Healthy Seafood Hawaii Seafood and Heart Health Background

Healthy Seafood Hawaii
Seafood and Heart Health
Hawaii is home to
Did you know that heart disease is
the leading cause of death in
Hawaii? In many cases, heart
disease can be prevented by eating
well and leading an active lifestyle.
seafood in the
Fish is considered to be a "heart
healthy" food because it contains
healthy fats and is a rich source of
many essential nutrients. Fresh fish
is also low in saturated fat and
sodium, two nutrients that are
known to increase the risk of heart
disease when consumed in high
Even though fish is an important
food in many Asian and Pacific
Island cultures, many people in
Hawaii do not eat enough fish.
Health Benefits of Fish
Fish is the only major source of the
long-chain omega-3 fatty acids
eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA) in the
human diet. These omega-3 fatty
acids are known help prevent and
treat heart disease by:
 Lowering blood triglycerides
 Helping to prevent arrhythmias
(abnormal heart rhythms)
 Lowering blood pressure
 Lowering blood cholesterol levels
 Reducing inflammation
 Reducing the tendency of blood
to clot
some of the best
world! Kapi’olani
Community College’s
Splash of Aloha
cookbook features
Hawaii’s finest
seafood in over 90
How Much Fish Should I Eat?
delicious and heart-
The Academy of Nutrition and
Dietetics and American Heart
Association recommend eating two
4-ounce servings of fish per week.
A 4-ounce serving is slightly larger
than a deck of playing cards.
such as “Broiled
Heart Healthy Fish Preparation
healthy recipes
Opah with Toscano
Kale” and “PanRoasted Mahimahi
with Ginger-Garlic
Shoyu”. Pick up a
copy today and eat
to your good health.
Fish can be prepared and enjoyed in
many ways. Consider these tips:
 Do not overcook or deep fry fish
– doing so will decrease the
omega-3 content of the fish
 Moist-heat cooking methods,
such as poaching, steaming, and
braising help to keep the fish
moist and flavorful
 Add more vegetables to your
cooking—carrots, bell peppers,
and leafy greens add color and
nutrition to your meals
 Use herbs and seasonings instead
of salt or soy sauce to reduce
sodium content
 Ingredients such as lemon juice,
garlic, and ginger reduce the need
for salt and compliment the
flavor of many fish dishes
Broiled Opah with Toscano Kale (By Chef Kevin Tate)
2 T.
butter, divided use
Juice of 1/2 lemon
1 T.
white wine
1-½ T. garlic powder
½ tsp. salt
1 T.
fresh thyme, leaves
stripped and
chopped fine
1 lb. opah
6-8 c. chopped Toscano
½ c. sweet peppers (red,
yellow, orange), short
2 T.
extra virgin olive oil
1 med red onion, sliced thin
½ tsp. pepper
1) Melt butter in microwave (45seconds at 30%). In a zippered plastic bag, combine melted butter,
lemon juice, wine, 1 T. garlic powder, and ¼ tsp. salt and thyme.
2) Cut fish into 4 even pieces and place in a plastic bag with butter-lemon-thyme marinade; marinate
10 minutes.
3) Broil fish 3 minutes (do not turn). Remove from oven and let sit while preparing kale.
4) Place olive oil in a large skillet or wok, heat over medium heat and add onion and peppers and toss
to coat with oil.
5) Add kale, remaining garlic powder, salt and pepper. Stir-fry 3 minutes until kale begins to wilt.
6) Add remaining butter. When butter has melted, remove greens to serving plates and top with
broiled fish.
Makes 4 servings. ~1600 mg EPA+DHA per serving