One month into the Lenten season, many practicing Roman Catholics are back in the swing of substituting fish for meat on Fridays.
If you forego the traditional fish fry for a healthier preparation option, you’ll see a few blessings in terms of health benefits.
“Fish is a great source of protein, and much lower in saturated fat than red meat would be,” said Karah Stanley, a registered dietitian for the St. Elizabeth Healthcare Weight Management Center.
All fat is not created equal, and fatty fish options such as salmon and albacore tuna, carry health benefits of their own. All are rich in omega-3 fatty acids, which some studies have shown help in cognitive functions, Stanley said.
Other omega-3 benefits can include promoting heart health by lowering triglycerides, fighting stiffness and joint pain and reducing inflammation. Some of the perks can be realized by adding as little as six ounces of fish to your weekly diet.
But for maximum gain from your mackerel, navigate away from the drive-through window. Choosing fish that’s baked, boiled or grilled is much better than fried, which can ratchet up the calories and cholesterol. Also, the whitefish varieties most commonly fried, such as cod or haddock, don’t carry the same positive omega-3 impact as fattier fish.
Even if it doesn’t amount to a sea change, try to keep fish part of your diet beyond Easter. If red meat returns to your regimen, that’s fine, Stanley said, as long as you make a point of choosing the leanest cuts available and don’t overdo it.
“There’s nothing wrong with including beef in your diet,” Stanley said. “Just remember to look at the fat and calories.”
