You can undoubtedly see why fish is a popular option among runners: it provides a healthful punch at a low-calorie cost. However, since you are unsure of what to purchase or how to cook it, you may not eat it often. There's also the issue of mercury exposure and pollution from farmed fish feces to consider. Furthermore, many wild species have been overfished, resulting in declining populations. It's enough to make you go to the chicken section. And that's a pity, adds Molly Kimball, R.D., a sports dietitian, since there are lots of alternatives to more popular—but less ecologically friendly—seafood options. These fish are simple to make and delicious to eat when cooked correctly.
Ancient Char
Arctic char is an excellent source of DHA and EPA, omega-3s that protect against heart disease and are milder than salmon. "They have an anti-inflammatory impact," Kimball explains, "so they may help to lessen inflammation that causes discomfort." Astaxanthin, an antioxidant that boosts HDL, or "good cholesterol," gives char its pink tint. Because most char is farmed in controlled tanks on land, there's minimal possibility of contaminants or fish escaping into open water.
Arctic Char With Maple Glaze
2 tablespoons maple syrup, 1 tablespoon balsamic vinegar, and 1 tablespoon orange zest Brush the mixture over four char fillets and bake for 12 minutes at 450° F. Halfway through, reapply the glaze.
Barramundi
Barramundi, a native of Australia, is currently farmed in the United States (using sustainable techniques). Dietitian Kate Geagan, R.D., author of Go Green, Get Lean, says it has a buttery, sweet taste that isn't at all fishy. Five ounces provide 30 grams of protein and 833 milligrams of omega-3s, roughly three times the amount found in cod and tilapia. Look for fillets in your grocer's freezer, which are flash-frozen to keep the texture and taste of the fish.
Saffron Broth For Barramundi
In a pan with 1 tablespoon oil, cook four fillets for 2 minutes on each side over medium heat. Remove the fish from the equation. 1 1/2 cups chicken stock and 1/2 teaspoon saffron should be added to the pan. Simmer for 2 minutes before adding the fish. Into four dishes, divide the broth and fish. Garnish with dill.
Sardines In Canning
Sardines are high in omega-3 fatty acids and vitamin D, with eight times the amount of canned light tuna. "Vitamin D is essential for the immunological system of a runner," adds Geagan. "It lessens the chances of contracting a bug while training." Sardines have a lot of calcium in their edible (and scarcely detectable) bones. Sardines were deemed a "Super Green" option by the Monterey Bay Aquarium's Seafood Watch because of their minimal contamination and large populations.
Pizza With Sardines
2 naan breads, 1 cup tomato sauce, 2 cans drained sardines, 1 sliced red onion, 1/2 cup roasted red pepper Preheat oven to 425°F and bake for 10 minutes. 1/2 cup Swiss cheese and 1 cup arugula on top of each. Cook until the cheese has melted.
Mussels
One serving of this delicate shellfish delivers more than three times the daily allowance of selenium and vitamin B12. "Vitamin B12 is essential for energy metabolism and red blood cell production," adds Geagan. Mussels are also high in omega fats, iron (which helps muscles stay energized by boosting oxygen flow), and protein, with 20 grams in only three ounces. They're also cheap, delicious, and simple to make.
Mussels With Coconut And Lime
2 pound mussels, rinsed 1 can light coconut milk, 2 limes' juice, 1/2 cup cilantro, and 1/2 teaspoon red pepper flakes, brought to a boil. Add the mussels, cover, and cook until they open (three minutes). Toss any that don't open. As a dipping sauce, use the coconut liquor.
Halibut Of The Pacific
Even picky fish eaters will like the mild taste and meaty texture of halibut. It's low in saturated fat and high in protein, omega-3 fatty acids, selenium, potassium, and vitamin B6. "Vitamin B6 is required for protein metabolism as well as the appropriate functioning of the neurological and immunological systems," explains Kimball. The most sustainable halibut comes from Alaska, Washington, and Oregon. Avoid Atlantic halibut, which has been severely overfished, resulting in very low numbers.
Halibut Salsa With Kiwi
3 1/2 cups chicken broth, 2 lemons' juice, 1 tablespoon peppercorns, and 4 thyme sprigs Remove from heat, add four fillets, cover, and set aside for ten minutes. Salsa prepared with two chopped kiwis, one diced jalapeño, lime juice, and cilantro is served on top of the fish.
SABLEFISH
Sablefish, often known as black cod, is a delicious fish with pearly white flesh. Three ounces include a considerable amount of selenium and 1,400 mg of omega-3s, which is around 30% higher than wild salmon. According to a new research published in the British Journal of Nutrition, consuming a high amount of fish omegas improves the efficiency with which muscles utilise oxygen, perhaps delaying muscular tiredness. The Marine Stewardship Council has certified wild-caught sablefish from Alaska and British Columbia as sustainable.
Pomegranate-Based Sablefish
1 cup pomegranate juice, 1 tablespoon brown sugar, 1 tablespoon balsamic vinegar Reduce the heat to low and continue to cook until a syrup develops (12 minutes). Broil four fillets for ten minutes before brushing them with maple syrup.
Better Eating
To prevent the fishy flavor, use high-quality canned sardines. Sauté them lightly with onion, capers, and bread crumbs. Toss with spaghetti and parsley before serving.
Caution is advised.
For a healthier catch, consider dumping these fish overboard.
Cod from the Atlantic Ocean
Years of excessive fishing have resulted in a population reduction.
Better Option: Cod from the Pacific Ocean in the United States
Tuna Bluefin
It's often referred to as toro in sushi, however, it's rich in mercury and overfished.
Better Choice: Albacore or yellowfin tuna caught with a pole and line
Sea Bass from Chile
The slow-growing bass has been overfished, using several ways that are harmful to the ecology.
Sablefish And Farmed Or Wild Stripe Bass Are Better Options
Salmon from a farm
It's often referred to as "Atlantic salmon," and it's farmed in floating cages that are exposed to coastal seas, allowing fish and pollutants to escape. They have a greater concentration of PCBs than typical wild fish.
Better Option: Rainbow trout produced in Alaska and wild Alaskan salmon
Shrimp from the United States
Mangrove forests are being destroyed to make way for antibiotic-reliant crops.
