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I love fresh seafood! As long it is sustainable, I need my weekly dose of the “fresh catch of the day” from the fish market or off the port. The one thing we all need to be conscience about is “where” our fish comes from… is it endangered, over-fished, toxic, gmo, etc.

You may not be fortunate enough to live by the sea as I do, but we all can get the best source of fresh or fresh frozen lake/marine fish by using a guide on this post provided by fishonline.org.

We got a wonderful purchasing deal the other day on two beautiful farmed brown spotted sea trout “Fresh”! The farm is not too far off the town we live in, so we know the source. The wild caught brown spotted sea trout, is currently classified as critical by ICES. If you can not find it from a organically farmed source, avoid eating. The most sustainable alternative to wild-caught sea trout is organically farmed rainbow trout. Most any fresh fish will work with this recipe…

Nutrition content of marine fish

1. Protein

Fish contain 18% protein consisting of essential amino acids that are not damaged during cooking. According to research, high-quality fish protein and is essential for the growth of the human body. Amino acids in fish are also very numerous and vary according to the needs of the human body. Composition of amino acids from animal foods including fish according to the tissue composition in the human body. One of the protein composition of the fish was “Taurine” is useful to stimulate brain cell growth in toddlers. In addition, fish protein is easily digested and the absorption by the body, so it is either consumed by the toddler digestive system is not perfect as adults or for people who experience digestive problems as well as diet. Protein contained in fish are higher than the protein in nuts, meat protein is equivalent to, and slightly lower than egg protein.

2. Fat – The omega-3 fatty acids in fish are good for your heart

Fat content in fish is 1-20% and the fat is easily digested and can be used directly by the tissue. Fat content in fish is largely unsaturated fatty acids needed for growth and can lower blood cholesterol. Marine fish such as salmon, tuna, sardines and mackerel are rich in fatty acids which we often call with Omega 3 (EPA and DHA) which is essential for health.

3. Vitamin

There are a variety of vitamins found in fish, namely: vitamin A, D, B6, B12, Biotin, Thiamin, Riboflavin and Niacin. Vitamin A found in many fish liver oil, and vitamin D abundant in fish flesh. There are two groups of vitamins found in fish, the water-soluble vitamin and oil-soluble vitamins. Water-soluble vitamins (B6, B12, Biotin, Thiamin) abundant in fish, dark meat, the meat is white fish equivalent to the vitamin content of vitamins in beef or chicken. Oil-soluble vitamins are vitamins A and D found in Fish Oil. All vitamins are very beneficial for the body and health.

4. Mineral

Fish contains many minerals like magnesium, phosphorus, iodine, fluorine, iron, copper, zinc, and selenium. Of marine fish contains iodine, as well as other marine products. Iron in fish is more easily absorbed by the body than iron found in beans. All the minerals contained in fish are very useful for health.

Does it matter what kind of fish you eat?

Fatty fish, such as salmon, herring and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids.

Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. Some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.

Sea Trout Recipe

Wash & clean fish and marinate for several hours in –

  • olive oil (1st press, cold press, extra virgin)
  • sea salt
  • thyme
  • rosemary
  • cracked red pepper flakes

Mix this inside the cavity & outside of the fish, after a few hours of marination it’s ready to grill! Grill for 30 -45 minutes pending on the size of the fish. Check using your fork on tenderness when it’s ready. Squeeze fresh lemon onto fish with a garnish of parsley. Serve with side dish…

Roasted Winter Squash with Potatoes

This recipe must be one of the best tasting combination I ever had in roasting squash & potatoes together… it’s a must try!


  • 2 cups of winter squash, cubed
  • 1 cup of rose creamer potatoes/any heirloom variety, cubed
  • 1 cup of purple potatoes, cubed
  • 1 red potato, cubed
  • 4 garlic cloves, minced
  • 2 fresh sage leaves, minced
  • Pinch of fresh rosemary, minced
  • Sea salt
  • Olive oil


  1. Preheat oven to 350 degrees
  2. Mix all ingredients together with a generous drizzle of olive oil
  3. Pour into a baking pan and roast for 35 minutes
  4. Turn up temperature to 400 degrees and roast for another 20 minutes (occasionally stirring)
  5. Done when tender and lightly browned on top

read more on winter squash & recipes at  https://ybertaud9.wordpress.com/2012/09/21/awesome-winter-squash-recipes/

PDF download on fish to eat & fish to avoid ~http://www.scribd.com/doc/94155024 or pocket guide @ http://www.fishonline.org/pocket-goodfishguide

 Also please visit websites for more information…

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