11 Best Types of Fish to Eat

Fish is a healthy, high-protein food that has a rightful place in a well-balanced diet. Fish is especially important for its omega-3 fatty acids, which are essential “good” fats that humans don’t produce on their own.

Research has demonstrated that omega-3 fatty acids play an essential role in brain and heart health. Specifically, they have been shown to decrease inflammation, reduce the risk of heart disease, and be beneficial for pre- and post-natal development. The American Heart Association recommends eating fish, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s, at least two times a week.

There are minor risks associated with eating fish, however, because of potential contaminants from waste, like mercury and polychlorinated biphenyls (PCBs). Children and pregnant women should be especially cognizant of these risks. The United States Food and Drug Association says these groups should avoid eating fish with the highest level of mercury contamination — shark, swordfish, king mackerel, and tilefish.

The organization also recommends that pregnant women eat 8 to 12 ounces per week of a variety of fish and shellfish that are lower in mercury (canned light tuna, salmon, pollock, catfish). Children should eat two to three servings a week in the appropriate portions.

For everyone else, the benefits of fish consumption outweigh the risks. Try these 11 types of fish that are not only nutritious, but tasty.

ALASKAN SALMON

1. Alaskan salmon

There’s a debate about whether wild salmon or farmed salmon is the better option. Farmed salmon is significantly cheaper, but it contains fewer vitamins and minerals, and more saturated fat and calories per serving. Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety.

Try this grilled salmon recipe with a sweet-tangy glaze from Chowhound for an entrée that’s easy to prepare.

COD

2. Cod

This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion has 1 gram of fat, 15 to 20 grams of protein, and clocks in at less than 90 calories.

Try a piccata on top of cod for a nice complement, like this recipe from Paleo Grubs.

HERRING

3. Herring

A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation.

Jamie Oliver’s Mediterranean-style herring linguine uses the fresh version in this recipe.

MAHI MAHI

4. Mahi mahi

A tropical, firm fish, mahi mahi can hold up to almost any preparation. According to the United States Department of Agriculture, this fish has less than 1 gram of fat but 20 grams of protein per 3.5-ounce serving.

The blackened mahi mahi tacos with a chipotle mayo in this recipe make for a great dinner.

MACKEREL

5. Mackerel

As opposed to leaner white fish, this type of oily fish is rich in healthy fats. Specifically, it has been shown to lower blood pressure and reduce buildup in the arteries.

Try this slew of recipes from Delishably for meal ideas.

PERCH

6. Perch

Another white fish, perch has a medium texture and can come from the ocean or fresh water.

With a mild taste, a flavorful panko breading pairs well with it, like in this recipe.

RAINBOW TROUT

7. Rainbow trout

Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to the Monterey Bay Aquarium seafood watch, it’s one of the best types of fish you can eat in terms of environmental impact.

Try baking in foil with some lemon and dill in this recipe.

SARDINES

8. Sardines

Also an oily fish, sardines are rich in many vitamins. The canned version is easy to find, and actually more nutritious because you’re consuming the entire fish, including bones and skin. Try topping a salad with a can for a nice addition.

STRIPED BASS

9. Striped bass

In either the farmed or wild varieties, striped bass is another sustainable fish, according to the Monterey Bay Aquarium seafood watch. It has a firm yet flaky texture and is full of flavor.

Try this Pioneer Woman’s bronzed sea bass with lemon shallot butter.

TILAPIA

10. Tilapia

Tilapia is a mild white fish with great nutritional stats. It’s among the lowest-fat fish available, clocking in at 2 grams of fat and a whopping 26 grams of protein for a 3.5-ounch serving.

Try this roasted red chili tilapia for a twist on Thai curry.

TUNA

11. Tuna

Whether fresh or canned, tuna is a favorite option. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.

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https://www.healthline.com/health/food-nutrition/11-best-fish-to-eat#tilapia11

Tingmomo Is a Tibetan Treat You Should Know. Here’s How to Make It

What comes to mind when you think of Tibetan cuisine? It probably depends on which part of the world you live in. If you’re in North America, it may be the famous Tibetan butter tea, or bhocha, as it is known to Tibetans, which inspired the once-viral bulletproof coffee trend. But if you live in the Himalayan region of India, Bhutan, or Nepal, home to some of the largest Tibetan exile settlements of the past seven decades, you will likely know of momo, Tibetan dumplings that have become widely adopted in these Himalayan countries. Tingmomo is another Tibetan treat you should know. A steamed bun with a soft, fluffy texture, its name, some say, is a contraction of tingba, the Tibetan word for “cloud,” and momo, the Tibetan word for “dumpling.” The buns, called tingmo for short, are typically paired with phing sha, a savory stir-fry of glass noodles with mokru (wood ear mushrooms) and chunks of meat; or with shapta, thinly sliced meat stir-fried with velvety gravy that you sop up with p

16 Best Benefits Of Corn (Bhutta) For Skin, Hair And Health

Corn, also known as maize or our good old ( Bhutta/Makkai/Challi ) in Hindi, ‘ Mokka Jonnalu ‘ in Telugu, ‘ Makkacholam ‘ in Tamil, ‘ Cholam ‘ in Malayalam, ‘ Musukina Jol a’ in Kannada, ‘ Makkai ‘ in Gujarati, ‘ Makai ‘ in Marathi and Punjabi and ‘ Butta ‘ in Bengali. Corn is a large grain plant which is said to have originated in Mexico and Central America. Though viewed as a vegetable, it is actually a food grain. The leafy stalk of the plant produces ears, which contain the grains known as kernels. For every kernel on the cob, there is a strand of silk. The white and yellow kernels are most popular, but today, corn is available in red, brown, blue and purple also. The white and yellow hybrids are known as butter and sugar corn which contain both kinds of kernels. This cereal is known for its pleasant taste and its versatility. Baby corn is available in cans or jars in the supermarkets and is used in Asian cooking. This grain is generally available in summer and can be

Gluten Free Flourless Chocolate Cake

Ingredients CAKE 170g semisweet or bittersweet chocolate chips 113g unsalted butter 149g granulated sugar 1/4 teaspoon salt 1 to 2 teaspoons espresso powder, optional 1 teaspoon vanilla extract, optional 3 large eggs 43g unsweetened cocoa powder, Dutch-process preferred GLAZE 170g semisweet or bittersweet chocolate chips 113g heavy cream Instructions Preheat the oven to 375°F. Lightly grease an 8" round cake pan; cut a piece of parchment to fit, grease it, and lay it in the bottom of the pan. See "tips," below. To make the cake: Put the chocolate and butter in a microwave-safe bowl, and heat until the butter is melted and the chips are soft. Stir until the chips melt, reheating briefly if necessary. You can also do this over a burner set at very low heat. Transfer the melted chocolate/butter to a mixing bowl. Stir in the sugar, salt, espresso powder, and vanilla. Espresso enhances chocolate's flavor much as vanilla does; u

Ribbon Salad with Orange Vinaigrette Recipe

Zucchini, cucumbers and carrots are peeled into “ribbons” for this citrusy salad. We like to serve it for parties and special occasions. —Nancy Heishman, Las Vegas, Nevada Ingredients 1 medium zucchini 1 medium cucumber 1 medium carrot 3 medium oranges 3 cups fresh baby spinach 4 green onions, finely chopped 1/2 cup chopped walnuts 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 cup golden raisins, optional Vinaigrette 1/4 cup olive oil 4 teaspoons white wine vinegar 1 tablespoon finely chopped green onion 2 teaspoons honey 1/4 teaspoon salt 1/4 teaspoon pepper Directions 1. Using a vegetable peeler, shave zucchini, cucumber and carrot lengthwise into very thin strips. 2. Finely grate enough zest from oranges to measure 2 tablespoons. Cut 1 orange crosswise in half; squeeze juice from orange to measure 1/2 cup. Reserve zest and juice for vinaigrette. Cut a thin slice from the top and bottom of remaining oranges; stand oranges upright on a cutting board. With a knife, cut off peel and outer

Wheat and Dairy Free Spiced Cake Doughnuts Recipe

Cake doughnuts can be a healthy way to have an American breakfast favourite that is bak ed not fried. This is a spiced cake version without wheat or nuts using an All-Purpose GF commercially produced flour by King Arthur. Drizzle a bit of glaze if you like or spread with your favourite frosting. We say - “go naked”. 2 cups/244g King Arthur GF Flour 3/4 cup/144g granulated sugar 2 teaspoons/10ml baking powder 1 teaspoon xanthan gum (you can leave this out but the consistency will be drier) 1/2 teaspoon/2ml ground nutmeg 1/4 teaspoon/1ml cinnamon 1/4 teaspoon/1ml allspice 1 teaspoon/5ml salt 3/4 cup/185ml almond milk (sub dairy, soy or your preferred) 2 eggs beaten 2 teaspoons/10ml pure vanilla extract 3 tablespoons/45ml oil Pre-heat oven to 325F/162C/Gas 3 Lightly grease your doughnut pan. Whisk the flour, sugar, baking powder, xanthan gum, nutmeg, cinnamon, allspice and salt together in a mixing bowl. In a separate bowl whisk the milk, egg, vanilla and

Make your coffee taste better...

Before brewing: Add stuff! A pinch of salt will take some of the bitterness out of your coffee and make it taste a bit more smo oth, but only add a bit. You can add other stuff too. We often add a few pinches of ground cinnamon and a dash of vanilla extract to the grounds before brewing to improve taste. Experiment with it. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach www.yadachef.com

Stuffed Cabbage Leaves Recipe

Here is a re-do of my Polish Babci’s Galumpki. These can be done with or without meat, so they can be pareve. These are also rice free, so they can be eaten by both Sephardic and Ashkenazi sects, and goodness knows there are PLENTY of potatoes around during Pesach. Serves 4-6 Meat 1 medium head cabbage, cored 1 small onion, diced 1 pound/450 ground turkey 3 cups/450g shredded raw potato ½ teaspoon/2ml salt ¼ teaspoon/1ml black pepper 1 teaspoon/5ml dried dill 28 ounce/794g tomato puree or sauce (if you have leftover spaghetti sauce use that) Preheat oven to 350F/176C/GasMark 4 Using a sharp knife cut the core out of the cabbage bottom. Heat a large stock pot with salted water to a simmer. Place the cabbage in the water. Cover and cook 2-3 minutes until you can pull off individual leaves. You should end up with 15-20 leaves that are big enough to use. Chop remaining cabbage. Place on a plate or kitchen towel to drain. Mix the onion, turkey, potatoes, sa

Allergy Free Chicken Cordon Bleu Casserole Recipe

This has all of the flavours with a lot less fuss. A client needed a quick and “elegant” casserole for a potluck dinner and loved the classic version of this. They were the “star” of the evening. Serves 6-8 4 cups/1 liter poached chicken, cut into 1/4 inch/6mm pieces 3 cups/675 turkey ham, cut into 1/4 inch/6mm pieces 1 1/4 cup/280g dairy free shredded Swiss or Provolone cheese 1 cup/225ml chopped onion 1/4 cup + 2 teaspoon/70ml butter substitute or olive oil 3 tablespoons/45ml potato or corn starch 2 cups/500ml rice, soy or almond milk 11/4 teaspoon/6ml dry dill 1/8 teaspoon/.5ml dry mustard 1/8 teaspoon/.5ml ground nutmeg 1/8 teaspoon/.5ml ground mace 1 cup/225ml crisped rice crumbs 1 teaspoon/5ml dried Italian Spices 1 teaspoon/5ml paprika 1 teaspoon/5ml chile powder Preheat oven to 350F/176C/GasMark4 In a large bowl, combine chicken, ham and 1 cup/225g of shredded cheese. In a saucepan, sauté onion in 1/4 cup/60ml of butter substitu

A Salad That Goes With the Grain

When you hear the word “salad,” a bowl of dressed lettuce or other greens may come to mind. On the other hand, chicken salad, tuna salad and potato salad don’t necessarily imply anything green and leafy. And a juicy tomato salad is usually mostly tomatoes, with garlic and herbs added. There’s really no salad I dislike, but lately it’s grain salads I desire. Give me quinoa, wheat berries, millet, buckwheat, brown rice or white: All are good candidates for salads. But on these cusp of summer days, one made with farro is what I’ve been craving for lunch or supper. Gaining in popularity in the United States, farro, an ancient wheatlike grain, has long been prevalent in Italy and the Mediterranean. The word farro can be used to describe three varieties of ancient wheat — spelt (Triticum spelta), einkorn (Triticum monococcum) and emmer (Triticum dicoccum). Use whichever kind you find. Long a harder-to-find grain, it’s now found in supermarkets, health-food stores, Italian groc

’Tis The Season To Barbecue

Hamburgers, hotdogs, and sausages are the most common. They are served with the ubiquitous “macaroni or potato salad”, and sometimes baked beans. There are so many options for the grill from chicken on the bone to steaks. Living next to the water we in South Florida do a lot of seafood also. How do vary your menu? When choosing a fish for the grill you want to pick a firm fleshed fish like tuna, mahi mahi, whole snapper (fillets tend to fall apart) or swordfish. Vegetables are transformed to a new level on the grill. Even your dessert can be grilled. The fruit’s natural sugars caramelise to enhance the flavours. Below you will find an entire meal from entree to dessert. We have chosen tuna (blackfin) as it is one that prefers our warm coastal waters, but can be replaced with cobia or mahi or one of the other above mentioned fish. The crowning glory are the glazed bananas. Substitute turkey or vegan versions of the bacon if that is your liking. Citrus Marinat

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