Salmon, mackerel, lake trout, tuna, butterfish, whitefish, herring
The American Heart Association recommends consuming at least 250mg of EPA and DHA fatty acids per day or 1.7 grams per week in order to gain health benefits.
Structure of Finfish
Tenderness is a quality that all fish share
3 factors contribute to its tenderness
Collagen
3% content - small amount when compared to meat and poultry (15%)
Amino Acid Content
Less hydroxyproline in its connective tissue
The collagen that is present breaks down at a lower temperature
Unique Muscle Structure
Fish muscles are shorter and are arranged in sheets
Muscles are layered and not bundled
Each segment or sheet is called a myotome
Contributes to the characteristic flakiness and tenderness
Myotomes
Layers of short fibers in fish muscle
Myotomes are separated by large sheets of thin connective tissue called myocommata
Myocommata turns into a soft gel by heat
Pigments in Finfish
White, pink, or red (or a combination)
Darker pigment
Due to the slow-twitch muscle fibers from endurance swimming
Higher fatty content darkens flesh color from fatty fish like mackerel and tuna
Higher myoglobin concentration leads to quicker rancidity. The iron in myoglobin accelerates the oxidation of fat in the muscle.
Lighter pigment
Due to the fast-twitch muscle fibers which are designed for quick short bursts of swimming
Mercury in Fish
Nearly all fish and shellfish contain traces of mercury (Hg)
Mercury makes its way into water and is taken up by fish
Larger fish have higher levels of mercury because every time they eat a small fish, they add mercury to their flesh
Some fish and shellfish have higher levels of mercury that may harm unborn babies or children's developing nervous system