Ideally, adults should be eating a four-ounce portion of fish at least twice a week. Due to mercury content in some fish, you do need to consider the potential mercury content when choosing fish for your parents. Choose fish that’s low in mercury, and daily consumption of fish is fine.
Fish are a low-fat source of protein. Most types of fish are packed with omega-3 fatty acids, which are good for the skin. Fish is also a good source of many vitamins and minerals like calcium, iron, potassium, and vitamins D and B2.
Your parents want to enjoy more fish, but they only have tried a few of the staples. They enjoy salmon, tuna, cod, and haddock. What other kinds of fish should they try this year?
Atlantic Mackerel
Mackerel is often overlooked, but it should be at the top of your parents’ list. It’s a cousin to tuna, but the fish are smaller. A serving has 2.5 grams of omega-3 fatty acids. It can have a stronger flavor than whitefish, but trimming away the skin and darer meat under the skin will get you to the milder tasting fish.
Bluefish
Bluefish is an oily fish with a unique flavor that remains very moist when cooked. A serving has 0.83 grams of omega-3 fatty acids. Pair the oily fish with an acidic sauce, such as a tomato herb sauce, to balance the flavors.
Hake
Silver hake is a cousin of cod. It has a similar flavor, but it’s a little more delicate and soft. It’s just as easy to cook as cod. Broil it with some lemon and fresh herbs or put it in parchment paper packages with a drizzle of avocado oil, salt, and pepper. It has around 0.2 grams of omega-3 fatty acids per serving.
Monkfish
Known as “poor man’s lobster,” monkfish isn’t pretty and looks a lot like the anglerfish family it’s from. The meat all comes in the tail, so bones are unlikely. It’s a firm-textured fish that has a mild, sweet flavor similar to lobster or scallops. It has trace amounts of omega-3 fatty acids, so it’s not a fatty fish, but it’s still worth trying.
Sablefish
Sablefish or black cod has a high oil content. When it comes to omega-3 fatty acids, you can’t do much better than sablefish as it has 1.6 grams per serving. As it is very fatty, it stays moist when grilled or roasted. It has a delicate, buttery flavor that’s going to be a hit with your mom and dad.
Have you looked at having senior care providers available to cook meals for your parents? If they want to change their habits and enjoy home-cooked meals instead of ordering takeout, senior care services can help. With senior care aides stopping by to cook meals, take them shopping, and clean up after a meal, your parents eat well without having to struggle to keep things clean and organized.