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.

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

amounts.

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

Background Hawaii is home to

some of the best

seafood in the

world! Kapi’olani

Community College’s

Splash of Aloha

cookbook features

Hawaii’s finest

seafood in over 90

delicious and heart-

healthy recipes

such as “Broiled

Opah with Toscano

Kale” and “Pan-

Roasted Mahimahi

with Ginger-Garlic

Shoyu”. Pick up a

copy today and eat

to your good health.

Healthy Seafood Hawaii Seafood and Heart Health

How Much Fish Should I Eat?

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.

Heart Healthy Fish Preparation

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

6/25/2012 http://www2.hawaii.edu/~cwatters/healthyseafoodhawaii.html

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.

Broiled Opah with Toscano Kale (By Chef Kev in 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

kale

½ c. sweet peppers (red,

yellow, orange), short

julienne

2 T. extra virgin olive oil

1 med red onion, sliced thin

½ tsp. pepper

Makes 4 servings. ~1600 mg EPA+DHA per serving