recipe book - Florida Environmental Public Health Tracking

recipe book - Florida Environmental Public Health Tracking

An Introduction
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Fish for Your Health
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Fish for Your Health"
Hooked: Heart-Healthy
Fish Recipes From Real Floridians
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! Florida Department of Agriculture and Consumer
Services’s guidelines
$ Fish For Your Health 7!8
9
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EAT FISH,
choose wisely!
Table of Contents
SALMON. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
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TILAPIA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
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SHRIMP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
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COD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
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4,
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TUNA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
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CATFISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
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OTHER FISH. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
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FISH CONSUMPTION RECOMMENDATIONS. . . . . . . . . . . . . . . . . . . 25
SALMON
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a full day’s requirement of vitamin D#
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!B12niacin
selenium ' B6
magnesium
LOW IN CALORIES
HIGH IN SELENIUM
LOW IN SATURATED FAT
3
CEDAR-PLANKED WILD
SALMON WITH GINGER
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HONEY SALMON
SWEET THAI SALMON
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SIMPLE SALMON
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SALMON WITH THAI
PEANUT SAUCE
CURRY SALMON RICE
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SALMON DELISH
SANGRIA SALMON
WITH SALSA
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Polish Salmon Turnover
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GARLIC SALMON
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TILAPIA
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phosphorus
niacin selenium vitamin B12 potassium 9
9
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MILD FLAVOR
HIGH IN POTASSIUM
HIGH IN PROTEIN
9
SWEET AND SOUR
TILAPIA
BLACK BEAN SALSATOPPED TILAPIA
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BAKED TILAPIA WITH
DILL SAUCE
LIME BUTTER TILAPIA
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BAJA TILAPIA TACOS
SPICY TILAPIA WITH
PEPPERS
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BREADED TILAPIA
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GARLICKY CURRY
TILAPIA
VEGGIE-TOPPED
TILAPIA
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SHRIMP
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cholesterol T+5'1
iron zinc copper " low in total
saturated fat calories
HIGH IN ZINC
HIGH IN IRON
HAS “GOOD CHOLESTROL”
14
SHRIMP GAZPACHO
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ALFREDO
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AND GROUPER
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COD
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high levels of protein
4,
vitamin B12 vitamin B6!
reducing
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EFFECTS
HIGH IN VITAMIN B12
CAN HELP PREVENT STROKE
16
COLEMAN’S COD
SANDWICH
COD FILLETS WITH
RED PEPPER SAUCE
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TUNA
! help prevent a lot of
undesirable health outcomes ! !
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folic acid vitamin B6 % ,
omega-3
HIGH IN
FOLIC ACID
LOW IN CARBOHYDRATES
HIGH IN VITAMIN B6
19
TUNA NOODLE
CASSEROLE
'+;"4
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TUNA SPREAD
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MARY HARTMAN
TUNA LOAF
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TUNA SALAD
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20
CATFISH
4
selenium vitamin B12
,
potassium niacinJ
*=>
&amino
acids &
% improve immunity functions
DAILY REQUIREMENT OF
AMINO ACIDS
IMPROVES IMMUNITY
FUNCTIONS
HIGH IN POTASSIUM
21
GRILLED CREOLE
CATFISH SALAD
'6:'4
CHEESY SEAFOOD
SPAGHETTI
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OTHER FISH
23
LINGUINE WITH
WHITE CLAM SAUCE
SARDINE SANDWICH
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WHITEFISH WITH
SAUTÉED VEGETABLES
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24
. ! Fish Consumption Recommendations
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low
Women can eat up to 12
K
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K
K
K9
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K!/#
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K
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0
K
^
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moderate
high
Women can eat up to 4
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K
K
K
K
K
/6
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K/1
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K/
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K
K
K
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40
K!!
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K
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60
K
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K/
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K/;5!
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* .43/-
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^ 12
LOW IN MERCURY
MODERATE IN
MERCURY
HIGH IN
MERCURY
HOW MUCH FISH TO EAT?
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