Gone fishin' - Extra Nutrition - Brief Article

Muscle & Fitness/Hers, Jan-Feb, 2003

"Canned fish" usually means tuna, but many other canned varieties -- salmon, sardines, herring, clams, shrimp, mackerel, oysters and crabmeat -- are convenient ways to add heart-healthy fish to your diet. Here's what you should know before casting your line at the grocery store, advises the UC Berkeley Wellness Letter:

* OMEGA-3 FATTY ACIDS: These polyunsaturated fats may help lower the risk of heart disease. Canned salmon, sardines and herring contain more omega-3s than canned tuna. Avoid those containing lots of vegetable oil if you don't want extra calories.

* CHOLESTEROL: Most canned fish contain 20-50 mg in 3 ounces, which is less than meat and poultry. Sardines are an exception, with 100 mg or more in 3 ounces of some years, and shrimp usually have about 150 mg in 3 ounces, but they're still healthful choices.

* CALCIUM: If you're trying to consume more, eat the bones in canned sardines, salmon and mackerel (the bones are softened during processing). A 3-ounce serving generally supplies nearly as much calcium as a glass of milk.

* SALT: Canned fish usually contains up to 10 times as much sodium as fresh fish. If you're trying to cut down on sodium, choose "low-salt" or "no added salt" varieties. Draining and rinsing the fish in a strainer removes a fair amount of salt: draining the oil removes less.

Feeling crabby? Try this recipe from professional chef Devin Alexander: Preheat broiler and spray a small baking pan with nonstick cooking spray. In a medium bowl, mix 6 ounces canned white crabmeat, drained: 1 egg white; 3 tablespoons minced yellow or white onion; 2 table spoons minced green bell pepper; 1 1/2 tablespoons reduced-fat mayonnaise; 1/2 teaspoon Creole seasoning; and 1/4 cup whole-wheat bread crumbs. Stir well, divide mixture and shape into two cakes. Broil until tops are lightly browned and cakes are warm throughout, about 3-5 minutes. Makes one serving. Per serving: 177 calories, 20 g protein, 14 g carbohydrate, 3 g fat, 1 g fiber.