 MADISON,
Wis. "Fish is a good source of high quality protein,"
says Barbara Ingham, extension food scientist with the University of Wisconsin,
"And some species, such as salmon, contain high amounts of heart-healthy omega-3
fatty acids. For these reasons, it's a good idea to include fish as part of your
diet." But it's important also to be aware of recent reports that urge
consumer caution. Recent research has highlighted two concerns over the consumption
of fish, the presence of carcinogenic contaminants in salmon and long-standing concerns
over mercury in fish, including tuna. But before you remove fish from
your diet, you might want to know more.
Fish may take in contaminants from the water they live in and the food they eat.
Some contaminants build up in the fish-and in humans-and can be harmful to health.
This is especially important with two chemicals: methyl mercury and polychlorinated
biphenyls, or PCBs. Both mercury and PCBs are found in the environment
due to industrial pollution. Some bacteria convert mercury to methyl mercury (one
of the most toxic forms of the metal), which accumulates in fish, and humans, over
time. Nearly all fish contain some methyl mercury, but older, larger predatory
fish contain the most. Mercury has long been known to be dangerous to developing
fetuses and nursing infants, but now it is seen as a threat to adults, too.
No food preparation or cooking method will destroy mercury in fish. Some fish species
are higher in mercury than others, so limiting consumption or switching the type
of fish that you eat can help limit your risk of mercury poisoning.
PCBs are toxic industrial compounds that were banned in 1976, but that persist in
the environment. Fish absorb PCBs from contaminated sediments and from their food.
Larger, older fish contain more contaminants than smaller, younger fish. PCBs also
accumulate in the fat, so fatty fish tend to have higher levels of this carcinogen.
Unlike mercury, you can limit exposure to PCBs simply by trimming, skinning and
cooking your catch to reduce fatty tissue. But, unlike mercury, which you
can eliminate from your body over time, PCBs are stored in body fat for many years
and remain potentially harmful. A recent study focused on PCB levels in salmon,
both farmed and wild salmon. All the salmon tested contained PCBs, but farmed
salmon were found to have higher levels of PCBs than wild salmon. Farmed salmon
from the U.S., Canada, and Chile were found to contain much lower levels of contaminants
than those from Europe. Wild Alaskan salmon contained the least PCBs, but it is
available only for a short period of time each spring, and is more expensive than
farmed fish.
So what's a consumer to do? Alice Thomson, Racine/Kenosha Nutrition
Education Program Administrator urges consumers to take certain precautions when
selecting or preparing fish.
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Follow these simple guidelines when consuming fish:
Don't give up fish completely, but do choose wisely. Contact or write your
local DNR service center or public health office for information specific to eating
fish from Wisconsin waters, or consult the DNR web site at:
http://dnr.wi.gov/org/water/fhp/fish/advisories/
Choose more often, three to four servings per week, fish with low levels of mercury
and PCBs, such as canned salmon, wild Alaskan salmon, shrimp, catfish, clams, oysters
and sardines. Farmed salmon harvested from U.S or Canadian waters can also be a
good choice.
Choose canned light tuna rather than canned 'white' albacore tuna. You'll be consuming
a lot less mercury, but still receive the benefits of heart healthy fatty acids.
Limit consumption of canned tuna to two to three servings per week.
Limit consumption of fish noted to be high in mercury or other contaminants: lobster,
red snapper, fresh tuna, canned white albacore tuna, tilefish, swordfish and shark.
Alice Thomson reminds consumers that, "By varying the type of fish you eat,
and limiting consumption of certain types, you can enjoy fish as part of a heart-healthy
diet." This month’s package includes imitation crab meat, a wonderful
low-fat ingredient for summer salads.
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Recipe
Macaroni Seafood Salad
What You'll Need
1 - 12 oz. package elbow macaroni noodles
1 lb. imitation crab meat, thawed and flaked
1 - 2.2 oz. can sliced black olives
1 medium onion, finely chopped
1/4 cup chopped parsley
1/4 teaspoon paprika
Dressing
1 cup plain low fat yogurt
1/4 cup fat-free mayonnaise
1 teaspoon Dijon mustard
2 tablespoons sweet pickle juice
Directions
1. Cook macaroni noodles in unsalted water following package directions.
2. Drain well and combine with imitation crab meat, drained olives, onions, parsley
and paprika.
3. Cover and chill until serving time.
4. Meanwhile, mix dressing ingredients together and add to rest of salad just before
serving. This is especially important in order to keep the salad creamy because
the noodles absorb the yogurt dressing.
Makes 12 1-Cup Servings.
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