How to buy and prepare fish

Both the United States and Canada have developed state-of-the-art regulations to ensure that the processing of fish is safe and sanitary and that companies can easily detect potential problems and move quickly to react prior to the food's coming to market. But, you should still be careful when purchasing fish.  Here are some tips on how to buy and prepare fish.

When it comes to choosing your fish, the following guidelines should be observed.

• When buying fresh fish, look for bright, glossy skin; clear, bulging eyes; tight scales; and firm flesh. There should be only a clean, briny aroma — no whiff of iodine, ammonia, or strong "fishiness" should be present. Buy fish only at markets that keep them covered (both top and bottom) with ice.
• Buy canned tuna that is packed in water; oil-packed tuna is higher in calories.

Although fresh fish can be expensive, it is economical to use.

• If you buy a whole fish, use the head and bones to make stock for low-fat soup.
• Combine fish with carbohydrates to stretch a small amount: a single poached salmon steak can be flaked into spinach noodles, or fillets of cod can be mixed with herbed mashed potatoes for a family meal of fish cakes.
• Fish needs little preparation, and cooks quickly.
• Steaming, poaching, baking, and grilling all preserve flavour without adding calories.
• Avoid dishes that demand lavish amounts of buttery sauces that spoil the low-fat value of the fish.

The mounting evidence about fish-linked cardiovascular benefits led the American Heart Association to include eating two servings of fish a week in its updated dietary recommendations.

• Some experts suggest up to three servings of fish a week are needed to provide the benefits attributed to omega-3 fatty acids.
• Fish oil supplements may be advisable for some people, but check with your doctor first since they can "thin" the blood.
• Look for a product with a combination of DHA and EPA (two omega-3 fatty acids).
• Avoid fish liver oil capsules, which are a concentrated source of vitamins A and D. These vitamins can be toxic when taken in large amounts for long periods.

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