Healthy Hacks for Fish Fry Season

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CLEVELAND - With Lent underway, we’ll see plenty of local fish fries popping up.

But when it comes to any fried foods, it’s best to enjoy them in moderation or see if there are alternatives.

“Typically, fish fries are literally that: fried, battered fish. However, you can see if there are healthier options, like a baked or broiled cod,” explained Beth Czerwony, RD, a registered dietitian for Cleveland Clinic.

Between the batter and oil, Beth says fried fish can pack a lot of calories and saturated fats per serving.

That’s why picking a baked or broiled fish is best if possible.

If you still want that crispy texture at home, air frying it can give you the same crunch without those added oils.

You can also opt to make your own healthier tarter sauce by using a light mayonnaise or low-fat Greek yogurt.

Overall, Beth recommends trying to incorporate fish into your diet because of the health benefits it offers when prepared right.

“Fish can be low in fat, low in cholesterol as well as a good source of protein and omega-3 fatty acids. Salmon, sardines and the more smelly, fishier fish tend to be higher in omega-3 fatty acids. There's a direct correlation between omega-3s and decreasing inflammation in the body, which then in turn helps decrease the chances of getting cardiovascular disease.”

If you’re not much of a seafood eater, Beth says to try something like cod or tilapia to start.

You can also mix it into a gumbo if you’re not keen on eating fish on its own.