Well Fed Network

Posted by Patricia DiGiacomo Eddy on Fit Fare

For years we heard the mantra: eat more fish. Get those Omega-3’s. Fish is healthy. Unfortunately, now the tides have turned (apologies for the bad pun). Now we hear that we shouldn’t eat fish more than twice a week, or once a week, or three times a week. The mercury levels could cause us harm. Five years ago, when I was trying to get pregnant, the wisdom was fish two times a week while pregnant, especially in the third trimester to aid fetal brain development. Now, a pregnant friend of mine has just about given up on fish because learning the rules about which fish she can and cannot eat are too complicated.

So what are the rules?

The American Heart Association states that you should eat fish twice a week.

The EPA advises the same, but expands their recommendation to state that no more than one meal a week should come from “higher mercury” fishes such as albacore tuna and that swordfish, shark, tilefish or king mackerel should not be eaten at all.

The FDA states that the high mercury fishes can be eaten once a week.

Now I eat a lot of fish. During the summer, when salmon is fresh (less than 48 hours out of the water) and available at my local farmers markets, I probably have it three times a week. During the winter, I still have fish at least once a week, and only consume fish that has not been previously frozen. This means that right now, I’m limited to rock fish, sole, and halibut. I love fish. Most white fishes, such as the soles and rock fish are great conveyors of flavor. They are very mild, and so I can really get creative with how I cook them. Other fishes, such as tuna and salmon, are best (in my opinion) grilled with a simple rub.

However you choose to eat fish, however, there is one reference I urge you to consult. It’s the Monterey Bay Aquarium’s Seafood Watch reference list. This guide categorizes seafood into three categories: Best, Acceptable, and Avoid. The seafood on the Avoid list is there because it either contains high levels of mercury, or because it is caught or harvested in non-sustainable practices. For example, in my area of the country, I should avoid dogfish and shark due to high levels of mercury. I should avoid Atlantic salmon because it is caught and then shipped across the country, thus incurring environmental costs. Alaska longline Cod, however, is encouraged because the fishery or practices are certified sustainable to the Marine Stewardship Council Standard.

I hope you’ll download the Seafood Watch pocket guide for your region and go on to a lifetime of healthy fish eating. To encourage that, here’s one of my new favorite recipes.

Cod (or Sole) with Orange Brown Butter
Serves 2

12 oz fresh cod or sole (or any other acceptable white fish)
1/4 cup flour
Salt and pepper
Olive Oil
6 Tbsp butter
1/4 cup orange juice
2 Tbsp lemon juice

Preheat oven to 250 degrees.

On a plate, mix the flour with salt and pepper.

Heat 1-2 Tbsp of olive oil in a skillet over medium-high heat.

Dredge the fish in the flour and cook for 1-3 minutes each side, depending on thickness.

When fish is done, transfer to an oven-safe dish and keep warm.

Add the butter to the skillet and let it foam.

After it has browned (about 1 minute), add the orange juice and stir.

The mixture will foam again. Add the lemon juice and stir.

Remove from heat and plate your fish. Top with the orange butter sauce and serve.

Hint: The orange butter sauce is also excellent on rice or pasta.