in the kitchen

DIVE INTO FISH

Registered dietitian demystifies cooking seafood at home. | BY LEIGHA MESSNER

As native-born Floridians go, I cular and brain health and enhanced neuroam an anomaly. I did not like logical development in infants and children. seafood until I was 25 years Emerging evidence even links lower risk old. I dramatically suffered of depression with fish consumption. For through family dinners and vegetarian or vegan diets, some plant-based college sushi nights with friends, and even options have caught up with improving nupretended to like oysters on my first date tritional content of seafood substitutions by with my now husband — thank goodness adding blends of omega-3 fatty acids. for horseradish! I have since come to love While it is recommended that adults most seafood just as much as I appreciate the consume two servings of seafood a week by waters they call home. the 2015-2020 Dietary Guidelines for AmeriBeing high in essential vitamins, cans, seafood consumption leads to increased minerals, protein and omega-3 fatrisk of exposure to mercury. You are probty acids, a diet high in seafood ably aware by now of the health concerns has been linked to reduced linked to mercury contamination. Mercury, risks of chronic disease, found naturally in soil and as a byproduct improved cardiovasof pollution, is converted by bacteria to the

Find a recipe for Healthy Fish Sticks on page 20 .

organic compound found in nearly all fish and shellfish, methylmercury. The amount differs in the quantity and type of seafood eaten with high levels typically seen in predatory and/or long-living species.

Evidence shows the benefits of consuming lowmercury fish outweigh the risks of mercury toxicity. Important rules of thumb are to follow the recommended weekly servings of low-mercury fish and, for young children and women who are pregnant or breastfeeding, to avoid seafood known to have higher levels of mercury.

The U.S. Environmental Protection Agency categorizes fish into three tiers, making it easier to choose which type of fish and how much to eat based on mercury levels. A serving size is 4 ounces for adults, and for children 1 ounce at age 2, increasing in size to 4 ounces by age 11, according to the American Academy of Pediatrics. The EPA also suggests checking local advisories for fresh caught fish prior to consumption.

Be sure to speak with a physician about any additional concerns.

HOW TO COOK FISH

Cooking seafood can be a challenge, which is why nearly two-thirds is consumed outside the home. Whether you’re a novice or expert when it comes to incorporating seafood into your diet, abundance in options coupled with variety of cooking methods make it easy to experiment with different tastes and textures. If you’re unsure how to prepare fish or are looking for new ways to prep old favorites, here are some tips to get you hooked.

BUYING SEAFOOD

Fresh seafood should have a mild scent. Avoid anything with a strong fishy odor. Frozen fish should also meet the fresh-smell test.

Whole fish should have bright eyes and red or pink gills.

It is a common misconception that frozen means lower nutritional quality. Most fish are flash frozen upon being caught at sea. The “fresh” fish at many markets is often previously frozen and thawed. Talk with your local seafood counter regarding additional questions.

The Monterey Bay Aquarium Seafood Watch program is also an excellent source to BEST CHOICES EAT 2 TO 3 SERVINGS A WEEK

• Anchovy • Atlantic croaker • Atlantic mackerel • Black sea bass • Butterfish • Catfish • Clam • Cod • Crab • Crawfish • Flounder • Haddock • Hake • Herring • Lobster, American and spiny • Mullet • Oyster • Pacific chub mackerel • Perch, freshwater and ocean • Pickerel • Plaice • Pollock • Salmon • Sardine • Scallop • Shad • Shrimp • Skate • Smelt • Sole • Squid • Tilapia • Trout, freshwater • Tuna, canned light (includes skipjack) • Whitefish • Whiting

GOOD CHOICES EAT 1 SERVING A WEEK • Bluefish • Rockfish • Buffalofish • Sablefish • Carp • Sheepshead • Chilean • Snapper sea bass/ • Spanish Patagonian mackerel toothfish • Striped • Grouper bass (ocean) • Halibut • Tilefish • Mahi mahi/ (Atlantic dolphinfish Ocean) • Monkfish • Tuna, albacore/ white tuna, canned and fresh/frozen • Tuna, yellowfin • Weakfish/ seatrout • White croaker/ Pacific croaker

CHOICES TO AVOID HIGHEST MERCURY LEVELS • King roughy Mexico) mackerel • Shark • Tuna, • Marlin • Tilefish bigeye • Orange (Gulf of

Leigha Messner is a registered dietitian nutritionist who is a clinical dietitian at Lee Health.

help make smart and sustainable choices for healthy oceans.

Seafood spoils quickly. It is usually best to consume within two days. Generally with oilier fish, the sooner it is consumed the better, like salmon or sardines.

Keeping the fish on ice, COOKING SEAFOOD

Over cooking is a common mistake and can result in undesirable texture and dryness. To start, it’s important to have equal thickness throughout the fillet. If one side is smaller than the other, simply tuck the smaller end under to increase consistency in size.

If keeping the skin on, be sure to start skin-side down using a high-heat pan. Press down on the fillet so that all the skin is touching the cooking surface. TASTE AND TEXTURE

Taste and texture can be polarizing factors when it comes to palate preference. Starting out with a mild, thin, white fish is an excellent way to incorporate seafood into your meals.

Add favorite flavors you already know and love. Try out a mango salsa, garlicky pesto, or scale it back with just a salt and pepper shake. wrapped in a Ziplock bag or other container will help to slow spoiling in the refrigerator.

If you do not plan to consume within a couple of days of purchase, freeze it and consume within two weeks, being sure to thaw in the fridge and not at

PREPARING SEAFOOD

Fish have tiny pin bones desired crispy outer layer. When found along the thickest part grilling, brush a light layer of oil of the fillet that require special on both sides of the fillet (some utensils to remove safely. To chefs use mayo) to prevent it save time and frustration, ask from sticking to the grate. for them to be removed. Most fishmongers do this for free at time of purchase. It is important to note that the acidic nature of a marinade can cook fish, thus limit

Preparation methods marinating to 20 minutes or can vary. If pan-searing or so for a flakier fish and one to frying, make sure to pat fish two hours for thicker steak-like completely dry to achieve the fillets.

room temperature. You will know the fillet is ready to flip once it releases itself from the skillet.

It may be worth investing in a fish spatula to ensure skin stays intact and fish does not flake apart when flipping.

The trick with baking is to allow 10 minutes per inch of thickness in a 400 F oven. Internal temperature should reach 145 F. Fish should be

opaque and flaky.

To transform texture, consider crusting with finely chopped nuts, bread crumbs or Parmesan cheese.

Using a cedar plank for grilling fish, popular with salmon, affords a nice transfer of smoky, earthy flavors to an otherwise “fishier” fish.

Explore dipping sauces.

HEALTHY FISH STICKS

Dive into this healthier kid-friendly version of the classic fish sticks. The recipe is versatile enough to make with various fish as well as different flavor and texture enhancers.

GETTY IMAGES

INGREDIENTS

• 1/ 3 cup all-purpose flour • 2 large eggs • 1 cup of whole-wheat or gluten-free Panko bread crumbs • 2 tablespoons garlic powder •1/ 3 cup grated Parmesan cheese • 1 pound white, flaky fish, such as cod, tilapia, mahimahi • Cooking spray • 1/ 8 teaspoon black pepper •¼ teaspoon kosher salt

DIRECTIONS

1. Preheat oven to 450 F. Spray baking sheet with oil. 2. Whisk eggs in small bowl. Combine flour with salt and pepper in separate bowl. In a third bowl toss bread crumbs with cheese and garlic powder. 3. Cut fillets into strips 1 inch wide by 2 inches long. 4. Pat fish dry with paper towel. Dip first into flour mixture, coating both sides. Second dip in eggs, then crumbs mixture, patting to help coating adhere to surface. Place on prepared baking sheet. 5. Spritz top of fish with oil and bake about 12 minutes or until the crumbs are golden and fish is cooked through to internal temperature of 145 F.