Subject: The Healthiest Fish in the Sea
Content: Fish Story Part II KidSafe SEAFOOD The Healthiest Fish in the Sea With lean protein, vitamins & minerals, and those nutritious omega-3 fatty acids, there are lots of reasons to introduce fish to kids. At the same time, seafood raises many questions: What about mercury? Is wild better than farmed-or is it the other way around? And how can you appeal to finicky young eaters? Fortunately, KidSafe Seafood is here with clear information and family-friendly recipes from pediatricians, chefs, and seafood experts. Sneak it in Use healthy seafood in kid-pleasing dishes: .... Toss into whole grain spaghetti* or macaroni.* … . Top with white* melted cheese. .... Spoon into a taco shell topped with cole slaw. 4J … Use cookie cutters to create bite-size pieces in fun shapes. Serve with dipping sauces. ........... Sprinkle on top of store-bought whole grain* pizza dough with veggies and white* cheese. ........... Make a "fish burger": Serve on a whole-wheat bun with homemade tartar sauce (Mix together real* mayo, yogurt, and chopped pickles.) Brain food for the lunchbox For a new sandwich filling, try mixing canned wild pink salmon with mayonnaise*. It offers four times more omega-3s than canned tuna-with virtually no mercury. Look for cans marked "boneless and skinless" for a kid-friendly texture. KidSafe Seafood. 8401 Colesville Road, Suite 500, Silver Spring, MD 20910. www.kidsafeseafood.org *Kossack additions – Real mayonnaise – no sugar or sugar substitutes or chemicals KidSafe Tips Just like pregnant women, our children need to avoid mercury and other toxic contaminants that accumulate in fish. Here are some guidelines for popular choics. Pink Salmon Salmon Whenever possible, buy wild Alaska salmon--the safest and most eco-friendly choice. Many farmed salmons (Atlantic, Norwegian, Scottish) contain antibiotics and industrial chemicals-even if labeled "organic." Albacore Tuna Canned Tuna Because of its higher mercury levels, kids should eat tuna in moderation. Albacore (white) tuna has the most mercury. Cans labeled "gourmet" or "tonno" often contain yellow fin tuna-also higher in mercury. If your child loves tuna, look for "low mercury" brands, like Wild Planet and EcoFish. White Shrimp Shrimp Most shrirr;1p are if11Ported from overseas farms where a variety of chemicals. and antibiotics may be used, and environmental protections are lax. But with careful shopping, you can find good options: Look for "salad" shrimp, pink "cocktail" shrimp, Alaskan spot prawns, and U.S. farmed shrimp. Pacific Pollock Fish Sticks Frozen fish sticks are typically made from Pacific Pollock -a good choice for most children. (Due to the potential for low levels of toxins in Pollock, the Environmental Protection Agency suggests limiting Pollock to 3 meals a month for children under age 6.) Other safety issues: To prevent food allergies, many pediatricians recommend waiting to introduce fish and shellfish until children are 3 years old. Consult with your pediatrician for guidance. To avoid getting sick from seafood, always buy from a reputable source, cook thoroughly, and refrigerate or freeze immediately. Cover photo: Joey Brookhart I Illustrations: B. Guild /Charting Nature. www.chartingnature.com. Tilapia is loaded with protein and other nutrients. It is also ocean-friendly and low in Mercury -making it an all around great choice for kids. SEAFOOD FOR KIDS Chef Sara Moulton's Crunchy Oven-Baked Tilapia Fish Sticks SERVES 4 2 fresh tilapia fillets (about 1 lb.) 2 cups milk 2 garlic cloves, crushed 1 cup all purpose flour 1 teaspoon salt 2 teaspoons paprika 2 cups panko bread crumbs oil for oiling sheet pan Russian Dressing-Style Dipping Sauce 1/4 cup non-sugar* mayonnaise 1/4 cup non-sugar* ketchup 2 tablespoons finely chopped dill pickle 1 teaspoon pickle juice 1/2 teaspoon fresh lemon juice For more easy recipes, visit www.kidsafeseafood.org ............... Helpful Tip - Whenever possible, shop for fresh tilapia from the U.S. or Latin America . Frozen tilapia is generally imported from China where poorly regulated farms cause pollution and other environmental damage. DIRECTIONS Preheat oven to 4250 F. Cut fish fillet lengthwise at the seam to separate it into a thicker piece and a thinner piece. Cut the thicker piece crosswise into 1 ½" thick slices. Lay the slices on their sides and cut them in half lengthwise to form 2" x ¼ " thick sticks. Cut the thinner piece of fish crosswise into ½ " thick slices. Combine fish with milk and garlic and chill, covered for 20 min. Put a lightly oiled sheet pan in the oven to heat. Combine flour, salt, and paprika in a shallow bowl. Put crumbs in second shallow bowl. Remove fish from milk and pat it dry on paper towels. Dip it in flour mixture to coat on all sides, shaking off the excess. Dip it again in the milk, and then finally in the panko breadcrumbs, coating it well. Remove hot sheet pan from oven and arrange fish in one layer on pan. Return to middle shelf of oven and bake 6 min. Turn fish over and bake and additional 5 to 6 min. or until it is just cooked through. Sprinkle with salt to taste. Dipping sauce : Combine all ingredients in a bowl and stir until smooth. Add salt to taste. * Kossack additions Wild pink salmon has a mild flavor that is closer to tuna than many stronger-tasting fish. It is also rich in nutritious omega-3 fatty acids and low in mercury. SEAFOOD FOR KIDS Wild Salmon Burgers SERVES 6 Serve these delightfully easy salmon burgers on whole wheat buns with tartar sauce or other favorite sauce. 24-28 ounces boneless, skinless canned Wild Alaskan Pink Salmon 1 ¼ cups bread crumbs ¼ cup mayonnaise (without sugar)* 1 egg, beaten 1 tablespoon Worcestershire sauce 1 tablespoon vegetable oil (without Chemicals)* *Consider wrapping the Salmon Burger in Romaine lettuce instead of Bread. And always use Raw, unpasteurized milk if milk is used at all. Good non-tap water always works. For more easy recipes, visit www.kidsafeseafood.org ,.............. Helpful Tip - Traditionally, canned salmon contains fragments of small, soft bones that can easily be mixed in with a fork. While they add calcium to the meal, they may look unappealing when you first open the can. For a guaranteed kid-friendly appearance and texture, look for cans labeled "boneless & skinless." DIRECTIONS In a large bowl, mix together all the ingredients, except the oil. Form the mixture into 6 small patties. In a large nonstick skillet, heat the oil over medium heat. Sauté the patties for 2 to 3 minutes on each side until they are lightly browned. Remove them from the heat and serve them immediately. Recipe from The 6:00 Scramble: Quick, Healthy, and Delicious Dinner Recipes for Busy Families. Learn more at www.thescramble.com Kossack additions For All Your NUTRITIONAL Needs If you need it, I have it . Jerry Kossack, B.S., C.N.C. Wellness Consultant 559-431-7678 www.juiceplus.com/nsa www.Standardprocess.com ------------------------------------------------------------------------
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