Fish and Your Family Health

Eating fish is heart healthy and supports your children's proper growth and development. Dietary guidelines call for eating fish twice a week. Along with being a source of high-quality protein, essential nutrients, fish and shellfish contain omega-3 fatty acids which can reduce the risk of heart disease, lower risk of stroke, particularly in women and can reduce risk of Alzheimer's by as much as 60 percent.

The choices for fish and shellfish are plentiful and there are a few factors may effect your decision on which types of fish you and your family eat. Mercury is a main health concern with fish and shellfish. It is a naturally occurring element and nearly all fish have some level of mercury in them. Yet some species contain higher levels than others.

Mercury may harm an unborn baby or a young child's developing nervous system. Women who may become pregnant, pregnant women, nursing mothers and young children (under 6) should avoid some types of fish. The EPA provides the following general guidelines to reduce exposure to mercury:

1. Do not eat shark, swordfish, King Mackerel or tilefish. They contain high levels of mercury.

2. Eat up to 12 ounces (about 2 meals) a week of fish and shellfish that are lower in mercury. Five of the most common fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, catfish and tilapia.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas.

About 75 percent of Earth is water and the global demand for seafood is huge. Keeping our oceans and waterways clean and healthy is a top environmental concern and the issues that impact our oceans and waterway include:

Over fishing threatens entire fish populations. Some fish are being caught at such a fast pace, they are not able to reproduce fast enough to maintain their population. Over fishing also threatens the existence of other animals that live off that species.

Fishing practices (they way fish are caught) have environmental effects. Some practices do a great job at catching fish, but they also catch other animals too - sea turtles and albatross are just two endangered species that wind up in fishing boats. Still other practices damage surrounding habitats making it difficult for sea life to survive.

Fish farms appear to be the answer to satisfying the huge demand for fish and shellfish but many cause pollution problems. Tilapia is one fish that is farm raised and considered eco-friendly.

Real Fish Sticks

Fish sticks can be a kid staple, but most of the "boxed frozen" brands have lots of breading, very little fish and a long unappetizing list of ingredients. This healthy recipe for fish sticks is faster to make than cooking the other kind in the oven. Plus they are so tasty; the whole family will enjoy them.

For a change of pace, make little fish sandwiches by buying small dinner rolls and cutting the fish pieces in squares instead of strips. The cute sandwiches are fun and easy to manage for little hands too!

Ingredients:
2 Tbsp Flour
2 Tbsp Corn Meal
1 egg
3-4 Tilapia fillets
2-3 Tbsp peanut oil
Salt and pepper

Directions: Crack egg into a wide bowl and beat with a fork. On a shallow plate mix the corn meal and flour together. Cut the tilapia into long strips; season the strips with salt and pepper. Dip the fish pieces in egg and then coat both side with the flour mixture.

Heat peanut oil in a skillet over medium heat. Place fish in skillet and sauté until they are nicely browned on both sides and cooked all the way through (about 2- 3 minutes per side). When done transfer tilapia to a paper towel.

Serve fish sticks warm with tartar sauce, ketchup, lemon butter or low fat Ranch dressing for dipping. Makes 9-12 fish sticks.

Makes 5-8 servings.



About the Author:
Cheryl Tallman and Joan Ahlers are sisters, the mothers of five children and founders of Fresh Baby ( www.FreshBaby.com ). They are the creators of the award-winning So Easy Baby Food Kit and Good Clean Fun Placemats, available at many fine specialty stores and national chains including Target and Whole Foods Markets.