Worry About Eating Fish? Debunking the Myths Surrounding Fish

During the Food and nutrition Conference this past October, I had the opportunity to attend a lecture/dinner with the Norwegian Seafood Council, which gave us a better understanding of their outstanding production practices as well as debunking myths surrounding seafood consumption. Here are the top highlights.  Feel free to share any comments/questions you may have. Also, for more information and recipes check the Norwegian Seafood Council website at https://fromnorway.com/

“Farmed salmon is less nutritious that wild fish?”

There is a lot of talk about which one is better, however both are safe and contain comparable nutrient composition. But an interesting fact is that farmed salmon is richer in long chain omega-3 fatty acids because it depends on the composition of the fish feed. Take a look at their nutritional values.

Source: USDA ARS National Nutrient Database

“Seafood contains toxins that are unsafe to eat”

Parents and many other people frequently worry about toxins however, mercury, dioxins, and PCBs are found naturally in our environment and in some foods such as fish. The EPA sets guidelines to help prevent toxicity and experts advise women who are pregnant or could become pregnant within a year to eat 8 to 12 ounces of fish per week and to avoid the seven types of fish with the highest level of mercury. Also children should avoid the seven types of fish with the highest mercury content.  On the other hand, there are many fish varieties to choose from and the benefits of eating fish provide an abundance of nutrients such as omega-3 fatty acids, which are critical for brain development and eye health.

• Consume a variety of fish low in mercury. Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
• Limit fish consumption to 8 to 12 oz per week, if you are pregnant or could become pregnant. Children should consume age appropriate portions.
• Remove or puncture skin before cooking to allow the fat to drain off.
• Cut off the belly fat as most of the few PCBs and dioxins found in fish are stored in fat tissue.
• Children and pregnant women should avoid the seven types of fish with the highest levels of mercury such as shark, swordfish, King Mackerel, Marlin, Orange Roughy, Tilefish (Gulf of Mexico and Bigeye Tuna. Source: US Environmental Protection Agency (EPA) and USDA.
• Consume adequate amounts of selenium as it might provide a protective mechanism against excess mercury.

“Fish is too high in fat, which makes it unhealthy”

The moderate amount of healthy fats found in fish, provide us not only with a significant amount of high quality nutrients, but also provides us with much-needed omega-3 fatty acids.  Most Americans consume far too few omega-3 fats.

• Increasing the consumption of fatty fish, which provides omega-3 fatty acids may help lower heart disease, according to the American Heart Association.
• As recommended by the dietary guidelines, consume two servings of fish two times per week. A serving of fish = 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

“I’m afraid of undercooking fish and getting sick”

According to the USDA, fish should be cooked until the internal temperature reaches 130-135°F. Here are some other tips to guarantee safe fish:

• Use the “10-minute rule of thumb”, which advises to cook your fish for 10 minutes per inch thick and flip halfway through cooking
• Add 5 minutes to the cook time if using foil or sauces during cooking

So do the Benefits Outweigh the Risks?

Regardless of what you eat, there may be a risk involved. However, it’s important to keep in mind the significant benefits nutritious foods provide, especially when it comes to something as nutrient-packed as fish. It’s numerous nutrients certainly outweigh any risks.

The Bottom Line

Although fish have carried many myths for years, fish truly do offer a significant amount of health benefits, making the risks very insignificant.