How to Eat the Healthiest and Sustainable Fish - March 2018

By Lindsay Coulter

fishing in bc

I became a committed vegetarian at 16. But when recent blood work indicated I was anemic, I decided to eat SeaChoice green listed species to add more variety to my diet.

Fish supplements are good but there are many benefits to eating whole fish: high-quality protein, iron, healthy fats, fat-soluble vitamins like vitamin E, and minerals like selenium.

Lisa Marie Bhattacharya (Whitaker) R.H.N., nutritionist with Inspire Health, answered my fishy questions:

Whole fish versus supplements?

Supplements can be helpful, but our bodies are genetically programmed to recognize whole foods and all their intricate components. Isolating individual factors misses subtle nutrients that have a synergistic benefit when eaten. Vitamin C complex, for example, is more effective than in its isolated form, ascorbic acid. Same goes for the B complex—the sum is greater than its parts

 

Fish health perks besides omegas?

Studies show that salmon contain small protein molecules called "bioactive peptides" that may provide support for cartilage, insulin effectiveness, and control of inflammation in the digestive tract. They also provide one of the highest amounts of vitamin D—a nutrient not naturally abundant in a lot of whole foods, as well as selenium, a common deficiency in our corner of the world in part from soil depletion due to high rainfall.

 

Healthiest fish preparation?

Avoid high heat, which destroys beneficial nutrients. Barbequing is out and frying, too. Poach, gently sauté, or bake fish (not above 325º F/177º C) so as not to damage delicate omega-3s and other healthy, sensitive components.

 

How can I add more fish to my diet?

Get the biggest bang for your buck with one of the heavy-hitters (the highest in omega-3s): salmon, halibut, sardines, mackerel, anchovies, or rainbow trout. Add them to brown rice pasta or salad with plenty of cold-pressed olive oil and fresh lemon juice

  • Sauté cakes made from fresh or frozen locally caught fish on low to medium heat
  • Try pickled herring (without white vinegar), a Scandinavian delicacy, on top of a whole grain cracker or bread
  • Bake a fish casserole with brown rice, veggies, and a béchamel sauce
  • Add anchovies (buy whole and rinse off salt) to your favourite dish or Caesar salad dressing
  • Breakfast on kippers and toast
  • Try some of my sustainable seafood recipes on my blog

What new sustainable (green-listed) seafood will you try?

Sincerely,
Lindsay Coulter, Queen of Green

 




Lindsay  Coulter Lindsay 's Bio: David Suzuki's Queen of Green, Lindsay Coulter, answers your green living questions and offers tips and recipes to make your life easier on the environment. It's all about green living made easy. Continue the conversation: read Queen of Green blog - Lindsay Coulter Website


Ireland Sacred Tours: Embrace Your Inner Love & Joy Vibrations

Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.

IMPORTANT DISCLAIMER
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
facebook    twitter

Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Tip
Lower Fat Baking
Looking for a way to lower the fat in baked goods while maintaining moisture? Try pureed fruit. Experiment with pureed prunes, pears, figs, peaches and applesauce. All will provide flavour and moisture with fewer calories and no fat.


AEP Angel On Line Course


Wellness Directory
An Energetic Life - How You Get It!
Specialty: Energy Workers
“Pain is inevitable. Living with it is optional.” Dennis Barnett - Alleviate physical and emotional pain. Let’s get started today!
View Details


Maria's Ireland Sacred Tours


Event
Center of Gravity 2018 - Canada’s Hottest Beach, Music & Sports Festival
Date: Jul 27, 2018
Location: Kelowna & Central Okanagan
The Okanagan’s biggest adrenaline-fueled sports and music festival is back for its 10th year! Monster Energy Center of Gravity will return to Kelowna’s City Park JULY 27 – 29, 2018
View Details


Maria's Ireland Sacred Tours


Article
Your Most Common Excuses for Skipping the Gym—Busted!
IHRSA has conducted extensive research to determine why people stop going to the gym. The following are four of the most common excuses, plus research-backed reasons why they’re bunk.
Full Article


AEP Angel On Line Course


Recipe
Celtic Healing Soup
Category: Soup
Description: This soup is especially soothing when tired, stressed or sick with cold flu and is very anti-fungal.
Full Recipe


Celtic Healings Intuitive Readings with Maria O'Farrell Carr