Tag Archives: Seafood

Not all fish are created equal

The American Heart Association recommends to consume at least two servings (~8oz) of fish per week for heart health. You are studying the restaurant menu at length, couldn’t decide between the Tilapia or Sea Bass? Use the following nutrition tips to cut through the confusion and enjoy your seafood meal. If you would like to expand your ethnic culinary repertoire, check out my recipe for Chinese-Style Steamed Strip bass

Nutrition Tips:

  1. Choose a variety of fatty fish and focus on wild-caught species (ex. Pacific sockeye salmon) instead of farm-raised species if possible.
  2. Choose steamed/baked seafood over fried/smoked seafood.
  3. Choose seafood with a high omega-3 FA to omega-6 FA ratio, such as Pollock, Sea Bass, Cod, Caviar (roe), and King Crab.
  4. Limit seafood with a high omega-6 FA to omega-3 FA ratio, such as Tilapia and Catfish.

Omega-6 fatty acids to Omega-3 fatty acids ratio?

Increasing omega-3s through fish or shellfish intake is preferable. The most beneficial omega-3s are EPA and DHA. Read more about the anti-inflammatory benefits of EPA and DHA on my Instagram post here The box of dreams .

Unlike omega-3s, consuming too much omega-6s can lead to inflammation, which increase risk of rheumatoid arthritis, blood clots, cancer, and Inflammatory bowel disease (IBD). It’s essential to maintain proper ratio of omega-6 to omega-3 in our diet.  Studies found that a ratio of omega-6 fatty acids to omega-3 of 4:1 to 1:1 is considered healthy. Unfortunately, most of us are consuming a ration of >20:1 in modern diet.

Omega-6 fatty acids are loaded in vegetable oil  (sunflower, safflower, corn, grape seed), peanut oil, salad dressing,  margarine, fried food, and chips.

Not all fish are created equal. Farm-raised tilapia and catfish has a high ration of omega-6 to omega-3 (11:1) compared to the Wild-caught trout and salmon (1:1). Choose cold water fish such as Wild-caught trout, salmon, tuna, sardines for the benefits of EPA and DHA.

Avoid/limit imported fish/seafood as they may be contaminated or loaded with antibiotics that are banned in the US.

If you are pregnant or breastfeeding, a high quality, purified fish oil would be the safest source of EPA and DHA.

Leave a comment Resources - Uncategorized - - -

Chinese-Style Steamed Strip Bass

Yield: 2-4 servings
Ingredients:
1 Wild-caught Strip Bass or Sea bass, cleaned and scaled by fishmonger
2 inches ginger, julienned
2 sprigs of scallion, chopped
2 Tbsp white wine
2 tsp soy sauce
1 tsp coconut oil
1 tsp salt
Instruction:
1. Rinse and pat dry fish.
2. Make a few diagonal slashes on both sides of the fish.
3. Season both sides with salt and white wine.
4. Cover and Steam fish for 8-10 minutes.
5. Meanwhile, sauté ginger, scallion, soy sauce, and sesame oil over medium heat for two minutes.
6. Pour mixture over fish and serve.

Leave a comment Recipes - -

Poon Choi: Sea Cucumber and Cancer Prevention Potential?

“Poon Choi” (pot of goodness) is a Chinese New Year dish filled with layers of seafood delicacy, such as abalone ?, sea cucumber ?, giant sea prawns ?， and dried scallops ? + shiitake mushrooms, vegetables.

Poon Choi was invented during the Song Dynasty, in Walled Village, Hong Kong. The Walled Village residents focus on eating hearty dishes and fresh food in season.

Kay Hing Wai- photo source: ilovehongkong.com
Kay Hing Wai- photo source: ilovehongkong.org

Sea cucumber and Abalone are my favorite seafood. According to Memorial Slogan Kettering Cancer Center, “In vitro studies have shown that the saponins and fatty acids present in sea cucumber are responsible for its anti-angiogenic, anti-tumor, antiproliferative, and antiviral properties”.

Another study published in Plos One indicated that an organic compound in sea cucumber may be able to inhibit angiogenesis!

http://www.ncbi.nlm.nih.gov/m/pubmed/23308143/

More studies are needed to support claims of sea cucumber and cancer prevention. However, no adverse effects have been linked from its use (unless you have seafood allergy). Leap into the year of Monkey and prosperity with Poon Choi! Enjoy!

image

 

2 Comments Chinese New Year - -