The New Complete Book of Food

 0The New Complete Book of Food

Omega-3 Fatty Acid Content of Various Fish (Continued)

Fish Grams/ounce

Rainbow trout 0.30

Lake whitefish 0.25

Source: “Food for the Heart,” American Health, April 1985.

Fish oils are one of the few natural food sources of vitamin D. Salmon also has vita-

min A derived from carotenoid pigments in the plants eaten by the fish. The soft bones in

some canned salmon and sardines are an excellent source of calcium. CAUTION: do not

eat the bones in r aw or cooked fish. the only bones considered edible are those in the

canned products.

The Most Nutritious Way to Serve This Food

Cooked, to kill parasites and potentially pathological microorganisms living in raw fish.

Broiled, to liquify fat and eliminate the fat-soluble environmental contaminants found

in some freshwater fish.

With the soft, mashed, calcium-rich bones (in canned salmon and canned sardines).

Diets That May Restrict or Exclude This Food

Low-purine (antigout) diet

Low-sodium diet (canned, salted, or smoked fish)

Buying This Food

Look for: Fresh-smelling whole fish with shiny skin; reddish pink, moist gills; and clear,

bulging eyes. The flesh should spring back when you press it lightly.

Choose fish fillets that look moist, not dry.

Choose tightly sealed, solidly frozen packages of frozen fish.

In 1998, the FDA/National Center for Toxicological Research released for testing an

inexpensive indicator called “Fresh Tag.” The indicator, to be packed with seafood, changes

color if the product spoils.

Avoid: Fresh whole fish whose eyes have sunk into the head (a clear sign of aging); fillets

that look dry; and packages of frozen fish that are stained (whatever leaked on the package

may have seeped through onto the fish) or are coated with ice crystals (the package may have

defrosted and been refrozen).