Is Seafood Safe?

So many benefits. But then there's the mercury warning. Here's what you need to know to enjoy seafood safely.

To eat or not to eat? A growing number of consumers seem to be asking that question about seafood these days, as they weigh the health benefits with the risks of exposure to mercury and other environmental contaminants.

On the plus side, fish provides a great source of protein that's low in saturated fat. [2] And certain fish, especially salmon, mackerel, herring, sardines, and tuna, provide good sources of the two omega-3 fatty acids, DHA and EPA. [3, 6, pulled from Heart Health Tool] Supportive, but inconclusive, research shows that eating these omega-3 fatty acids may reduce the risk of heart disease. [statement pulled from Heart Health Tool, 4]

So far, so good. But here's the catch: Some species of fish contain high levels of methylmercury. This type of mercury is found in water and can be harmful, especially to unborn babies and young children with developing nervous systems. The risks vary according to the amount of fish and shellfish eaten, and the levels of mercury in particular species. [5] Mercury builds up more in some fish than others, depending on what they eat, how long they live, and how high they are up the food chain. Levels are generally higher in older, larger, predatory fish and marine mammals. [1]

In 2004, the FDA and EPA issued a joint consumer advisory about mercury in fish and shellfish for women who might become pregnant, women who are pregnant, nursing mothers, and young children. The report concluded that fish and shellfish should be included as part of a healthy and balanced diet but offered strong precautions for minimizing mercury exposure. Among the key recommendations:  [5]

* Avoid certain fish, including shark, swordfish, king mackerel, and tilefish, which contain high levels of mercury. [5]

* Eat up to 12 ounces a week, or two average meals, of a variety of fish or shellfish that is lower in mercury, including shrimp, canned light tuna, salmon, Pollock, and catfish. (Always serve smaller portions to young children.) Albacore tuna and tuna steak have higher mercury levels than canned light tuna; if you eat albacore or tuna steak, limit your intake to one average meal, or 6 ounces, a week. [2, 5]

* Heed local advisories, and check with your community health department about the safety of locally caught fish. If no advice is available, limit yourself to 6 ounces (one average meal) a week. Don't eat any other fish that week. [2, 5]

* Find omega-3s in other places. If you're pregnant, nursing, or simply don't like seafood, you can still get the benefits of omega-3s from other sources. Cook with canola oil, and dress your salads with flaxseed oil. Both are sources of alpha linolenic acid, which can become omega-3 fatty acid in the body. [3, 6, 7]

Welcome a new way to enjoy salmon--simmered and served in a delicious broth.

Poached Salmon in Orzo Broth

Prep Time: 20 Minutes

Start to Finish: 1 Hour

1 cup hot water

6 dried shiitake mushrooms (1/2 oz)

2 cups fat-free reduced-sodium chicken broth

2 cloves garlic, finely chopped

3 tablespoons uncooked rosamarina or orzo pasta

1 salmon fillet (1/2 lb), skinned, cut into 2 pieces

1/4 cup sliced drained roasted red bell peppers

1 cup thinly sliced spinach leaves 

3 tablespoons thinly sliced fresh basil leaves 

2 medium green onions, sliced diagonally 

 Shredded Parmesan cheese, if desired

1.   In medium bowl, pour hot water over mushrooms. Let stand about 20 minutes or until soft. Drain mushrooms, reserving liquid. Rinse with warm water; drain. Squeeze excess moisture from mushrooms. Remove and discard stems; cut caps into 1/2-inch strips.

2.   Strain mushroom liquid through fine wire mesh sieve or coffee filter into 4-quart Dutch oven. Stir in broth and garlic. Heat to boiling over medium-high heat. Stir in orzo; reduce heat. Add salmon. Simmer uncovered about 10 minutes or until salmon flakes easily with fork. Carefully remove salmon with slotted spatula; keep warm.

3.   Stir mushrooms, bell peppers, spinach, basil and onions into broth mixture. Cook about 2 minutes or until spinach is wilted and orzo is tender.

4.   Place a piece of salmon in each individual bowl; spoon vegetable-orzo broth over top. Sprinkle with cheese.

2 servings  

1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g); Cholesterol 75mg; Sodium 640mg; Potassium 1070mg; Total Carbohydrate 20g (Dietary Fiber 3g); Protein 31g

% Daily Value: Vitamin A 60%; Vitamin C 35%; Calcium 8%; Iron 15%; Vitamin D 120%; Folic Acid 20%

Exchanges: 1 Starch, 1 Vegetable, 3 1/2 Very Lean Meat, 1 Fat

Carbohydrate Choices: 1

2006 © and ®/^TM of General Mills, used with permission.

Fishing for Nutrition? You've heard of omega-3 fatty acids, and you may know that salmon is a super source.  Omega-3 is a special kind of heart-smart fatty acid that helps to reduce risk of heart disease.

SOURCES

1. AHA Scientific Statement: Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. http://circ.ahajournals.org/cgi/content/full/106/21/2747#SEC6

2. "FDA, EPA Revise Guidelines on Mercury in Fish," U.S. Food and Drug Administration, www.fda.gov/fdac/features/2004/304_fish.html

3. "Fish for health," USDA Agricultural Research Service, http://www.ars.usda.gov/News/docs.htm?docid=10799

4. "Eating fish may lower heart rate, reduce risk of sudden death," American Heart Association," http://www.americanheart.org/presenter.jhtml?identifier=3014425

5. "Backgrounder for the 2004 FDA/EPA Consumer Advisory: What you need to know about mercury in fish and shellfish," U.S. Food and Drug Administration, www.fda.gov/oc/opacom/hottopics/mercury/backgrounder.html

6. Fish and Omega-3 Fatty Acids, American Heart Association, http://www.americanheart.org/presenter.jhtml?identifier=4632

7. Omega-3 fatty acids, fish oil, alpha-linolenic acid,
http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil