Finding the Best Frozen Fish: The American Heart Association recommends eating two 4 oz. servings of fish a week.
Fish located in the frozen food section of the supermarket often is more fresh than the fish in the fresh seafood department. Look for packages that say "frozen at sea" (FAS), which means they were filleted and frozen on the ship. Another acceptable label is Individually Quick Frozen (IQF), which means each fillet was frozen separately. With IQF, each fillet also has the benefit of a skim coat of water frozen on top of it.
Some fish are thawed and filleted when they reach a land-based factory and then refrozen for delivery, so avoid, if possible, packages that say "previously frozen." Frozen fish can last three months or more in the freezer, while fresh fish should be cooked within 48 hours after leaving the store.
Finding the Healthiest Frozen Fish
You should be able to find a variety of fish options in the frozen aisle, ranging from salmon to cod/scrod, tilapia, whiting, mahi mahi, flounder, haddock, and shellfish. The healthiest fish is one with no breading or batter coating. However, if you're choosing a breaded fillet, check to see if your brand includes whole wheat in its bread crumbs, which would provide a slightly healthier boost. A crispy batter may be higher in total fat and in saturated fat than a breadcrumb coating, so be sure to check Nutrition Facts labels.
Cooking Your Fish
Thaw your fish slowly and evenly the day you plan to cook it by placing it on a plate in your fridge, rather than on the counter. Fish is naturally low in calories and saturated fat. To keep it that way, steam it, bake it, or pan sear it on the stove with a quarter-cup of water, a dash of olive oil, and some tasty seasonings, such as thyme, rosemary, cayenne pepper, or lemon zest. Four-ounce fish fillets cook in about four minutes per side.
HAVE FISH DELIVERED TOYOUR DOOR
There are companies such as Sizzlefish, Omaha Steaks, and Great Alaska Seafood from which you can order online and get frozen fish delivered right to your door. Prices start as low as $4 to $8 per fillet; however, you usually have to purchase in bulk and may be required to spend $ 100 to $200 or more in one purchase. If you are interested in home delivery, be sure you have room in your freezer for a dozen or more fillets, and are able to take in the shipment as soon as it arrives.
SUPERMARKET SLEUTH FROZEN FISH SVG. SIZE CALORIES Sea Best AhiTuna Fillets 4 oz. 130 Orca Bay Tuna Steaks 4 oz. 120 Simply Balanced by Target Atlantic Salmon 4 oz. 240 Henry & Lisa's Wild Alaskan Salmon Fillets 4 oz. 131 Sea Best Salmon Fillets 4 oz. 125 Orca Bay Sockeye Salmon Fillets 4 oz. 160 Dr. Praeger's Lightly Breaded Fish Fillets 2 fillets 200 Dr. Praeger's Rice Crusted Fish Fillets 2 fillets 170 Tridant Alaskan Salmon Burgers 4 oz. 170 Cedar Bay Planked Atlantic Salmon Serves 1-2 220 Fillet w/Orange & Ginger SUPERMARKET SLEUTH FAT/ CARB FROZEN FISH SAT FAT (G) (G) Sea Best AhiTuna Fillets 1.5/0 4 Orca Bay Tuna Steaks .5/0 0 Simply Balanced by Target Atlantic Salmon 15/3.5 0 Henry & Lisa's Wild Alaskan Salmon Fillets 4/1 0 Sea Best Salmon Fillets 4/0.5 0 Orca Bay Sockeye Salmon Fillets 6/1 0 Dr. Praeger's Lightly Breaded Fish Fillets 8/1 19 Dr. Praeger's Rice Crusted Fish Fillets 7/.5 16 Tridant Alaskan Salmon Burgers 9/1 2 Cedar Bay Planked Atlantic Salmon 11/2.5 14 Fillet w/Orange & Ginger SUPERMARKET SLEUTH SODIUM SUGAR FROZEN FISH (MG) (G) Sea Best AhiTuna Fillets 40 0 Orca Bay Tuna Steaks 50 0 Simply Balanced by Target Atlantic Salmon 65 0 Henry & Lisa's Wild Alaskan Salmon Fillets 67 0 Sea Best Salmon Fillets 75 0 Orca Bay Sockeye Salmon Fillets 125 0 Dr. Praeger's Lightly Breaded Fish Fillets 270 <1 Dr. Praeger's Rice Crusted Fish Fillets 310 0 Tridant Alaskan Salmon Burgers 330 0 Cedar Bay Planked Atlantic Salmon 330 12 Fillet w/Orange & Ginger SUPERMARKET SLEUTH FIBER PROTEIN FROZEN FISH (G) (G) Sea Best AhiTuna Fillets 0 25 Orca Bay Tuna Steaks 0 28 Simply Balanced by Target Atlantic Salmon 0 23 Henry & Lisa's Wild Alaskan Salmon Fillets 0 23 Sea Best Salmon Fillets 0 22 Orca Bay Sockeye Salmon Fillets 0 24 Dr. Praeger's Lightly Breaded Fish Fillets 2 11 Dr. Praeger's Rice Crusted Fish Fillets 4 11 Tridant Alaskan Salmon Burgers 0 20 Cedar Bay Planked Atlantic Salmon 0 16 Fillet w/Orange & Ginger Note: g=gram, mg=milligram, sat fat=saturated fat, carb=carbohydrates. Source: Food packages and company websites. Products are in order by sodium count. Images courtesy of their manufacturers.
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|Title Annotation:||SUPERMARKET SLEUTH|
|Publication:||Women's Nutrition Connection|
|Date:||Aug 27, 2019|
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