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EAT SMALLER, OILY FISHES FOR THE BEST HEALTH BENEFITS

Here are the fish you should, and shouldn't, eat more of

Date published: 1/18/2009

Oily fish such as salmon, tuna, herring, mackerel and sardines have more omega-3s than white-fleshed fish such as flounder. So try to get more of those oily fish into your diet.

Think about fish soup, as well. A few industry-funded Japanese studies of dried bonito fish broth have found it may improve mood and energy levels.

If you're worried about contamination, bigger fish, those higher on the food chain, are likely to have more contaminants. Stick to smaller species.

The federal health advisories recommend that pregnant women avoid big fish such as shark, tilefish, king mackerel and swordfish, all of which can be high in mercury.

Also, check with your local health department to see if there are any advisories on fish caught in local lakes and rivers. Online, visit epa.gov/waterscience/fish/states .htm.

Tuna--one of the oily fish that it's good to eat--is probably the most popular fish in America. Most folks know how to make tuna salad with a bit of canned tuna and mayo. Or you can try a tangy Peruvian variation: Chop half an onion and marinate it in the juice of one or two limes in the refrigerator for 30 minutes or more. Add to a can of drained tuna. This tastes great served cold with a green salad and fresh bread.

Other fish besides tuna can be quick and easy to prepare as well. Most fillets of fresh fish can be broiled at 500 degrees for 15 minutes, and seasoned with a bit of paprika and lemon juice.

Canned salmon is another easy choice that is high in omega-3s. Most canned salmon sold in this country is wild Alaskan salmon. You can prepare a salmon salad similar to tuna salad.

Or, you can use it to make a sort of meatloaf. Try the recipe below, a variation on a recipe from my grandmother Lorraine Weber.

-Jennifer Motl

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Date published: 1/18/2009