By Elena Voropay

Do you carry a fishing pole in your car "just in case”? If you are one of those hard-core fishermen, chances are you spent all summer fishing and have stocked enough fish for the next few months. Living on a planet whose surface is over 70 percent water, and whose waters support an abundance of edible life, fishing became a sport and a hobby with delicious prizes. But even if it’s not your avenue of feeling peace and serenity (or thrill and excitement), you probably go to your local grocery store to purchase some gifts from the sea now and then. 

And if you are still trying to tingle your taste buds with canned tuna, more power to you. For the rest of us local supermarkets and restaurants offer a wide variety of delicious fish - salmon, mackerel, trout, bluefish, albacore tuna, herring, striped bass, and sardines, to name a few.

If seafood appears on your table at least twice a week, you are not only satisfying your appetite and taste, but supply generous amounts of valuable protein, vitamins, minerals and fats. That’s right – fats are extremely important for overall well-being. But let’s reserve this property only to ‘good’ fats, more specifically Omega-3 polyunsaturated fatty acids. These fats play a balancing act with animal fats found in abundance with most of our meals. Polyunsaturated fatty acids contain relatively small amounts of cholesterol - certain cuts of meats contain up to ten times the amount per serving.

A number of respectable studies indicate that eating several servings of fish each week may strengthen your immune system response, assist in blood clot formation and hormone production, balance your cholesterol levels, and support healthy brain and nerve function.

A great deal of attention has been given recently to the prevention of heart disease, the leading cause of death among Americans. Due to its unique chemical nature, Omega-3s have shown to lower the blood cholesterol and minimize the risk of cardiovascular disease and stroke by preventing the clotting of blood platelets, which can lead to blockages.

Including fatty fish in your menu may also help in preventing depression. Additional benefits include reducing joint and muscle pain associated with physical activity and age, not to include taste and palatability.

Besides the healthy fats, fish itself has other substances that appear to have many benefits. With more digestible protein than most foods, fish is packed with vitamins and minerals. It contains high amounts of vitamins A, B, D, and K, as well as calcium, iodine, magnesium, phosphorus, potassium, and iron. With all the fabulous benefits fish has to offer, moderation is still the key to success. Consider that overdoses, just like underdoses, may also impair immune function, elevate LDL cholesterol, alter blood lipids and blood clotting, and worsen Type II diabetes. Moreover, fish oil naturally contains high levels of the two potentially toxic vitamins, A and D.

So cast your net for fish from deep, cold waters to feed your heart and soul. And don’t be intimidated by complicated recipes to prepare your catch of the day. Just learn the basics and adjust to your taste:

• As compared to meat, delicate flesh of fish can be cooked in a very short amount of time. Try not to overcook it, or it will taste worse than your paper towel.
• You can broil, bake, steam, poach, sauté, boil, fry, or barbecue your favorite gift from the sea. In all methods fish will be done when its color changes from translucent to opaque and its flesh flakes easily.
• Chill hands in cold water before handling raw fish if you don’t appreciate the after-smell.
• Easiest recipe? Rinse the cut with cold water, put on a foil sheet, sprinkle with salt, pepper and your favorite seasoning, and broil in the oven for about 5 minutes.
• After preparation, rub hands with vinegar or lemon juice, salt and cold water; then wash with hot water and soap.