Wednesday, April 21, 2010

Pick of the Week: Fish or fish oil

When it comes to fish, I could devote 52 weeks to the subject. But since I am exploring Everyday's Health 13 most powerful foods weekly in Pick, and have just one week, today I look at fish in general.

We eat fish at least three times a week. Because I am concerned about mercury levels, I avoid those with high levels -- shark, swordfish, king mackerel, tilefish and albacore tuna. (Chunk light tuna is okay.) Check out a list on the FDA's Web site:

I also avoid farm raised varieties, because of higher PCB levels. I also like the taste of wild-caught fish better, simply because they taste fresh, not fishy.

The reason Everyday Health picked fish is because it can cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes and arthritis. Fatty varieties also may help alleviate depression -- but those are usually the one with the higher mercury levels.

Thinking too much really does make you nuts.

Anyway, the American Heart Association recommends that adults eat at least two fish meals a week, especially wild salmon, herring and sardines, because they are the ones that have lots of omega 3s. If you dislike fish, fish oil supplements can be substituted, but it's important to look for reliable and trustworthy sources so you know it is pure.

And one more note about fish: We just joined Costco, and am amazed by the quality and freshness of the fish this warehouse sells. Really terrific. In fact, the recipe that follows is one Costco was using a few weeks ago, to tempt shoppers to buy haddock. Simple, very easy, and it works well with any white fish. Sorry -- no measurements. It's all done to your taste.

Firm white fish, such as haddock, sole or flounder
Garlic infused olive oil
Granulated garlic
Mrs. Dash's seasoning
  • Place fish in oven-proof dish.
  • Lightly drizzle with garlic-infused olive oil.
  • Sprinkle lightly with granulated garlic
  • Sprinkle lightly with Mrs. Dash's seasoning.
  • Allow fish to marinate in refrigerator 30 minutes, or at room temperature about 10 minutes.
  • Bake at 400 degrees for 10 minutes.
Told you it's easy.


  1. Val, I love fish. I am one of those people who actually likes all those fishy fish, like bluefish and mackerel. I think they've gotten a bad rap over the years and people won't even try them! But not only are they delicious, they aren't mercury-laden and most are cheap, probably because of low demand. I would urge you and everyone who follows your blog to try this "sort of recipe" (like yours, it doesn't have to be measured): place some bluefish filets on a baking sheet, sprinkle with a small amount of olive oil, lots of lemon juice and some salt and pepper cover with chopped tomatoes, chopped celery, onions if you like, and some bread crumbs. I also add some fresh chopped dill. Preheat the oven to 375 degrees and bake for about 20 minutes. This is really good, really healthy and really cheap. Goes great with a baked potato and sauteed spinach.

  2. You're in trouble now! I can never get out of there for less that $100! Their baby spinach is just beautiful (bigger leafed is really good as well) and CHEAP! Look for the ancient baby peppers, too. The mesclun greens are wonderful (and cheaper than B.J.'s). Hmm...what else...along with their fish, their beef is really really good. The sirloin tri-tips are the best! And the antipasto platters you can make from all their wonderful cheeses (Locatelli - yum!) and sausages!
    Just wait till you see the seafood roadshow they put on once a month! Whole fresh red snapper, fresh mussels, huge shrimp, sometimes wild salmon, gorgeous sea scallops, etc. It is NOT to be missed!
    Glad you took the plunge! But be careful! All those taste stations...I never bother to think about all the calories I'm consuming. I should!
    I'll be quiet now.

  3. I love fish, but really dont have it enough. For a snack, I am loving hulled sunflower seeds! In fact Im obsessed with them!!