Let’s Go Out For…Fish

From the humble clam shack to the piscine palace, fish restaurants are everywhere. And why not? Fresh fish is flavorful and very PointsPlus®™ values friendly. Here's a list of what you'll find and ways to make your dinner out the best it can be.

In culinary terms, fish are divided into three basic categories:

1. Small fish you eat whole like sardines and smelts
2. Thin-fleshed fish like tilapia, snapper, sole, and flounder that are usually served only in thin fillets, often pan-fried or prepared in easy sautés
3. Thick-fleshed fish that are cut into steaks or larger chunks like halibut, cod, scrod, tuna, and salmon, and usually oven-roasted, grilled, pan-seared, or stewed.

Ordering the catch of the day
Fish is often the menu’s “special,” which means it’s been delivered fresh and is prepared more simply, usually to highlight that very freshness.

Don’t be afraid to ask for what you want, particularly if you want it cooked to be PointsPlus values friendly. Tell your server that you want the sauce on the side, that you want the fish sautéed without being breaded first, that you want more herbs and less oil — or any other way that will make it a healthier dish.

In general, avoid the more standard preparations (vodka sauce, lemon butter, etc.), usually listed in the main part of the menu. These dishes can be loaded with cream, breadcrumbs, and as a result, plenty of fat.

But do look for grilled or roasted whole fish, which are usually the freshest preparations on the menu. And again, speak up: ask your server to fillet or bone the whole fish for you so you’re not stuck doing it at the table.

One great preparation is cedar-grilled (sometimes called plank-grilled). The fish is cooked on a piece of cedar, which imparts a delicate, smoky woodiness to the flesh, adding more flavor than butter ever could.

Also check out blackened fillets. These have been coated with a fiery Cajun spice mix and then cooked in a very high heat skillet with almost no oil. It’s an excellent, healthy choice, far better than a plate of fried fish and chips.

Finally, ask for salsa, cocktail sauce, or even malt vinegar on the side. A little dribble of one of these and you’ll get a real punch of flavor.

What to watch out for
Unfortunately, some coastal waters where much of our fish is caught is not as pristine as we envision. So keep this rule in mind: smaller fish are generally better for you.

Sardines and smelts have fewer toxins in their systems, partly because they live shorter lives and because they live off plant life rather than other fish.

Similarly, snapper can be better for you than swordfish simply because swordfish live longer, eat other fish, and have a chance to build up more toxins in their flesh. It’s not the happiest thought, but it’s a reality. Better safe than sorry.

There is often discussion over mercury levels in certain types of fish. For most people, mercury from eating fish is not linked to health risks because the Environmental Protection Agency (EPA) regulates the amount of mercury in the environment and the Food and Drug Administration (FDA) regulates what fish can be commercially sold, keeping mercury at safe levels for consumption. However, mercury can cause damage to the developing nervous system of a young child or fetus if consumed in excess. To address this concern, the EPA and FDA issued a consumer advisory in 2004 for pregnant women, women who may become pregnant, nursing mothers and young children to limit exposure to mercury from fish while continuing to receive the health benefits.

The EPA and FDA advisory states that:

• Shark, swordfish, tilefish, and king mackerel should not be eaten because they have high levels of mercury.


• No more than 12 ounces (two average meals) of fish and shellfish that are lower in mercury (e.g., salmon, canned light tuna, shrimp, pollock and catfish) should be eaten each week.


• It is alright to eat tuna, but albacore (“white”) tuna is higher in mercury than canned light tuna, so albacore should only be eaten once a week.

In addition, the advisory states that it is important to check local resources for information on the safety of fish from local rivers, lakes and coastal areas.

Keep the fishery alive
We used to think the oceans contained a limitless supply of delicious fish — or at least that’s what we were taught in grade-school film strips. But we now know that the oceans can be quickly depleted, with fishing grounds closing down all around the US to help replenish the fish population. It’s important that we sustain our ocean’s bounty.

However, these lists are in perpetual flux. You can check the US government’s Office Of Sustainable Fisheries for more information about fish stocks and wise choices for your dinner out.