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> Food News, Fish & Omega-3 Fatty Acids
post Oct 29 2003, 01:37 PM
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How To Get More Fish In Your Diet All Miavita Features

How To Buy and Prepare Seafood

* Trust your nose. Fresh fish smells good, like sea air. Walk away from a strong fishy smell or an off odor.

* Fish fillets and steaks should look moist, with no gaps between the segments.

* Be flexible. If a recipe calls for a particular fish and you can't find it at the market, ask the fish seller to name a good substitute.

* Scrub mussels and clams with a stiff-bristled brush under running water. Discard any that don't close when tapped. Place the shellfish in a basin of cold water, sprinkle a little flour or cornmeal, and let soak for 30 minutes. This will purge them of sand and grit.

How To Find Seafood Rich In Omega-3 Fatty Acids

Any fish or shellfish is rich in protein and low in saturated fat. But choose some fattier fish to get more omega-3 fatty acids, which are good for your heart. Remember that even the fattiest fish has less total fat than the leanest red meat. Notice how tuna varies: When choosing canned tuna, look for canned albacore, or any water-packed tuna that contains 3 to 5 grams of fat.

This data is for 3 ounces of cooked seafood, a small serving. A good rule of thumb is to get about one gram of omega-3 fatty acids per serving. Six ounces of scallops will get you there, as will about 1 1/2 oz. of Atlantic salmon.

Seafood Type Grams of Omega-3 Fatty Acids
Lobster, Northern 0.1
Cod, Atlantic 0.2
Haddock 0.2
Flatfish (flounder, sole) 0.2
Tuna, yellowfin 0.2
Snapper 0.3
Crab, blue 0.3
Shrimp, mixed species 0.3
Halibut 0.4
Pollock, Alaska (walleye) 0.4
Scallops, mixed species 0.5
Bass, freshwater 0.6
Tuna, white, canned in water 0.7
Swordfish 0.7
Mussel, blue 0.7
Bass, striped 0.8
Trout, rainbow, farmed 1.0
Herring, Atlantic, pickled 1.0
Bluefish 1.2
Tuna, Bluefin 1.3
Herring 1.4
Mackerel 1.4
Salmon, pink, canned 1.7
Salmon, Atlantic 1.8
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post Oct 29 2003, 09:50 PM
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I also hear that the omega 3, 6, 9 can also boost your metabolism. Any confirmation of this?
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