Foods that are “fatty” usually are considered bad for your health, but in the case of fatty fish, the opposite is true.

Fish provides high quality protein that is lower in fat, saturated fat and calories than most cuts of beef or pork. Studies show that eating one or two servings of fish a week reduces the risk of heart disease, stroke and age-related macular degeneration; helps prevent irregular heart rhythm, and may relieve the inflammation associated with rheumatoid arthritis. These health benefits all are related to the type of fat in fish.

Omega-3 fatty acids

The fat in all fish is in the form of oil, which is rich in omega-3 fatty acids. The benefits of a diet high in omega-3 fatty acids from fish oils was first recognized when researchers discovered that certain populations had a low incidence of heart disease even though they ate a high fat diet. The fat in their diets came mostly from fish and other seafood, not from meat and dairy.

Sources of omega-3 fats

Fatty fish include salmon, lake trout, herring, sardines and tuna. Other fish and shellfish contain smaller amounts. Plant food such as walnuts, flaxseed, canola oil and soybeans provide a different type of omega-3 fatty acids, which can be converted in small amounts by the body into the kinds of omega-3 found in fish.

Suggestions for eating fish

The American Heart Association recommends eating fish (particularly fatty fish) twice a week to reduce the risk of cardiovascular disease.

Considering all the health benefits of eating fish, it is unfortunate that some larger fish may develop high levels of mercury from contamination in lakes and oceans. Shark, swordfish, king mackerel and tilefish should be avoided by children and pregnant or breastfeeding women because they may contain high levels of mercury.

Most health experts state that the health benefits from eating fish far outweigh the risks because many fish do not have high mercury levels. Tilapia, which is widely available in grocery stores and restaurants, has a very low mercury level. For a complete listing of mercury levels in commercial fish and shellfish, visit the Food and Drug Administration Web site at www.fda.gov.

Preparing fish

Frying fish can add unwanted fat and calories. Baking, grilling, broiling or microwaving are preferred cooking methods. Baking fish in aluminum foil keeps it moist and makes cleanup easy. The accompanying foil-baked fish recipe got a “thumbs up” from The House Doc, my faithful recipe taster and dish washer.

For more nutrition information and easy recipes, visit www.cce.cornell.edu/cayuga.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County

Foil-baked Fish

Makes 2 servings

1 medium tomato, seeded and diced

1 small green pepper, diced

2 small green onions, sliced in 1/4-inch pieces

4 mushrooms, sliced (optional)

1 clove garlic, minced (or 1 teaspoon bottle minced garlic)

2 teaspoons oil

8 ounces tilapia (or other white fish)

2 teaspoons lemon juice

1/2 teaspoon dried dill

Preheat oven (or toaster oven) to 350 degrees. Spray two 14-inch pieces of aluminum foil with cooking spray. Cook vegetables in oil in skillet for 5 minutes or until softened. Stir in garlic. Divide fish into two even portions and center on foil. Top each with half of vegetables, lemon juice and dill. Fold two opposite edges of foil over twice to make a tight, double fold. Do the same with the other two edges. Place foil packets on baking sheet. Bake 15-20 minutes (fish is ready to eat when it flakes easily with a fork). Serve packets along with cooked rice, barley, pasta or potatoes.