Healthy fish and wine: It's good for the heart and the palate

Looking for food high in protein and low in saturated fat to serve for dinner? Fish might be your best option.

A typical 3-ounce serving of many fish has 19 to 26 grams of protein, and oily fish, such as salmon and tuna, is high in omega-3 fatty acids, which is good for heart health.

The American Heart Association recommends at least two servings of seafood each week for an adult.

“Fish makes you feel good. It is a great source of protein, and you can get your vitamins and nutrients, and it’s low in sodium and carbohydrates,” said Lori Badberg, seafood manager at Baker’s, 3614 Twin Creek Drive in Bellevue.

Badberg said it’s also a good dinner option because cooking it is simple.

“It can be a really fast meal. It might take you longer to steam a vegetable with it than to cook a fish,” she said.

To make it even easier, look for fish that is already seasoned and ready to bake. Seasonings can include lemon pepper, Cajun, Jamaican jerk and California garlic medley. Use garnishes such as fresh dill, thyme and lemon.

Seafood is safe to eat at 145 F, Badberg said, but she prefers to cook hers around 160 to 170 F.

Here are five fish options to serve friends or family for dinner. Serve with vegetables, such as roasted zucchini and boiled asparagus.

» Very mild boneless fillet with light, flaky texture

» Farm-raised; most often comes from Honduras; available year-round

» Marinade or add dry rub such as lemon pepper

» Bake or broil

» Wine pairing: pinot grigio, or a zesty light white

» Slightly sweet flavor, slightly flaky texture

» Farm-raised from southern states; available year-round as whole fish, fillet and nugget

» Add a dry rub such as Cajun

» Bake, broil or fry

» Wine pairing: pinot gris, or a medium bodied white

“Most people like to fry catfish with a dry rub. It will flake really well when it’s done. You can make fish and chips or serve it with corn bread,” Badberg said.

» Very mild flavor, firm and flaky texture

» Frozen from North Atlantic and Alaskan water; available year-round

» Season with lemon, garlic thyme

» Wine pairing: Chardonnay, or a medium to light bodied, aromatic white

“Cod is very healthy for you. Kids like it because it doesn’t taste like much. It’s a bland flavored fish, so you want to put something on there to flavor,” Badberg said.

» Rich fish flavor, meaty texture

» Fresh Sockeye salmon from Alaska and northern Pacific is available mid-May until fall; farm-raised from Chile and occasionally Canada, available year-round

» Add lemon and rosemary or an Asian teriyaki blend

» Wine pairing: pinot noir, or a full-bodied white or red

» Rich in flavor, firm texture

» Wild-caught yellowfin tuna available year-round

» Season with lemon pepper or steak seasoning

» Wine pairing: merlot, or a medium bodied red or white

“Make sure it’s nice and red in the center, don’t overcook it. Cook it to rare,” Badberg said.

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