Page 2 - ESNY Summer 2018
P. 2

WHAT TYPE OF FISH / SEAFOOD TO BUY
Some types of fish may have a higher content on mercury; however, the guide below will make it simple for you to know which fish you can include in your diet and how often.
BEST CHOICES (allow 2-3 servings/week)
Anchovies *, Atlantic Mackerel*, Catfish, Clams, Cod, Crab, Herring*, Flounder, Haddock, Hake, Oysters, Pollock, Shrimp, Salmon*, Sardines*, Sole, Tilapia, Tuna (canned light), Weakfish
Locally available inexpensive seafood options:
Dogfish, Porgies (Scup) and Sea Robin
GOOD CHOICES (allow 1 serving/week)
Bluefish*, Grouper, Halibut, Snapper, Spanish Mackerel*, Striped Bass*, Tilefish *, Tuna
*Fattier fish tend to be the best sources of omega 3 fats
 Recipe Corner
 Fish Tacos
Makes: 4 servings (2 tacos each)
Ingredients:
• 1 red onion, chopped
• 1/2 cup cilantro, chopped
• 1 cup shredded cabbage
• 1 pound white fish, any type
• 8 small corn tortillas
• 1 teaspoon chili powder (more or less to taste)
Directions:
1. Mix onion, cilantro, and cabbage together in a bowl and set aside.
2. Coat a baking sheet with cooking spray. Lightly sprinkle fish fillets
with chili powder and lay out on sheet.
3. Place in the oven about 6 inches from the broiler. Broil for
approximately 3 to 4 minutes, or until fish is fully cooked. You will know the fish is done when it pulls apart easily when separated with a fork.
4. Lightly fry tortillas on an oiled griddle or skillet, or heat tortillas in the microwave oven for a few seconds until softened and hot.
5. Fill tortilla with fish, cabbage, onion, and cilantro and fold in half.
  Serve with salsa and citrus slices, if desired.
   






































































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