Feasting on Frozen Fish Filets

by Shereen Jegtvig

The American Heart Association, as well as other health organizations, suggests we eat at least two servings of fish each week.  That’s because fish is low in saturated fat while being a good source of protein and omega-3 fatty acids that can help keep your heart and blood vessels healthy.  Of course the type of fish you choose is important.  Baked salmon is good, but fried fish filets aren’t so good because your healthy fish has been surrounded with a fat-soaked batter.

So what should you look for when buying frozen fish filets so you can keep the goodness of the fish intact?  You want fish filets made with little or no breading and no added trans or saturated fats.  You may also want to look out for sodium, which is usually present because of flavor enhancers like monosodium glutamate or other additives. 

Take a look at some frozen fish filets with our FoodEssentials tool, arranged by amount of saturated fat per 100 grams fish:

There are lots of brands of fish that are low in saturated fat.  That’s good.  The High Liner brands appear to be the best; however the teriyaki marinade is high in sodium.  Sadly, if you take a closer look, most of the frozen fish filets contain lots of additives and have very long ingredients list.  Your best bet is to buy plain frozen fish filets and bake them or sautee them in a little oil and your favorite seasonings.  Keep your consumption of the frozen bread fish filets to a minimum for a healthy heart.

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