University of Wisconsin - Extension

MADISON, Wis.-Fish is a good source of high quality protein,¿ says Barbara Ingham, extension food scientist with the University of Wisconsin, 'And some species, such as salmon, contain high amounts of heart-healthy omega-3 fatty acids. For these reasons, it's a good idea to include fish as part of your diet. But it's important also to be aware of recent reports that urge consumer caution. Recent research has highlighted two concerns over the consumption of fish, the presence of carcinogenic contaminants in salmon and long-standing concerns over mercury in fish, including tuna. But before you remove fish from your diet, you might want to know more.

Fish may take in contaminants from the water they live in and the food they eat. Some contaminants build up in the fish-and in humans-and can be harmful to health. This is especially important with two chemicals: methyl mercury and polychlorinated biphenyls, or PCBs. Both mercury and PCBs are found in the environment due to industrial pollution. Some bacteria convert mercury to methyl mercury (one of the most toxic forms of the metal), which accumulates in fish, and humans, over time. Nearly all fish contain some methyl mercury, but older, larger predatory fish contain the most. Mercury has long been known to be dangerous to developing fetuses and nursing infants, but now it is seen as a threat to adults, too. No food preparation or cooking method will destroy mercury in fish. Some fish species are higher in mercury than others, so limiting consumption or switching the type of fish that you eat can help limit your risk of mercury poisoning.

PCBs are toxic industrial compounds that were banned in 1976, but that persist in the environment. Fish absorb PCBs from contaminated sediments and from their food. Larger, older fish contain more contaminants than smaller, younger fish. PCBs also accumulate in the fat, so fatty fish tend to have higher levels of this carcinogen. Unlike mercury, you can limit exposure to PCBs simply by trimming, skinning and cooking your catch to reduce fatty tissue. But, unlike mercury, which you can eliminate from your body over time, PCBs are stored in body fat for many years and remain potentially harmful. A recent study focused on PCB levels in salmon, both farmed and wild salmon. All the salmon tested contained PCBs, but farmed salmon were found to have higher levels of PCBs than wild salmon. Farmed salmon from the U.S., Canada, and Chile were found to contain much lower levels of contaminants than those from Europe. Wild Alaskan salmon contained the least PCBs, but it is available only for a short period of time each spring, and is more expensive than farmed fish.

So what¿s a consumer to do? Ingham urges consumers to take certain precautions when selecting or preparing fish.

Follow these simple guidelines when consuming fish:

-- Don¿t give up fish completely, but do choose wisely. Contact or write your local DNR service center or public health office for information specific to eating fish from Wisconsin waters, or consult the DNR web site at: http://dnr.wi.gov/org/water/fhp/fish/advisories/

-- Choose more often, three to four servings per week, fish with low levels of mercury and PCBs, such as canned salmon, wild Alaskan salmon, shrimp, catfish, clams, oysters and sardines. Farmed salmon harvested from U.S or Canadian waters can also be a good choice.

-- Choose canned light tuna rather than canned `white albacore tuna. You'll be consuming a lot less mercury, but still receive the benefits of heart healthy fatty acids. Limit consumption of canned tuna to two to three servings per week.

-- Limit consumption of fish noted to be high in mercury or other contaminants: lobster, red snapper, fresh tuna, canned white albacore tuna, tilefish, swordfish and shark.

Ingham reminds consumers that, "By varying the type of fish you eat, and limiting consumption of certain types, you can enjoy fish as part of a heart-healthy diet." For more information on issues of food safety, contact your local county UW-Extension office.

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Safe recipes for preparing fish:

Grilled-Salmon Salad

3/4 cup chopped seeded peeled cucumber

3 tablespoons plain low-fat yogurt

2 tablespoons lemon juice

1 1/2 teaspoons chopped fresh parsley

1 1/2 teaspoons chopped fresh chives

1 1/4 teaspoons grated lemon rind

1/4 teaspoon black pepper

1 garlic clove, sliced

4 (6-ounce) salmon fillets (about 1 inch thick)

1 teaspoon black pepper

1/2 teaspoon salt

Cooking spray

4 cups gourmet salad greens (about 4 ounces)

3/4 cup basil leaves

1/2 cup cubed peeled ripe mango

Prepare grill.

Place first 8 ingredients in a blender or food processor; process until almost smooth.

Sprinkle fish with 1 teaspoon pepper and salt. Place fish, skin sides up, on a grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Remove skin from fillets; discard skin. Break fish into chunks.

Place greens and basil in large bowl; add 1/4 cup cucumber dressing, tossing well. Arrange salad on 4 plates. Divide salmon chunks evenly among salads; top each serving with 2 tablespoons cucumber dressing and 2 tablespoons mango.

Yield: 4 servings

NUTRITION PER SERVING

CALORIES 317 (41% from fat); FAT 14.6g (sat 2.6g, mono 6.9g, poly 3.3g); PROTEIN 37g; CARB 8.1g; FIBER 2g; CHOL 112mg; IRON 1.9mg; SODIUM 392mg; CALC 75mg;

Cooking Light, JUNE 2000

Honey Mustard-Glazed Salmon with Sweet-and-Sour Relish

Relish:

1 tablespoon white wine vinegar

1 tablespoon water

2 teaspoons sugar

1/4 teaspoon salt

1/2 cup chopped red onion

1 tablespoon minced fresh parsley

1/2 cup chopped yellow squash

Salmon:

6 (6-ounce) salmon fillets, skin on (1 inch thick)

1/4 teaspoon salt

Cooking spray

2 tablespoons Dijon mustard

2 tablespoons honey

To prepare relish, combine first 4 ingredients in a medium glass bowl. Microwave at high 30 seconds or until sugar dissolves. Cool. Stir in onion, parsley, and squash. Cover and refrigerate 1 to 4 hours.

Prepare grill.

To prepare salmon, sprinkle fillets with 1/4 teaspoon salt. Place fillets, skin sides down, on grill rack coated with cooking spray; cover and cook for 9 minutes. Combine mustard and honey in a small bowl; brush over fillets. Cover and cook 2 minutes or until fish flakes easily when tested with a fork. Serve with relish.

Yield: 6 servings (serving size: 1 fillet and 1/3 cup relish)

NUTRITION PER SERVING

CALORIES 323 (40% from fat); FAT 14.5g (sat 2.5g, mono 7g, poly 3.2g); PROTEIN 35.5g; CARB 10.4g; FIBER 0.9g; CHOL 111mg; IRON 1mg; SODIUM 430mg; CALC 21mg;

Cooking Light, JUNE 2000

Altuna Melt

If the citizens of Altoona, Pennsylvania, want to adopt our world-class variation on this classic café sandwich, we grant them full latitude.

1/2 cup drained canned artichoke hearts, finely chopped

1/4 cup sliced green onions

1 tablespoon fresh lemon juice

1 teaspoon olive oil

1/2 teaspoon dried oregano

1/8 teaspoon black pepper

1/8 teaspoon ground red pepper

1 (6-ounce) can light tuna in water, lightly drained and flaked

2 English muffins, split and toasted

6 tablespoons (1 1/2 ounces) grated provolone cheese

Preheat broiler.

Combine first 8 ingredients in a medium bowl. Divide evenly among muffin halves; sprinkle with cheese. Place on a baking sheet; broil 5 inches from heat for 4 minutes or until golden brown.

Yield: 2 servings (serving size: 2 muffin halves)

NUTRITION PER SERVING

CALORIES 374 (26% from fat); FAT 10.8g (sat 4.7g, mono 4.3g, poly 1.3g); PROTEIN 27.6g; CARB 41.8g; FIBER 0.5g; CHOL 38mg; IRON 3.3mg; SODIUM 845mg; CALC 303mg;

Cooking Light, NOVEMBER 1999

Hearty Tuna Casserole

2 5-ounce cans Light Tuna -- chunk-style

6 ounces Egg noodles ¿ uncooked (3 cups)

1/2 cup Celery -- chopped

1/3 cup Green onion -- sliced

2/3 cup Sour cream

2 teaspoons Prepared mustard

1/2 cup Mayonnaise

1/2 teaspoon Thyme leaves -- dried

1/4 teaspoon Salt

1 small Zucchini -- sliced

1 cup Monterey jack cheese -- shredded

1 medium Tomato -- chopped

Drain and flake the tuna. Set aside. Cook noodles according to package directions. Drain and rinse in hot water. Combine noodles with the tuna, celery and green onions. Blend in

the sour cream, mustard, mayonnaise, thyme and salt. Spoon half the mixture into a buttered 2 qt. casserole. Top with half the zucchini. Repeat layers. Top with cheese.

Bake at 350 for 30 minutes or until hot and bubbly. Sprinkle with the chopped tomato. **Salmon may be used.