Hooked on fish: delicious ways to add low-fat protein to your diet - Recipe

Better Nutrition, April, 2002 by Lisa Turner

Fish is the most widely consumed animal protein in the world -- probably because its the most available. Fish contains less fat and cholesterol than lean meat (and is easier digest), plus it's a good source of minerals. But the most compelling reason to eat fish is that it's loaded with omega-3 fatty acids that can:

* Decrease the risk of heart disease;

* Lower blood cholesterol levels and reduce blood pressure; and

* Ease the symptoms of rheumatoid arthritis.

In spite of the many health benefits of seafood, toxic chemicals and over-fishing of certain species have led some health and environmental specialists to advise scaling back on fish. The biggest issue is mercury, which has been connected to fetal damage and brain development problems in children. It also is thought to contribute to cardiovascular disease in adults.

In fact, the U.S. Food and Drug Administration has warned pregnant women to avoid certain types of seafood, including tuna, shark and swordfish. Other potentially hazardous substances in seafood include chemical pollutants like PCBs -- synthetic oils found in electrical transformers, cutting oils and carbon-less paper -- and dioxin, an industrial byproduct of paper bleaching and waster incineration.

Meanwhile, over-fishing has lead to a dwindling supply of certain species, including shrimp, sword-fish, grouper, orange roughy and scallops. But farmed fish aren't necessarily the answer either, as many fish farms use hormones and antibiotics to increase growth and prevent disease.

Fish farms may also release concentrated toxic wastes into adjoining clean water supplies, and if less-resilient farmed fish escape into open waters, they can spread disease and genetically weaken wild species.

You may be up to your gills in bad fish news by now. But before you cast out fish altogether, follow these tips for safer, more environmentally sound fish consumption:

** Focus on fish for which harvesting or farming practices are environmentally sound, including wild Alaska salmon, striped bass, bluefish and Pacific halibut. Visit www.environmentaldefense.org for a complete list of sustainable seafood.

** You don't have to eliminate farm-raised fish -- several species can be farmed in a safe, environmentally responsible manner. Mussels, trout, catfish, and clams are ideal choices.

** If you don't have a good local source of sustainably harvested seafood, you can buy it on the Internet. Ecofish (www.ecofish.com) sells fish raised through responsible harvesting practices and gives 25 percent of its pretax profits to ocean-conservation foundations. Pelican Packers (www.pelicanpackers.com) offers tuna caught on barbless hooks, so juveniles or other species caught by mistake can be thrown back.

** If you're concerned about mercury toxicity, try to avoid predatory fish like tuna, swordfish, shark and king mackerel. Eat a variety of fish to reduce the risk of overexposure to one toxin. And don't eat the skin, which is a main storage area for toxins.

** Pregnant women should avoid tuna steaks, swordfish, shark and king mackerel, and limit intake of canned tuna, mahi-mahi and cod to once a month.

Grilled Fish with Arugula and
White Bean Salad

SERVES 4    55 MINUTES OR LESS

4 6-ounce skinless fish
  steaks each about 1/2-inch thick
3 Tbs. fresh lemon juice
1 1/2 cups cooked or canned cannellini beans
1/2 cup chicken stock
2 garlic cloves, crushed
1 small red onion, halved and
  sliced thin
2 cups packed, coarsely chopped
  arugula leaves
1/2 cup coarsely chopped black olives

Rinse fish, and pat dry. Sprinkle fish steaks with 1 Tbs. lemon juice, and season with salt and pepper. Grill fish on lightly oiled rack set 6 inches over glowing coals, 5 to 7 minutes on each side or until cooked through.

While fish is grilling, mash 1/2 cup beans, and combine with chicken stock in medium pan. Stir in whole beans, garlic and onion, and warm through. Remove from heat, and stir in arugula, olives and remaining 2 Tbs. lemon juice. Season with salt and pepper.

Divide bean mixture among four plates. Top with fish. Serve immediately.

Spicy Seafood Stew

SERVES 4-6    55 MINUTES OR LESS

1/2 cup wine
1 generous pinch saffron threads
2 Tbs. olive oil
1 cup chopped onion
1 cup chopped green bell peppers
1 celery rib, sliced
8 garlic cloves, minced
1 cup chopped fresh tomatoes
2 cups fish stock
2 cans diced tomatoes in juice
1 Tbs. harissa paste, to taste
16 mussels, scrubbed, debearded
1 1/2 lbs. tilapia or other white fish, cut into
  1/2-inch pieces
1 lb. uncooked medium shrimp (Northern),
  peeled and deveined
2 Tbs. minced fresh parsley
Fresh parsley for garnish

In small saucepan, bring wine to simmer, and add saffron. Cover, remove from heat, and let stand for 15 minutes. In large pot, heat oil over medium heat. Add onion, peppers, celery and garlic. Saute 5 minutes. Add tomatoes, and saute 5 minutes more. Stir in fish stock, canned tomatoes, harissa and saffron/wine mixture, and simmer for 10 minutes. Add mussels. Cook until mussels open, about 7 minutes, discarding any that do not open. Add tilapia and shrimp, and simmer until both are opaque in center, about 5 minutes. Stir in minced parsley. Season with salt and pepper, and garnish with fresh parsley. Serve hot with sourdough bread.