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GET HOOKED ON FISH

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GET HOOKED ON FISH - PowerPoint PPT Presentation


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GET HOOKED ON FISH. FISH GOODNESS. Vitamin D. High Quality Protein. Omega 3 Fats. Low in Saturated Fats. Selenium. High in Polyunsaturated Fats. Taurine. Magnesium. Comparison. Comparison. AMERICAN HEART ASSOCIATION RECOMMENDATIONS. 0.5 to 1.8 grams per day of EPA + DHA

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Presentation Transcript
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Vitamin D

HighQuality Protein

Omega 3 Fats

Low in Saturated Fats

Selenium

High in Polyunsaturated Fats

Taurine

Magnesium

american heart association recommendations
AMERICAN HEART ASSOCIATION RECOMMENDATIONS
  • 0.5 to 1.8 grams per day of EPA + DHA
  • 1.5-3 grams of Alpha-Linolenic Acid
heart disease
HEART DISEASE
  • Decreases the risk of arrhythmias (leads to sudden cardiac death).
  • Decreases triglyceride levels.
  • Decreases growth rate of atherosclerotic plaques.
  • Lowers blood pressure (slight association).
mortality rates for heart disease rates per 100 000
Mortality Rates for Heart Diseaserates per 100,000

Source: National Center for Health Statistics, 2003)

mortality rates for stroke rates per 100 000
Mortality Rates for Stroke rates per 100,000

Source: National Center for Health Statistics, 2003)

current research
CURRENT RESEARCH
  • Prevention and treatment of Diabetes
  • Decrease symptoms of Rheumatoid Arthritis
  • Prevention of Depression
  • Role in Metabolic Syndrome and Obesity
  • Possible role in Asthma
institute of medicine of the national academies recommendations for fish consumption
Institute of Medicine of the National Academies’ Recommendations for Fish Consumption

General Population: Consume a variety of fish more than 2 times a week.

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Women of child-birth or breast feeding age and children (up to 12 years): consume two 3-ounce servings, but can safely consume 12 ounces per week.
fish with the highest mercury content
FISH WITH THE HIGHEST MERCURY CONTENT
  • Shark
  • Swordfish
  • King Mackerel
  • Golden Bass
  • Limit Albacore [white] Tuna

Food and Drug Administration

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“Overall, the health benefits of eating fish greatly outweigh risks”.JAMA Oct 18, 2006
the fish experience
THE FISH EXPERIENCE
  • Thickness
  • Texture
  • Fat Content
  • Flavor
fat content based on color of flesh
FAT CONTENTBased On Color Of Flesh
  • Orangeflesh is higher in fat.
  • White fleshed fish has less fat.
  • Creamed fleshed fish will have lean, medium, or high fat content.
flavor varies between species mild to very intense
FLAVOR VARIES BETWEEN SPECIES:Mild to Very Intense
  • White colored flesh: Mild in flavor
  • Cream colored flesh: Moderately flavorful
  • Dark flesh: More intense
  • Orange flesh: Slightly sweet flavor
purchasing fish
Purchasing Fish
  • FRESH FISH:
    • Purchase In Season
    • Clear Eyes
    • Bright Red Gills
    • Shiny Skin and Tight Scales
    • Cook Within 24 Hours
flash frozen fish the fresher fish
FLASH FROZEN FISHThe fresher fish?
  • Check the “sell by” date
  • Frozen solid
  • Free of ice crystals

and freezer burn

  • Mild in odor
storing fresh fish
STORING FRESH FISH
  • Refrigerate dressed fish quickly.
    • Set over bowl of ice and seal with

plastic wrap.

  • Cook within two days of purchase.
  • It is best not to freeze fish at home.
storing frozen fish
Storing Frozen Fish
  • Use within “sale date”.
  • Recommended storage life is three months.
  • Defrost overnight in the refrigerator.
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Fat
  • Butter
  • Oil (olive oil, canola oil, vegetable oil)
  • Margarine
  • Mayonnaise
  • Nuts
  • Salad Dressing
portion size counts
Portion Size Counts
  • 1 tsp: butter, oil, margarine, mayo
  • 6-10 nuts
  • 1 tbsp salad dressing

= approx 45 calories, 5 gm fat, and 0.5-2.4 gm saturated fat

conversion
Conversion

1 tbsp = 3 tsp

4 tbsp = ¼ cup

8 tbsp = ½ cup

pan frying
Pan Frying
  • 1 to 3 tbsp of oil is used to cook the fish.
  • Adds unwanted fat and saturated fat to meal.
  • Best used for lean fillets, steaks, and small whole fish.
marinating
Marinating
  • More Dense Fish Only: marinate for 30 minutes to a couple of hours.
  • Other fish: marinate only 5-15 minutes.
    • Salt will pull moisture from fish = spongy texture
    • Acid (lemon juice, vinegar)= mushy texture
do not over cook fish

DO NOT OVER COOK FISH!!

Opaque and Flakey

the 10 minute rule

THE 10-MINUTE RULE

Cook exactly 10 minutes for each inch at thickest point!

baking or broiling
Baking or Broiling
  • Broil 4 inches from the heating element.
  • Combine broiling with low temperature baking to prevent over cooking.
  • Monitor fish closely.
fun combinations
FUN COMBINATIONS
  • Add vegetables
  • Try different herbs and spices
  • Provide low fat sauces
    • Salsa
    • Black Bean or Corn Salsa
    • Garlic Low Fat Mayonnaise
poached
Poached
  • Fish is prepared in liquid

such as water, chicken

broth, or wine.

  • Takes little supervision.
grilled
Grilled
  • Best used for firm fish.
  • The grill should be hot before adding the fish.
  • Once fish is added, check fish often to not overcook.
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