1 2
H E A LT H Y S P I R I T S U M M E R 2 015 w w w. s a m c . c o m
H E A L T H Y E A T I N G
Grilling
E V E R Y T I M E
perfect fsh
By Bev Bennett
and brain health, according to Katy Saalfeld, registered
dietitian, Fremont Area Medical Center, Fremont, Neb.
MARINATE TO TASTE
To assure that fish remains delicious, nutrient dense and
healthful after grilling, marinate it first. "A marinade is really
beneficial to fish," says Hartley.
Fish soak up the sprightly accents of fresh herbs, citrus
juices and/or vinegars that add great taste but minimal
calories or sodium. In addition, a marinade may help
reduce the formation of potentially harmful heterocyclic
amines (HCAs) that develop when you grill muscle proteins
from beef, pork, poultry or fish at high temperatures over
an open flame.
Marinades don't have to be complicated, says Hartley.
"People usually have lemon juice and balsamic vinegar on
hand. Put a little rosemary in that and leave [the fish in it] for
30 minutes," she says.
Rosemary and lemon juice have both been shown to
reduce the amount of HCAs that form during grilling.
F
or Dr. Stephen Welsh, getting his three children to
eat fish isn't an issue.
Joe, age 6, Jake, 9, and Emma, 11, are
enthusiastic about fishing and like to eat what
they've caught, says the family physician affiliated
with Spectrum Health Gerber Memorial, Fremont, Mich.
"We always eat the bluegill we catch, and we've never had
leftovers," Dr. Welsh says.
But you don't have to literally reel in fish to whet your
family's appetite. Instead, simply set up the grill.
Grilling can enhance fish flavor without adding calories,
says Julie Hartley, a registered dietitian and licensed dietitian
nutritionist at Willis-Knighton Health System, Shreveport, La.
What's more, fatty fish—which are well-suited for
grilling—may have some nutritional advantages if you match
the fish with proper grilling techniques and savory yet low-
fat accompaniments. Salmon, for example, is an excellent
source of vitamin D.
Oil-rich fish, such as salmon and lake trout, are also good
sources of omega-3 fatty acids, which may benefit heart
up