Health Final: Fish

White fish

aka lean fish

• low fat content (<2%) ~ mild flavor

• light & flaky texture

Nutritional Profile:

• high quality, easily digestible protein

• low in fat and calories

• good source of iodine, selenium & B12

ex: cod & sea bass

Oily Fish

• high fat content (>5%) ~ healthy unsaturated fats

• richer and firmer flesh

• strong flavor

Nutritional Profile:

• excellent source of omega-3 fatty acids

• rich in vitamin D, A and B12

• higher caloric content

ex: salmon, sardines, anchovies

Shellfish

includes crustaceans & mollusks

• generally low fat content

• distinct marine flavor

Nutritional profile:

• high in protein

• rich in minerals (zinc, copper, iron, calcium)

• high in cholesterol & omega-3

Crustaceans: shrimp, lobster, crab

Mollusks: mussels, clams, oysters

Potential risks in consuming fish:

→ heavy metals

→ microplastics

→ environmental impact of fishing

Why does fish spoil quickly?

→ high water activity

→ high PUFA ~ oxidizes quickly

→ enzymes active even at low temp

→ ideal substrates for microbes

Mercury

high in predatory fish: bigeye tuna, shark, mackerel, swordfish

pregnant women and children should avoid

Microplastics

found in 99% of surveyed seafood

can carry endocrine disruptors

health recommendations

2-3 servings/week

to choose: salmon, sardines, shrimp, cod

to avoid: swordfish, bigeye tuna

Preservation methods

→ freezing

→ salting is only good for oily species (anchovies)

→ smoking is great for flavoring oily fish