Summer time seems to be the time of year when I tend to eat more fish. Perhaps it's because of our travels to the sea. Whatever the reason, eating fish is a good thing. Fish is nutritionaly a wonderful food source. High in protein and omega 3's and low in fat and calories, fish is a perfect food to include regularly in your diet.
When selecting fish be aware that some varieties can be high in mercury. Large consumption of fish which are high in mercury can be undesirable to our own health, particularly if you are pregnant or wanting to become pregnant. Excessive amounts of mercury can cause brain and kidney damage, particularly in unborn babies and children under the age of 6, since small amounts of mercury can damage developing nervous systems.
Not all fish have a high build up of mercury, it depends on what the fish eats, their size and age. The fish most at risk for containing high levels of mercury include shark, swordfish, king mackerel and tilefish. Their levels tend to be higher because they tend to live longer than other fish.. Your best choice of fish lowest in mercury include: shrimp, canned light tuna, salmon, pollock, and catfish. A diet including up to 12 ounces a week of fish is acceptable. The FDA has stated that the benefits of eating fish far out way the risks. So include fish weekly to your diet.
For more information on fish and mercury levels visit the following websites:
Try this recipe:
Tuna Quesadillas
Ingredients:
1 can drained tuna fish, packed in water
1 Tablespoon mayonnaise, light
4 flour tortillas
1/2 cup grated cheddar cheese, lowfat
Instructions:
Instructions:
1. Mix tuna with mayonnaise.
Microwave:
1. Spoon filing onto half of each tortilla.
Top filling with cheese and fold tortilla in half.
Microwave on high for 60 seconds. Turn the plate halfway through cooking time.
Stove:
1. Divide mixture onto two tortillas. Top with cheese and the remaining two tortillas.
Spray a skillet with non-stick cooking spray.
Brown quesadillas on both sides.
2. Cut in half before serving.
Serving Size: 1/4 of recipe
Yield: 4 servings
Kcal 180 per serving
Fat 5 grams
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