Monday Morning Freshness (#2) What’s Cooking in the Kitchen?

Welcome back to another edition of Monday Morning Freshness (#2MMF)


Today’s topic is… FOOD!  Yes, that’s right, FOOD!  Who doesn’t love food?  It makes you feel happy after a delicious dessert, it fills you up when you’re running on empty and about to crash, and it provides the body with the necessary nutrients we need each day.


For every good thing food can do for us, eat to much of it and a vast number of problems can be the result.  This may include obesity, diabetes, cardiovascular complications, and increase resting blood pressure to name a few.


In any case we aren’t here to way the pros and cons of food consumption, but instead, today we are going to talk about one particular item and that’s fish. I can see some of you now, rolling your eyes because you either haven’t ever tried fish or are sticking your tongue out at the computer saying YUCK!




I was inspired to do this post after talking with a friend who was concerned about the fish they were eating. I’m not sure if you guys are like me or not but I feel like every time I turn around, someone is telling me not to eat this kind of fish anymore and now I should only consume this fish. This has become a growing task to keep up with BUT…


Guess what?  Adding fish to your diet is incredibly good for you.  Why? Fish, especially, those high in omega-3s (essential fatty acids, we humans must ingest in order to obtain them) are great your our hearts.


Although there is no FDA recommendation of how much we need a day, the suggested amount is 2-500mg combined of EPA and DHA.  If you can’t stand fish and aren’t willing to try it, then supplementing it in your diet could be another option for you.


I comprised a quick list for you of what fish to buy and a few to avoid.

Good Guys: 

1.) Wild-Caught Salmon.   These guys have about 1200mg omega-3s per 3oz. serving and no limit suggested on consumption that I found.  Personally, I eat a ton of Wild-Caught Sockeye Salmon which is also a great source of Vitamin D.  I love this as a dinner option to pair with something like green beans or make fish tacos!

2.) Sardines.  Sardines are very high in Vitamin D as well and I buy mine from  Wild Planet on Amazon.  I usually toss them on a cauliflower pizza or in a fresh salad.  Sardines are also a smaller fish, lower on the food chain, so you typically don’t have to worry about mercury content either.  They also are a great travel snack since they can come canned and a 4oz serving can pack as much as 1500mg omega-3s.

3.) Pacific Halibut. This kind of halibut is a good source of potassium and vitamin D while being low in fat (2g per serving).  Per 75g serving it has a little of 400mg of omega-3s.  Bake it in the oven with a little lemon zest and pepper-  YUM!

4.) Other Fishies.  Some other fish on the lists to look for when shopping are black cod, rainbow trout (farmed), atlantic mackerel, and occasionally you can have albacore tuna but watch the mercury levels here.


Bad Guys:

Fish to avoid include: shark, ahi tuna (and others), king mackerel, and orange roughy to name a few.  You should avoid these mostly due to the mercury content they contain because of the toll it can take on our body after ingesting it.


Even albacore tuna which is listed above in the good section is not recommended for children under the age of 5 to consume more than 2x/month due to the mercury content.  Mercury poisoning can include: seizure, tremors, blindness or double blindness, memory problems, inability to walk, and even death in high doses.


*All in all, a few things to remember are 1. Check to make sure the mercury content of the fish is low.  2. Wild-Caught in some varieties is suggested to be better than farm-raised.  3. Get your omega-3s in and try different fish to see which ones you like best!


Send me your favorite fish recipes and I’ll post some on my page to share with everyone!

Have a Great Week!


Further Reading & Sources:,,20708011,00.html
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