLAMS....................................................ND*..........................0.24
FLOUNDER OR SOLE ................0.05 .........................0.43
CRABS ....................................................0.06.............0.34-0.40
SCALLOPS...........................................0.05 .........................0.17
HALIBUT................................................0.26...................0.4-1.0
ORANGE ROUGHY ........................0.54...........................002
*Not Detectable
Orange roughy and other white
fish can metabolize fats. The exact
mechanism is not known, but it's
believed to be associated with the
overall content of highly potent
fish oils.
There is no question that the
fish of choice by the elite
physique professionals is
orange roughy, but be warned,
mercury content can be quite
high because this fish can, and
has survived for over a
hundred years.
Orange roughy was
originally caught off the coast
of New Zealand. The fish was
initially rather inexpensive and
cost less than a few dollars a
pound. Eventually, the
popularity of the fish grew
exponentially, and the price of
the fish also jumped
exponentially.
There is nothing wrong
with eating seafood, but making
the right choices will allow you
to enjoy life to its fullest. The
taste and your particular
availability will help determine
the best fish for you. Z
Baked Lemon Garlic Halibut
Ingredients: 3 tbsp of olive oil, 1/3 cup of freshly squeezed
lemon juice, 1 teaspoon of smoked paprika, 1/2 tsp of red
pepper flakes, 6 cloves of minced garlic, 1/2 tsp of ground
black pepper, 1 tsp of sea salt, 1 tsp of dried dill, 1 pound
halibut fillet, 1 diced tomato, 2 tbsp of fresh chopped parsley.
Preparation: in a casserole dish whisk together the first 8
ingredients. Place the halibut fillet in the dish, then flip it over
to get some of the marinade on both sides. Cover and
marinate for about 30 minutes to 2 hours in the fridge. Preheat
your oven to 350˚. Uncover the casserole dish and place it in
the oven. Bake for 20 minutes or until cooked through.
Garnished with parsley and/or chopped tomatoes and serve
immediately.
Marinating is crucial. Not only does it allow the flavor to
penetrate every bite of fish, but it acts as a chemical
tenderizer. Marinate from 30 minutes to 2 hours.
Essential
supplements
for women
Calcium is known as a
great supplement for
bone health, but it can
also fight cancer when
combined with vitamin
D. It helps us lose
weight and even
lowers blood pressure.
On average, women
fall three hundred
milligrams short of the
suggested daily
dosage of one
thousand milligrams
daily for those
younger than fifty and
twelve hundred
milligrams for those
older than fifty.
A multivitamin is
essential for women
and it may promote
weight loss and have
anti-aging benefits.
Vitamin D is central to
calcium absorption,
bone strength, and
immune health.
Vitamin D may also
help prevent high
blood pressure and
breast cancer.
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