It’s common knowledge that seafood not only tastes delicious, but also offers a litany of health benefits. However, the term seafood is wide-encompassing, and different types of fish have unique nutritional profiles. The following information will help you and your servers educate patrons about the benefits and concerns associated with 4 of the healthiest fish to eat.
Salmon
High in omega-3 fatty acids, Salmon makes it easy for your body to satisfy its weekly fatty acid requirements. While consensus is that a healthy adult should get at least 250-500 mg of combined EPA and DHA per day, a mere 3 ounce piece of salmon contains can contain 1.1-1.9 grams of omega 3 fatty acids! By eating just two servings of salmon per week, your body will have more than enough fatty acids—which are good for decreasing inflammation, reducing blood pressure, decreasing risk of cancer, and improving arterial function. Other benefits of salmon include the fish’s B vitamins, potassium, and high protein.
When talking about salmon, a subtle distinction needs to be made between wild and Farmed Salmon. Wild salmon offers far greater health benefits than farmed salmon and consequently can be as much as twice as expensive. While farmed salmon provides approximately 1,200 mg of omega fatty acids per 4 oz., farmed salmon boasts upwards of 1,500 mg for the same size serving. If you opt for farmed salmon, make sure it comes from inside the United States or was raised in a controlled environments like a tank system.
Tuna Fish
Affordable and delicious, tuna fish is great for salads and sandwiches. A significant source of both protein and omega-3 fatty acids, tuna is also high in mercury. Consuming too much mercury can lead to irritability, nerve damage, memory loss, and problems balancing. This means diners should opt for tuna just a few times a week rather than daily. Since canned tuna is easy to store and seemingly lasts forever, it’s a great option for foodservices and restaurants.
Tilapia
Tilapia has a neutral taste that allows chefs to by infuse the fish with unique flavor via spices and seasoning. Offering a myriad of health benefits, a single serving of tilapia fulfills 15% of our daily protein requirement. While the fish is high in protein, it’s also conveniently low in calories. This makes tilapia a great choice for anyone who’s on a diet and trying to lose weight. Tilapia is also great for bone health and is rich in selenium, which can help prevent premature aging of the skin. For safety reasons, it’s recommended that tilapia should only be bought from U.S. fisheries or other countries with strict regulations when it comes to fisheries.
Rainbow Trout
With 19 grams of protein per 3 oz. serving, rainbow trout provides diners with what they need to maintain strong muscles. The fish is also rich in phosphorous, which assists in digestion and ensures bones and teeth are of adequate strength. Furthermore, rainbow trout has relatively few contaminants compared to other seafood. So long as the trout you’re consuming rainbow trout that’s properly farmed, there is a minimal chance of ingesting mercury and PCBs.
