The Best Fish to Eat If You’re Health-Conscious

[media-credit name=”photo credit: shutterstock” align=”alignnone” width=”1000″]salmon dinner[/media-credit]

1. Salmon

Includes fresh and canned chinook, king, chum, coho, pink and sockeye.

How it Tastes: This fish has a pleasant, distinct aroma and meaty pink flesh.

Nutritional Info: All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)-and the bones in canned salmon provide calcium. Because contaminant risk is low, there is no limit on consumption.

Is It Eco-Friendly? All wild Pacific salmon species face conservation issues. Farmed Pacific salmon is high in omega-3, but amounts may be lower than wild.

How to Serve It:  To add a little drama to dinner, try salmon en papillote (cooked in parchment, which is readily available in grocery stores). “It’s really simple,” says Calder. “Finely julienne a carrot, leek and zucchini; sauté quickly till not quite cooked; and make a bed of the vegetables on the parchment paper. Sprinkle with a little fennel seed, and place the fish fillet or steak on top. Then fold the parchment over to create a small package. Bake in the oven at 375°F for about 10 minutes. It steams in the paper and you have a whole meal in there.” Calder also likes to dip a salmon fillet or steak in egg white, roll it in poppy seeds and pan-fry it.

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