Wednesday, April 22, 2015

Oh, Fish Sticks!

Good Shepherd Food Bank has added a new purchased product: Frozen Fish Sticks!  

Why everyone should be eating more fish!

Fish contain the good-for-you fats called Omega-3s. These vital nutrients may help lower the risk of heart disease, depression, dementia, and arthritis. Because our bodies can't make Omega-3s, we need to eat them, and fish is a relatively easy way to get these essential fats.

Are you getting enough fish in your diet?

The American Heart Association recommends eating fish at least two times per week, with a serving size of about 2-3 ounces (about the size of a deck of cards or the palm of your hand).  If eating fish sticks, the serving size is generally 3 fish sticks. The more fish or Omega-3s you can get into your diet, the greater the effects on your body’s ability to curb inflammation in the blood vessels and slow plaque buildup inside blood vessels. 

Fresh, frozen or canned are all great options.

Tuna isn't the only fish that comes in a can. Salmon does, as do many others.  Should you use canned fish over fresh? It depends. Canned tuna, salmon and other fish are relatively inexpensive ($2.00 for a can of fish as compared to $8-12 a pound for fresh), they have a long shelf life and the fish is cooked and ready to use. Be aware, though; canned fish is higher in sodium than fresh and some canned fish comes with skin and bones. Did you know frozen fish is just as good if not better than buying the fresh filet? Most fish available in retail stores is frozen at sea (FAS) and then thawed for display at the store. So head to the frozen section for your fish! Good Shepherd Food Bank’s new offering of Frozen Fish Sticks can help your patrons increase their fish intake!

Make your own Tartar Sauce:

½ medium lemon
½ cup low-fat mayonnaise
½ cup plain nonfat yogurt
3 Tablespoons sweet pickle relish
¼ teaspoon ground black pepper

Quick Honey Mustard:

½ cup spicy brown mustard

2 Tablespoons honey
GSFB Network is a blog for partner agencies of Good Shepherd Food Bank focused on feeding Maine's hungry.