GO FISH BY MATTHEW G. KADEY loaded with protein, fish should be the centrepiece of any bodybuilder's diet — as long as you know how to reel in the right kind Back in the 1970s, scientists ventured to Greenland to study the lifestyle of the Inuit people. Despite the lack of vegetables, fruits and whole grains we've been led to believe are dietary musts, the Inuits were remarkably healthy, with strong hearts and sturdy joints. Their dietary secret? Huge amounts of fatty sea life! Bodybuilders concerned about getting enough high-quality protein often first reach for the cow, pig or bird, leaving fish to flounder in their nutritional regimes. But fish should be front and centre in any bodybuilding diet because it's loaded with protein, the world's healthiest fat and assorted other great nutrients. Just make sure it's not battered and fried, cooking methods that send the health benefits overboard.
›› START FRESH A truly fresh cut of seafood should be very shiny with bright colours. A smell test also works: a good fillet will have no odour. Reputable fish markets or mongers are your best bet for the good stuff. ›› BE GENTLE Handle your fish as little as possible. Let it cook undisturbed for a few minutes, and turn only once during cooking. "This allows for caramelisation (browning) of proteins on the surface, which contributes to the flavour. When the colour at the sides of the fish becomes pale, it's time to flip." ›› ADD FLAVOUR Simplicity pays off when it comes to fish. "A salt and pepper rub using a good-quality sea salt is all a really good steak or fillet needs." A rough guide is three parts sea salt to one part freshly ground pepper. If you marinate, do so for only 30 minutes. "Fish is more tender and porous than most meats, so it needs less time in a marinade." ›› DON'T OVERCOOK Delicate fish like sole and flounder cook quickly, about two minutes per side if sautéing or grilling. For thicker fish like salmon, swordfish and sea bass, "Just as the colour changes from translucent to opaque, remove from heat and serve immediately." Avoid cooking fish until it flakes easily, which makes it dry. FACT 500 >> Approximate amount (in mg) of omega-3s in a 1,000-mg capsule of fish oil OMEGA POWER When it comes to beef, chicken and pork, you've heard it before: cut the fat. Well, throw out that advice for fish, because the fattier, the better. The predominant fat in fish is the type that will keep your arteries sparkling clean. Fatty fish like salmon, sardines and mackerel are the only reliable dietary sources of eicosapentaenoic acid (EPA) and docosohexaenoic acid (DHA), two potent omega-3 fatty acids with a broad range of health benefits. "By reducing inflammation and the stickiness of the blood and lowering triglyceride levels, fish fat's very heart-protective," says Monique Ryan, a sports dietitian and author of Performance Nutrition for Team Sports (Peak Sports Press, 2005). Because it's involved in pathways that reduce inflammation, fish fat may also help minimise muscle irritation associated with killer workouts. While omega-3 fatty acids' role in heart health is now well established, what gets little play in the media is their potential to help shed bodyfat. It's true: by altering gene regulation, DHA and EPA have the means to accelerate fat-burning via increased enzyme activity for fat oxidation. DHA's ability to improve insulin sensitivity will also keep the jiggle at bay by improving sugar and protein metabolism. And let's not overlook that it may keep men more fertile. Yes, it truly is the wonder fat. PROTEIN PUNCH Since muscles are made of protein, obviously you'd make sure you eat enough of it if you want arms like Ronnie. Where better to start than with a gift from the sea? "Most fish is a lean protein source," says Ryan. It has an excellent protein-to-fat ratio, which will keep you in an anabolic state — key to muscle growth. It's also a good wholefood protein to eat before and after workouts; compared to beef, pork and poultry, fish is digested and absorbed faster. "Fish's amino acid profile also makes it especially useful in repairing and building muscles," Ryan explains . THE LITTLE GUYS Even though the omega-3s and protein get all the accolades when it comes to seafood, there's other stuff under those gills that'll keep you out of the doctor's office and on the gym floor. The iron in fish helps carry oxygen to your working muscles; vitamin B6 assists in red-blood-cell formation; and selenium can keep your prostate in good working order by preventing oxidative damage as well as support thyroid function, critical for keeping your metabolism in check. And after spending an evening at the oyster bar, you'll get enough zinc to boost those testosterone levels. FISHING FOR MERCURY But if you're not careful, you could end up eating fish with more heavy metal than a Metallica album. While most of the warnings regarding mercury in seafood focus on children and pregnant women, even the mightiest men need to beware of this powerful neurotoxin. "A general rule of thumb is that larger fish like shark, swordfish, tuna and king mackerel — and those that tend to stick around for a long time such as orange roughy, grouper, Chilean sea bass and Pacific rock bass — can accumulate lots of mercury," reports Timothy Fitzgerald, a researcher with the U.S. Environmental Defense. While there are no specific guidelines for males, Fitzgerald recommends that men consume these fish only occasionally and instead focus on those with lower levels. (According to the Food Standards Agency we should all eat at least two portions of fish per week, including one portion of oily fish. A portion is 140 g.) "Wild salmon, catfish, shellfish, halibut, sardines, small mackerel, tilapia and rainbow trout are safer options," Fitzgerald notes. As for that proverbial bodybuilding staple, tinned tuna, albacore "solid white" tuna has roughly three times more mercury than "chunk light" tuna. "Albacore is a much larger fish than the skipjack used mostly for light tuna," says Fitzgerald. So if you're devouring several cans of tuna a week, make sure to stick with the cheaper stuff or, better yet, switch to tinned salmon that's not only lower in mercury but also higher in omega-3s. M&F FISH And Tomato Stew Makes four servings >> 2 Tbsp. olive oil >> 2 garlic cloves, finely chopped >> 1⁄2 onion, chopped >> 2 celery stalks, chopped >> 1 tsp. chilli flakes >> 800 g tinned chopped tomatoes, not drained >> 450 g fish fillets like sole or haddock Heat oil in a large pan, add garlic and onion and cook until soft. Add celery, chilli flakes and tomatoes; bring to a boil. Reduce heat and simmer five minutes. Add fish and cook 7–10 minutes. NUTRITION FACTS (per serving): 175 calories, 30 g protein, 6 g carbs, 3 g fat SALMON With Yogurt-Ginger Sauce Makes two servings >> 245 g plain low-fat yogurt >> 2 Tbsp. chopped fresh coriander >> 2 cloves garlic, finely chopped >> 2 tsp. finely chopped ginger >> 1⁄2 tsp. each ground cumin and coriander >> 1⁄2 tsp. salt >> 1⁄4 tsp. pepper >> 2 salmon fillets (about 175 g each) Non-stick cooking spray In a shallow dish, whisk first eight ingredients. Reserve 60 g of yogurt mixture. Add salmon to dish and turn to coat. Cover and refrigerate 15 minutes. Place fish in a sprayed pan over high heat and cook 7–10 minutes, turning once halfway through. Serve topped with extra yogurt sauce. NUTRITION FACTS (per serving): 336 calories, 36 g protein, 4 g carbs, 20 g fat HALIBUT With Lemon-Mustard Sauce Makes two servings >> 60 ml lemon juice >> 1⁄2 Tbsp. lemon zest >> 2 Tbsp. Dijon mustard >> 1 Tbsp. dried tarragon >> 1 spring onion, chopped >> 1⁄4 tsp. pepper >> 2 Tbsp. olive oil >> 2 halibut fillets (about 175 g. each) Non-stick cooking spray Combine first six ingredients in a shallow dish. Slowly stir in oil and whisk well. Add halibut and turn to coat. Cover and refrigerate 30 minutes. Place fish in a sprayed pan over high heat and cook 5–7 minutes per side. NUTRITION FACTS (per serving): 269 calories, 33 g protein, 4 g carbs, 10 g fat Fish COOKING 101 It's a real heartbreak when you buy the perfect cut of fish only to have it turn out drier than Death Valley. But with some simple precautions, your fish cooking experience doesn't need to have a tragic ending. Matthew Kadey is a registered dietitian and freelance writer who owns Fuel For Life (www.fuelforlife.ca).