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Wild or farmed — which fish to choose?

Published: Thursday, Feb. 20, 2014 10:51 a.m. CDT • Updated: Thursday, Feb. 20, 2014 11:23 a.m. CDT

Both farm-raised as well as wild caught fish can provide adequate amounts of heart healthy omega-3 fatty acids. Fatty fish such as salmon, albacore tuna, mackerel, sardines, lake trout, and herring are great sources of omega-3s that may help reduce your risk of cardiovascular disease, reduce inflammation, and assist with brain function. The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about ¾ cup of flaked fish.

Certain types of seafood are overfished and/or are harvested in a manner that causes undue stress to the environment or other marine life. Sustainable seafood is harvested or raised in a manner that provides for its long-term viability (sustainability) while minimizing damage to the environment and other sea life.

In order to protect marine resources and ensure future seafood supplies, Hy-Vee has committed to selling responsibly sourced fresh and frozen seafood that is rated as a Green ‘Best Choice’ or a Yellow ‘Good Alternative’ by the Monterey Bay Aquarium’s Seafood Watch program, certified to an environmental standard equivalent to these ratings, or sourced from credible, time-bound improvement projects. Look for the “Responsible Choice” label at your Hy-Vee to ensure you are purchasing sustainable seafood.

Some fish have higher mercury levels than others and should by limited or avoided by women who are pregnant or breast-feeding, and young children. The Monterey Bay Aquarium’s “Super Green list highlights products that are currently on the Seafood Watch ‘Best Choices’ (green) list, are low in mercury and are good sources of long-chain omega-3 fatty acids.” This list can be found at www.seafoodwatch.org.

Your Hy-Vee dietitians can help you choose the right types of fish that are safe and healthy for you and your family. You can also find more information at www.fishwise.org and www.hy-vee.com.

Ginger Teriyaki Salmon

All you need:

1⁄3 cup KC Masterpiece ginger teriyaki marinade

1 tsp. honey

4 (4 oz each) salmon fillets

All you do:

1. Stir together marinade and honey. Pour into a resealable plastic bag. Add fillets. Refrigerate for 30 minutes or overnight.

2. Remove salmon from marinade. Discard marinade. Broil salmon on HIGH for 5 to 6 minutes or until salmon flakes easily.

Nutrition information per serving:

Calories: 150 Fat: 4.5g Saturated Fat: 0.5g Sodium: 220mg Carbohydrate: 2g Protein: 23g

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