One Fish Two Fish

March 14, 2016 | Christine Hradek

Pan Fried Tilapia with Orange Sauce

Fish is a nutrient-rich, high-quality protein that provides many health benefits. Most fish can be classified into two major categories, oily or “fatty” fish and non-fatty fish. In this case, “fatty” should not worry you. Fatty fish are very healthy to eat.

Fatty fish contain high levels of omega-3 fatty acids. Omega-3 fatty acids are very important for growth, development, and brain function. Omega-3’s also may help prevent chronic disease. Some examples of fatty fish include tuna, salmon, trout, sardines, and mackerel.

Non-fatty fish are typically white-fleshed fish. White fish still contain some healthy omega-3 fatty acids. Some examples of white fish include tilapia, cod, and haddock.

For those of us living in the center of the United States, access to fresh fish is pretty limited and when it is available, it is very expensive. Taking advantage of frozen fish options can make eating seafood more affordable, and in many cases, frozen fish can be just as delicious as the catch of the day. Here are some of our favorite fish recipes from Spend Smart. Eat Smart.

Written by: Frances Armstead, dietetic intern and Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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