We enjoyed eating a recent catch of fish that our neighbors shared with us so much that I decided to try to eat more fish. The 2020-2025 Dietary Guidelines for Americans recommends at least 2-3 servings of fish per week for adults and 1-2 servings for children. Oily fish such as wild salmon, albacore tuna, mackerel, herring and trout are especially good choices because they contain DHA which is an omega-3 fatty acid required to keep the brain functioning normally. Brain and nervous system tissues are partly made up of fat, and studies suggest these tissues especially like DHA.
Here’s important news about the safety of eating fish. Nearly all fish contain trace amounts of mercury, an environmental contaminant. In large amounts, all forms of mercury are toxic to nerve cells and may cause health problems. Good news, though, there are many types of fish that can be safely consumed within recommended amounts. To see an easy to read chart about which fish to eat and how much, go to fda.gov and search on “advice about fish.” The chart gives information for everyone from age 2 up.
Besides omega 3s, fish has other nutrition benefits. Baked, broiled, grilled or air fried-fish is a lean protein. Protein is a building block for muscles, skin and blood. Fish is also very high in vitamin B12, another important key in keeping blood and nerves healthy. Vitamin D, important for bone health, is also plentiful in fish.
If you or your kids haven’t been huge fans of fish, start simple and stick with it. Combine it with some other favorites like the recipe here suggests. Consider these for your next Taco Tuesday.
Fish Tacos
2 pounds fish filets - tilapia, crappie or cod
¼ teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables – tomatoes, cucumber, carrots, corn, green beans, celery, avocado
½ cup low-fat ranch dressing
½ cup salsa
6 tortillas
Season fish with salt and pepper. See notes below for low-fat fish cooking ideas. Cook until the fish loses it see-through appearance and flakes apart easily.
Warm tortillas. Layer cabbage or lettuce, vegetables of your choice and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.
Refrigerate leftovers within 2 hours.
Notes: Cook fish-
In a skillet- Spray or lightly oil a skillet. Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white. Turn fish over and cook until it flakes easily.
In the oven- Put seasoned fish in a baking pan and cover with foil. Bake in a 350-degree oven until fish flakes.
Under a broiler- Place seasoned fish on a broiler pan. Broil several inches from the heat until the fish turns white and flakes easily.
To make salad instead of tacos- Mix the cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
Nutrition Facts: Makes 6 tortillas. Each tortilla provides 260 calories, 7.5 grams fat, 640 mg sodium, 26 grams carbohydrate and 23 grams protein.
Recipe from foodhero.org
