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Finding the Best Frozen Fish: The American Heart Association recommends eating two 4 oz. servings of fish a week.

Fish is one of the healthiest foods you can consume, especially if it's from the fatty fish family, which includes salmon, herring, mackerel, sardines, and albacore tuna. Fatty fish are highest in omega-3 fatty acids--one of the best nutrients for maintaining heart health and blood pressure. Fish also contains vitamins A, B2 (riboflavin) and D, as well as the minerals calcium, iron, magnesium, potassium, zinc, phosphorus, and iodine.

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
Words:858
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