How to Eat the Healthiest and Sustainable Fish - October 2015

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


Float Body and Mind Wellness in Penticton

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

Ireland Sacred and Holiday Tours with Maria


Wellness Tip
Exercise After Illness
How can you know if you are too sick to exercise? If you have a hacking cough, pressure on your chest, a fever, an upset stomach, or fatigue and aching muscles, give your body a rest. It is usually okay to do mild to moderate activity if you have a cold without these symptoms.


Okanagan Summer Solstice - June 20


Wellness Directory
Health is Bliss
Specialty: Nutrition Coach
Health is Bliss is owned and operated by Shannon Bliss, Certified Nutritional Practitioner, Registered Orthomolecular Health Practitioner and Live Blood Analyst.
View Details


Ireland Summer Active Fun Tour 2017


Event
Healing Massage Certificate Course
Date: Apr 21, 2017
Location: Interior & Northern BC
The purpose of this workshop is to teach participants how to perform an intuitive massage and understand the health benefits, combining practical techniques with simple energy work
View Details


Astrology Numerology Readings In Person or by Phone


Article
Allowance of Change
How do you feel about change? Do you resist or do you surrender? Many of us resist change because we fear the feeling of “not being in control.” However, the very dynamic nature of life means that things are almost always going to change at some point. So how can we embrace these changes? Perhaps it’s as simple as adjusting our attitude to one where we willingly allow and welcome the change to happen.
Full Article


Irish Gardens and Sacred Sites Holiday Tour 2017


Recipe
Refreshing Pitchers of flavoured water
Category: Drinks
Description: What could be more refreshing than those elegant, chilled pitchers of cucumber-infused water offered in spa waiting areas? You can bring the same sense of serenity and healthy indulgence home by making your own spa water with simple ingredients.
Full Recipe


Ireland Summer Active Fun Tour 2017