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GET HOOKED ON FISH

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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GET HOOKED ON FISH

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  1. GET HOOKED ON FISH

  2. FISH GOODNESS

  3. Vitamin D HighQuality Protein Omega 3 Fats Low in Saturated Fats Selenium High in Polyunsaturated Fats Taurine Magnesium

  4. Comparison

  5. Comparison

  6. AMERICAN HEART ASSOCIATION RECOMMENDATIONS • 0.5 to 1.8 grams per day of EPA + DHA • 1.5-3 grams of Alpha-Linolenic Acid

  7. 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).

  8. Mortality Rates for Heart Diseaserates per 100,000 Source: National Center for Health Statistics, 2003)

  9. Mortality Rates for Stroke rates per 100,000 Source: National Center for Health Statistics, 2003)

  10. 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

  11. Institute of Medicine of the National Academies’ Recommendations for Fish Consumption General Population: Consume a variety of fish more than 2 times a week.

  12. 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.

  13. FISH WITH THE HIGHEST MERCURY CONTENT • Shark • Swordfish • King Mackerel • Golden Bass • Limit Albacore [white] Tuna Food and Drug Administration

  14. “Overall, the health benefits of eating fish greatly outweigh risks”.JAMA Oct 18, 2006

  15. THE FISH EXPERIENCE • Thickness • Texture • Fat Content • Flavor

  16. THICKNESS

  17. FISH PERSONALITIES

  18. 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.

  19. 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

  20. Purchasing Fish • FRESH FISH: • Purchase In Season • Clear Eyes • Bright Red Gills • Shiny Skin and Tight Scales • Cook Within 24 Hours

  21. FLASH FROZEN FISHThe fresher fish? • Check the “sell by” date • Frozen solid • Free of ice crystals and freezer burn • Mild in odor

  22. Seafood Buying Guide

  23. 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.

  24. Storing Frozen Fish • Use within “sale date”. • Recommended storage life is three months. • Defrost overnight in the refrigerator.

  25. Preparing Fish

  26. Fat • Butter • Oil (olive oil, canola oil, vegetable oil) • Margarine • Mayonnaise • Nuts • Salad Dressing

  27. 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

  28. Conversion 1 tbsp = 3 tsp 4 tbsp = ¼ cup 8 tbsp = ½ cup

  29. ADDING FAT TO FISH

  30. Comparison

  31. 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.

  32. 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

  33. DO NOT OVER COOK FISH!! Opaque and Flakey

  34. THE 10-MINUTE RULE Cook exactly 10 minutes for each inch at thickest point!

  35. Baking or Broiling • Broil 4 inches from the heating element. • Combine broiling with low temperature baking to prevent over cooking. • Monitor fish closely.

  36. FUN COMBINATIONS • Add vegetables • Try different herbs and spices • Provide low fat sauces • Salsa • Black Bean or Corn Salsa • Garlic Low Fat Mayonnaise

  37. Poached • Fish is prepared in liquid such as water, chicken broth, or wine. • Takes little supervision.

  38. 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.

  39. BE CREATIVE!!TRY SOMETHING NEW.

  40. GET HOOKED,EAT FISH!!

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