Health Benefits of Fish

"Eating fish can provide an excellent source of Omega-3 fatty acids, vitamins and minerals that benefit your general health," says Maxine Hayes, Washington State Health Officer. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes.

• Fish & Culture

• Healthy Heart & Brain

• Healthy Body & Diet

• Fish & Diabetes

• How to Cook Fish

• Healthy Fish Recipes

Fish & Culture
Fish is an important cultural icon in Washington State that defines a recreational as well as a spiritual way of life in the Pacific Northwest. Fish is not only an important source of nutrition, the act of catching, preparing and eating fish are important cultural and family practices as well. To Native American Indian Tribes of Washington, fish, especially salmon, are an integral part of their lives, and serve as a symbol of their prosperity, their culture, and their heritage.

• American Indian Health Commission (AIHC)
• Northwest Indian Fisheries Commission (NWIFC)
• Northwest Portland Area Indian Health Board (NPAIHB)
• Columbia River Inter-Tribal Fish Commission (CRITFC)

Numerous studies show that Omega-3 fatty acids:

• decrease heart disease

• reduce blood pressure

• help prevent arthritis

• help prevent abnormal heart rhythms

• promote healthy brain function

Healthy Fish Recipes

Fish On The Grill

• 1/4 cup soy sauce

• 1 green onion, coarsely chopped

• 1/2 lemon, sliced

• 1 slice gingerroot, 1-inch long, halved

• 4 (6-ounce) firm fish fillets

Combine soy sauce, onion, lemon, ginger, and fish fillets in a resealable plastic bag. Marinate in the refrigerator for 30 minutes, turning periodically. Meanwhile prepare hot coals in the grill (or preheat gas grill). Spray grill rack with nonstick cooking spray. Heat a well-greased grill to medium-high heat.

 Remove fillets from bag, discarding marinade, and place on the grill. Cook about 4 to 5 minutes per side, turning once, or until fish is firm and flaky.

Makes 4 servings.

Broiled Halibut with Tangy Yogurt Sauce

Fresh halibut is broiled with a garlic and lemon yogurt sauce for a simple and elegant entrιe. Serve alongside steamed broccoli and rice for a healthy dinner.

• 2 cups plain yogurt

• 1/4 cup lemon juice

• 1 clove large garlic, crushed

• 1/2 teaspoon salt

• 1/4 teaspoon ground black pepper

• 2 (6-ounce) halibut fillets

Preheat broiler. Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well.

Line a broiler pan with foil and place fish on top, skin side down. Spread half the yogurt sauce over fish fillets. Put fish 4 inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.

Serve warm with yogurt sauce on the side.

Makes 2 servings.

Salmon with Berry Relish
The warm berry relish complements the rich flavor of the salmon.

• 4 salmon fillets, (4-ounces)

• 1 cup frozen raspberries, unsweetened

• 1 cup frozen blueberries, unsweetened

• 1/2 cup orange juice

• 1 Tbsp granulated sugar

• 1/2 Tbsp granulated sugar

• 1/2 tsp ground cinnamon

• Dash hot pepper sauce

• 1/2 tsp ginger, ground

• 1/8 tsp black pepper

Preheat the oven to 375 degrees. Place the salmon on a large baking sheet. Bake until done, about 20 minutes.

Meanwhile, place the berries, juice, sugar, spices and pepper sauce in a small saucepan on high heat. Bring the mixture to a boil over medium-high heat and cook briefly, about 3 minutes. Remove from the stove. Serve the fish hot with the warm berry salsa.

Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62 mg cholesterol, 53 milligrams sodium, 15 g carbohydrate, 3 g fiber, 23 g protein.

Baked Cod With Cheese

Serves 4, about 3 ounces each. Preparation Time: 7 minutes.

Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 160 milligrams sodium.

(Courtesy of United States Department of Agriculture Center for Nutrition Policy and Promotion)

Basic Broiled Fish

• Preheat the broiler for 10 minutes before cooking. Adjust the rack so it is a couple inches from the heat if the fillet is less than an inch thick, 4 inches from the heat if it is a thicker piece.

• Cut off skin and rinse, then pat dry:

• 1 1/2 to 2 pounds fish fillets

• Place on lightly oiled grill or roasting pan.

• Brush lightly with:

• 2 tablespoons olive oil or melted butter

• Sprinkle with:

• Salt and pepper

Broil for about 6 minutes, depending on thickness of the fillet. Fillets more than an inch thick will need a few more minutes and should be basted with a bit more oil. If the fillet is 1 1/2 inch thick or more, turn it and broil for another 6 minutes.

Sprinkle with lemon juice and parsley.

Marinated Fish Steaks

• 4 fresh or frozen salmon steaks (about 1 inch thick)

• 1/3 cup orange juice

• 1/3 cup shoyu (soy sauce)

• 2 tablespoons snipped Chinese parsley (cilantro) 

• 2 tablespoons snipped sweet basil or ½ teaspoon dried basil, crushed

• 1-2 cloves garlic, crushed

• 2 tablespoons cooking oil

Thaw fish, if frozen.  Place fish in a shallow dish.

Combine orange juice, shoyu, Chinese parsley, basil, garlic and oil: pour over fish. Let marinate in refrigerator for 4- 6 hours, turning the steaks occasionally. Drain, reserving marinade.  

Place fish in a well-greased wire grill basket or cook directly on the grill. Grill over medium-hot coals about 8 minutes or till fish is light brown.  Baste with marinade and turn. Grill 8 to 10 minutes more or till fish flakes easily when tested with a fork.

Meanwhile, heat remaining marinade to boiling.  Transfer fish to serving platter, drizzle marinade over steaks.

Serves 4

Steamed Fish

• 1 ½ pounds fresh fish (mullet, uhu, weke), cleaned salt

• 2 tablespoons shoyu (soy sauce)

• ½ stalk green onion, sliced fine

• 2 thin slices ginger, crushed slightly

• 2 tablespoons oil

• 1 clove garlic, sliced thin, mashed well

• Ti leaf

• Chinese parsley (cilantro) 

Lightly salt fish cavity.  Place ginger slices in cavity of fish.  Put ti leaf in a pot, add water, and place fish on leaf and steam for 10 –15 minutes.  Remove ti leaf and fish to serving platter.  Pour shoyu and sprinkle sliced green onion over fish.

Heat oil and garlic in a small pan until garlic is light brown in color.  Carefully pour over fish evenly.  Garnish with Chinese parsley.

Hint: Steaming is a low-fat, low-calorie, healthful cooking method.  Choose this method often.  

Serves 4 to 6

(Recipe courtesy of EFNEP.)