Not only is seafood, which includes fish and
shellfish, an excellent source of protein, it also contributes
healthy fats, Vitamin D, Vitamin B12, iron, selenium, and iodine to
the diet while providing very little to no saturated fat.1 The
2015-2020 dietary guidelines recommend eating 2 servings (or 8 oz.)
of seafood per week.2 Despite the recommendation, only about 1/3 of
Americans eat seafood once a week, and 50% of Americans report
eating fish occasionally, or not at all.
Did you know that the preparation of fish could possibly affect its
nutrition content, including the presence of omega 3 fatty acids?
These cardio-protective fats have been studied for
their ability to lower cardiovascular disease risk.
1. Studies show that omega-3’s could protect from
disturbances in cardiac rhythm, lower blood pressure, and lower
2. Although more research needs to be conducted, some
evidence has shown that the way you cook your fish could decrease
the amount of natural heart-healthy fats found in fish.
High heat methods of cooking, like deep frying, not
only add to the unhealthy fat content, but may result in the
destruction of healthy fats, like omega 3’s.
3. Although restaurants and fish fry’s provide easy
options to help you stick to your meatless Friday’s, try cooking
fish at home a couple of times throughout this season of Lent!
Cooking techniques such as broiling, steaming,
poaching, baking, stir-frying, and sautéing are recommended to limit
adding additional fat to foods and possibly better preserve omega-3
[to top of second
4. To avoid food borne illness when cooking fish, insert a
thermometer in the thickest part of the fillet to ensure the internal
temperature has reached 145°F.
Pan Roasted Sweet Glazed Salmon with Green Beans
4 salmon fillets
1 Tablespoon of margarine
2 Tablespoons of honey
2 Tablespoons of reduced-sodium soy sauce
2 Tablespoons of Dijon mustard
1 Tablespoon of olive oil
½ teaspoon pepper
1/8 teaspoon of salt
1 pound fresh green beans, trimmed
Preheat oven to 425°F. Wash hands with soap and water. Place fillets in baking
pan coated with cooking spray. Wash hands with soap and water. In a microwavable
safe bowl, melt margarine; stir in honey, soy sauce, mustard, oil, pepper, and
salt. Brush half of the mixture over the salmon. Place green beans in a large
bowl. Drizzle with remaining sauce mixture and toss to coat. Arrange green beans
around fillets. Roast until thermometer of salmon reads at least 145°F and green
beans are crisp and tender (14-16 minutes).
Yield: 4 servings
Nutrition Facts (per serving): 200 calories, 10 grams fat, 470 milligrams
sodium, 18 grams carbohydrate, 3 grams fiber, 11 grams protein
[Illinois State University graduate
student and dietetic intern, Alyssa Laing]