Fish

Fish

Fish has been the subject of much research over the past twenty years since Danish researchers found a link between fish-eating Eskimos and low rates of heart disease.

Rich in protein, high-quality fish -that's sustainable, wild-caught and free of contaminants like dioxins and mercury- is an essential part of a healthy diet.

Although fatty fish (like salmon and sardines) have more omega-3's than lean fish, even lean fish and other seafoods provide a good source.

Cold water fish such as salmon, mackerel, herring, and sardines have higher amounts of omega-3’s than do their warm water kin. In fact, a 3 ½ portion of sardines contains 5.1 grams of omega-3’s, while the same portion sizes of Chinook salmon, Atlantic mackerel, and Pink salmon contain 3.0 grams of omega-3’s, 2.2 grams of omega-3’s, and 1.9 grams of omega-3’s, respectively.

Be a savvy seafood selector. Make sure it's wild and sustainable for your health and the health of our oceans.

The Benefits

*Excellent Source of: Protein, Vitamin B6, Vitamin B12, Niacin, Riboflavin, Selenium, EPA/DHA Omega-3, Phosphorous
*Good Source of: Thiamin, ALA Omega-3
*Preferences: Low Sodium, Low Carbohydrate, Low Sugars, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Molds, No Citrus, No Tubers, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains

Selecting and Storing

Always select wild fish as opposed to farm-raised which contains environmental contaminants called dioxins. When selecting fish, you should smell only a saltwater scent. Whole or cut, fresh fish is firm and resilient. When you poke it with your finger, the flesh should spring back, not remain indented. Whole fresh fish should have tight, shiny scales, with no sign of sliminess. The eyes should be bright and clear, and the gills should be clean and tinged with pink or red.It is best to use fish within a day of buying it. Rinse and rewrap fish when you get it home and store in the coldest part of the refrigerator.

Nutrition Information(amounts per serving)

Serving Size:

OMEGA-6 / OMEGA-3 RATIO: 0.44

Calories: 159

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	7.1 g	*
Saturated Fat	1.1 g	*
Monosaturated Fat	2.4 g	*
Polyunsaturated Fat	2.8 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	330 mg	*
EPA, DHA	360 mg, 1249 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	61.6 mg	*
Total Carbohydrate	0 g	*
Sugars	0 g	*
Fiber	0 g	*
Protein	22.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	44.8 IU	1%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.92 mg	46%
Vitamin B12	3.6 mcg	60%
Vitamin K	0 mg	0%
Folate	28 mcg	7%
Niacin	8.8 mg	44%
Riboflavin	0.43 mg	25%
Thiamin	0.25 mg	17%
MINERALS
Calcium	13.4 mg	1%
Copper	0 mg	0%
Iron	0.9 mg	5%
Magnesium	32.5 mg	8%
Manganese	0.02 mg	1%
Phosphorous	224 mg	22%
Potassium	548.8 mg	16%
Selenium	40.9 mcg	58%
Sodium	49.3 mg	2%
Zinc	0.72 mg	5%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).