Consider Eating More Fish
Fish is an excellent source of protein that is low in saturated fat, so why aren't we eating more of it? If you're bored with eating skinless chicken while trying to cut back on fat, then why not consider adding fish to your diet? It's not particularly difficult to cook, and it's not necessarily very expensive, though some varieties certainly can be. I love halibut, which is very costly, but I can happily eat cod, pollock, sole or tilapia, which are significantly cheaper. Plus, if you don't insist on eating fresh-caught fish each time, and are prepared to stock up on frozen fish, it can be just as economical (or no more expensive, depending on how you look at it) as buying meat.
Why Eat Fish?
According to a report preceding the publication of the 2010 U.S. Dietary Guidelines for Americans, eating fish at least twice a week is beneficial for both heart health and brain health. Strictly, the best types of fish are actually the fattier variety, which you might think flies in the face of eating low fat. But even those who advocate eating low fat understand the benefits of essential fatty acids, which our bodies need for optimal function but cannot manufacture. Specifically, the healthy fats contained in fish are thought to protect against heart disease and inflammation, as well as diabetes, Alzheimer's disease, certain types of cancer, and macular degeneration (a leading cause of vision loss). They are critical for proper brain development and neurological function in developing babies, too. These fatty acids comprise: Alpha Linolenic Acid (ALA or LNA), Eicosapentaeonic acid (EPA) and docosahexaeonic acid (DHA).
Because our bodies are unable to produce ALA/LNA, and even when consumed, not able to convert a sufficient amount of it to EPA or DHA, we must eat foods that contain these fats. So be sure to put omega-3-rich fish such as salmon, trout or sardines on your list. After all, low-fat advocates should be more concerned with limiting saturated fats, which feature prominently in red meat and dairy products, and in dark-meat poultry with skin.
Just Say No to Fried Fish
A meal that comprises fish and plenty of vegetables is unlikely to be a high-fat meal unless that fish is battered, breaded, deep fried, smothered in a cream-based or cheesy sauce, or swimming in a mini ocean of butter. It would be hard to argue that a dinner featuring six ounces of grilled or steamed salmon is unhealthy. Perhaps you think "naked" fish is boring, but it needn't be. There are plenty of flavors you can add without loading your fish with fat calories. For example, you can top your fish with salsa, or steam it with ginger and lemongrass. You can rub it with spices such as cumin, or simply add a squeeze of lemon and a generous grind of black pepper.
What About the Risks?
It's been a number of years since researchers from the Harvard School of Public Health found that that the benefits of eating fish outweighed the risks. There had been concerns about toxins found in fish such as PCBS, dioxins, and mercury, a result of environmental pollution. Some parts of the population are more vulnerable than others: the elderly, pregnant women and young children. Nonetheless, fish consumption is still recommended, but certain fish should be avoided, including shark, tilefish, king mackerel, and swordfish.
Ways to Cook Fish
So what are the best ways to cook fish? To keep things low fat, avoid adding butter, cream and cheese, and resist the temptation to deep fry. Instead, steam, grill, broil, bake or poach your fish. The beauty of cooking fish is that it’s quick to cook, whichever method you choose. The rule of thumb is to allow 8-10 minutes per inch of thickness. You really don't want to overcook it, in case it falls apart or, conversely, becomes rubbery. Dry heat cooking methods such as baking or grilling can lead to fish drying out, so opt for fattier fish such as salmon for dry heat. You can also lock in moisture by covering the fish, or by wrapping it in parchment or foil.
