Our healthy fish recipes are a snap to make. Fish cooks very quickly, in a matter of minutes, so it is the ideal choice for a quick meal. Experts recommend that you eat two three-ounce servings of fish a week, preferably from fish high in omega-3 fatty acid, such as salmon, mackerel, herring, rainbow trout, oysters and sardines. Omega-3s have been shown to be good for cardiovascular health, and reduce triglycerides, depression and symptoms of rheumatoid arthritis, in addition to supporting cognitive functioning.
However, you should keep your consumption of large fish down to a moderate level due to the high levels of mercury found in fish of this type. It is advised that you eat no more than 6 ounces of high-mercury fish per week. This includes fish such as tuna, swordfish, king mackerel, shark or tilefish. Fish with relatively low levels of mercury are cod, shrimp, sardines, herring, chunk light tuna and pollock.
When shopping for fish, the freshest ones will have bright, clear eyes and a shiny metallic appearance. Dullness is a sign that it may be past its prime. It should also not smell “fishy” and should have red gills, not gills that are brick-colored. Shellfish and mollusks such as clams and mussels should be alive when you buy them. If you leave them out on the counter briefly and step away, then come back and touch them, they should close their shells tighter. Discard any mollusks that don't open when you cook them, as it indicates that they were dead before cooking, and could possibly make you ill. Those that have cracked shells should also be discarded. Oysters should have a fresh briny scent and should contract slightly when you squeeze a little lemon on them. Do not eat any that smell “off” to you.
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