Fish contain omega-3 fatty acids, which can lower blood pressure, reduce the risk of heart attack, and for pregnant women, aid in newborn development.
Pregnant women should limit tuna fish to 6 ounces per week, and NOT eat swordfish, shark, king mackerel or tilefish.
What to Look for When Buying FishHere are some things to keep in mind when purchasing fish from the grocery store.
- The eyes should be bright, clear and protruding. Avoid fish eyes that are dull, hazy or sunken.
- The skin should be moist and shiny.
- The gills should be either red or pink.
- The flesh should be firm and elastic to the touch.
- The odor should be fresh and mild (not fishy or sour).
Fillets or Steaks
- The flesh should be moist and free from any discoloration.
- The skin should be shiny and resilient.
- The odor should be fresh and mild. Avoid fish that have a fishy or sour smell.
- The package should have its original shape and the wrapper should be intact.
- The skin and flesh should not have ice crystals, visible blood or discoloration.
Expiration DateFish should be eaten within 1 to 2 days. Lean fish can be eaten within 6 to 8 months of being frozen, fatty fish within 3 months.
Healthy Recipes for LentTo help you get the most out of Lent, we’ve created a Pinterest board full of healthy fish recipes approved by Deborah Richter, a registered dietitian at Sisters of Charity Hospital, St. Joseph Campus in Cheektowaga. Check out the recipes below.
|Lemony Fish and Cucumbers||Pistachio-Crusted Fish Fillets |
|Vegetable Fish Dinner||Baked Fish Fillets|
|Citrus Fish||Fish with Fennel|
|Grilled Spiced Fish||Herbed Tomato Fish Bake |
|Asparagus Fish Bundles ||Island Spiced Salmon |