How to get your good fat

Story and Photography By Krista McRae

Looking for a nutrition resolution for 2011? Start adding salmon, tuna and halibut to your grocery list. Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and all fish are low in omega-6 fatty acids, the bad fats found in red meat, oils, and processed foods. Conversely, these oily fish are high in omega-3 fatty acids (good fats), an essential nutrient that our bodies can’t produce on their own.

There are three main omega-3 fatty acids: ALA, EPA and DHA. EPA and DHA are shown to provide the greatest health benefits, both of which are found in fish sources. ALA sources include flaxseed, walnuts and wheat germ. However, since humans do not readily convert ALA to the more beneficial EPA and DHA, plant-based omega-3s do not provide as a great a health benefit.

Omega-3 fatty acids are important for prenatal and postnatal neurological development. They may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis. It is believed that omega-3s may reduce depression, halt mental decline in older people, and help increase memory and concentration Marine-derived omega-3s help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction. Studies show encouraging results with the impact of omega-3 intake in untrained healthy and obese individuals, as well as trained athletes.

Data suggests that both exercise and fish oil reduce body fat. Individuals who consumed fish oil had improved heart rate variability (a measure of cardiovascular health) as well as a lower resting heart rate.

Exercise in healthy, but untrained, individuals can lead to early fatigue and delayed muscle soreness; research has shown that consuming fish oil significantly decreases onset muscle soreness and inflammation after exercise.

Other research has found that consuming more EPA and DHA can improve blood flow and oxygen delivery to active muscles, decrease resting blood pressure in healthy adults, and improve exercise-induced asthma.

The cause of exercise-induced asthma is unknown, but it is thought to be triggered by the drying out and cooling of the airway passages, causing inflammation in the airways.

Some believe the incidence of exercise-induced asthma has increased because of an increased consumption of omega-6 fatty acids, along with a reduction in the amount of omega-3 fatty acids which have natural anti-inflammatory properties.

Omega-6s, with their pro-inflammatory properties, are found in processed foods, vegetable oils, nuts, seeds and meat and dairy products. There are an abundance of them in our diet, but omega-6 fatty acids aren’t necessarily bad. They play a crucial role in brain function as well as normal growth and development, help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system.

The typical North American diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. The best way to eat a diet in proper proportion of these fats is by reducing consumption of omega-6 processed foods and vegetable oils, while increasing our omega-3 sources from fish.

So add some new fish recipes to your dinner list and succeed in your resolution to get 2011 off to a healthy start.

FISH TACOS
Serves 2

This is a great weeknight dinner that can be prepared quickly, using seasonal produce.

1/2 lb halibut filets
1 tsp olive oil
1/2 tsp salt and pepper
1/2 head of cabbage, sliced
2 tbsp cider vinegar
1/2 tsp salt
1 cup apple, diced
1 cup pear, diced
1/4 cup cilantro, chopped
1 lime
1 avocado, diced
6 whole wheat tortillas

Sprinkle cider vinegar and salt over cabbage, mix well. Heat oil in a large skillet. Dice fish into 1-inch pieces. Add fish to skillet and sauté for about 3 minutes, until cooked through.

Remove from pan and sprinkle with salt and pepper. Toss together apple, pear, cilantro and lime juice. Assemble cabbage, fish, fruit salsa, and avocado in warmed tortillas.

Cal 406, fat 15g, protein 26g, carbohydrate 69g, sugar 20g, fibre 16g, vitamin C 64mg, calcium 112 mg, sodium 632mg

SALMON CHOWDER
Serves 6

Delicious on a cold winter evening, and freezes well too.

1 tablespoon olive oil
1 large yellow onion, finely chopped
1 garlic clove, minced
2 medium all-purpose potatoes, peeled and diced
1 cup sliced carrots
1 cup chopped celery
1 cup canned crushed tomatoes
4 cups low sodium vegetable stock
12 oz boned and skinned fresh salmon fillets, cut into 1/2-inch pieces
1 cup corn kernels
1/2 tsp olive oil
2 tablespoons snipped fresh dill or 2 teaspoons dried dill weed
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cups low-fat (1%) milk
2 teaspoons fresh lemon juice

In a large heavy saucepan, heat oil over medium-high heat. Add onion and garlic and sauté 5 minutes or until tender.  Add carrots and celery and sauté an additional 5 min.  Stir in potatoes, tomatoes, and stock and bring to boil.

Reduce heat and simmer, covered, stirring occasionally, 15 minutes or until the potatoes are tender. Meanwhile roast corn in oven at 350 degrees for 10 min.

Stir in salmon, corn, dill, salt and pepper. Simmer uncovered, 3 minutes or just until salmon is opaque. Stir in milk and simmer 2 minutes or until heated through. Remove salmon chowder from heat and stir in lemon juice.

Cal 256, fat 10g, protein 22g, carbohydrate 18g, sugar 5g, fibre 2g, vitamin C 13g, sodium 516mg

SEARED TUNA WITH BEETS
Serves 4

A nice splurge for a delicious weekend dinner!

2 medium beets
1 tablespoon olive oil
Salt and black pepper, to taste
4 4-ounce Ahi tuna steaks
1/4 cup plain yogurt
2 tablespoons lemon juice
2 tablespoons tahini
2 tablespoons chopped fresh parsley

Preheat oven to 400°F. Wrap beets individually in foil and place in oven.

Roast until tender, 30 to 40 minutes.

Remove, peel, and chop into ¼-inch cubes. Set aside. Heat oil in a large skillet over medium-high. Season tuna steaks on both sides with salt and pepper and place in skillet. Cook 2 minutes each side, until seared and golden brown.

If desired, continue to cook until done and no longer pink on the inside, an additional 2 to 3 minutes per side. Meanwhile, whisk together yogurt, lemon juice, tahini, and ½ teaspoon salt in a small bowl. Add reserved beets and mix well until beets turn sauce a
purple color.

To serve, place a seared tuna steak on serving platter. Top with a large dollop of beet sauce and garnish with fresh parsley.

Cal 288, fat 13g, protein 30g, carbohydrate 13g, sugar 7g, fibre 3g, vitamin C 18mg, vitamin D 20mg, sodium 135mg

January/February 2011 Issue