Skip the ‘Fry’ in Your Fish Fry

A registered dietitian shares alternatives for those who want to enjoy a fish dinner while keeping it heart-healthy.

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CLEVELAND – Tis’ the season for a Lenten fish fry.

While fish is an important part of a heart-healthy diet, according to Kate Patton, a registered dietitian at Cleveland Clinic, the type of fish we eat makes a difference for our overall health.

“We know from a lot of research that the omega-3 fats found in the deep cold-water fish have a lot of heart-protective benefits, and overall health benefits, including lowering inflammation,” she said.

Patton says eating fish 2 to 3 times a week is ideal for maximum heart health benefits.

She said omega-3-rich fish, such as salmon and tuna should be at the top of your shopping list.

But if those options are not favorites, Patton encourages people to eat any type of fish that they like.

Keep in mind, the preparation can really make a difference too.

She said it’s best to make sure fish is baked, broiled, or grilled – and not deep-fried.

For those who prefer to have some sort of coating on their fish dinner – Patton recommends coating it with some whole grain bread crumbs, or almond flour, drizzle with olive oil, and then bake it in the oven, as opposed to deep-frying it.

You can also try making your fish in a pan on the stove.

“Maybe try pan-frying instead of deep-frying, so you still get some of that crispiness and flavor, but it’s not completely dunked in oil and going to give you a lot of extra calories,” said Patton.

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