Eat Fish

The data supporting fish as good food is strong. Experts claim that twice a week is a good target—some ask for more. The oils in fish and the low fat nature of the meat make it a very good choice. Here are my thoughts on fish:

Buy good fish—leave the tilapia at the meat counter, opt for better fish (i.e. cod or orange roughy). It costs more, but it will get eaten.Get the fish at a full-service meat counter. You’ll get the chance to select the fish and you can quiz the butcher on what selections are best.

Spice it carefully. Don’t overpower the delicate fish with too much spice. It is a drastic change to go from heavily spiced steaks and chicken dishes to the more subtle fish. Be prepared to seek the flavor in fish and savor it.

Choose a more exotic side. Leave the instant rice in the pantry and try some brown rice or basmati—it takes 20 minutes to cook, but you can make it work in your plan and the added dimension of flavor is worth it.

Salmon is my favorite fish. It is fabulous—even when farmed, though wild is noticeably better.

Avoid the mercury fish. Some species, due mostly to their position in the food chain and their location of origin can accumulate mercury. Swordfish is high in mercury, for example. Eat these fish sparingly, or not at all. Check www.epa.gov/ost/fish for more information.

I avoid shellfish because I overcook it. Sea scallops are incredible when done correctly (I always end up with rubbery chunks—it is heartbreaking. It is something I’ll have to work on).