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Tilapia is safe to savor
By CHRIS ROSENBLOOM
COX NEWS SERVICE
Mixed messages about canned tuna and which types are likely to contain the least amount of mercury can make a person crazy. One day you hear light tuna, the next it's albacore.
It's easy to understand the confusion. In one corner, consumer advocate groups are saying that light tuna should not be eaten and in the other corner, industry trade groups and government agencies are saying it's safe.
The controversy really surrounds one group of consumers: pregnant women. In 2004, the Food and Drug Administration and Environmental Protection Agency issued a report on mercury levels in tuna and other fish and suggested that pregnant women balance the health benefits of eating fish with the risks and eat no more than two cans of tuna or two meals per week. Pregnant women are targeted because mercury can harm the nervous system of the baby.
This summer, Consumer Reports magazine reported that it studied the FDA data on mercury in canned tuna and found that while most cans of light tuna contained only one-third as much mercury as albacore tuna, 6 percent of the samples they tested had as much or more mercury than albacore. From these data they concluded that pregnant women should avoid canned tuna entirely. The report went on to suggest that young children who weigh 45 pounds or less should restrict tuna consumption to one can (6 ounces) a week and women who wish to become pregnant should eat no more than three cans per week.
Here is what all sides agree on:
• Large fish (shark, swordfish, king mackerel and tilefish) contain high levels of mercury and should be avoided by pregnant women.
• Nearly all fish and shellfish contain trace amounts of mercury, but there are several types of fish that are low in mercury and can be safely eaten by pregnant women, children and adults. These are salmon, shrimp, clams, tilapia, oysters, sardines, crawfish, pollock, flounder, sole, mullet, hake and herring.
It's hard for a consumer to sort through this conflict. If I were pregnant, I would probably err on the side of caution and avoid canned tuna.
To see the complete FDA and EPA advisory, go to www.cfsan.fda.gov and click on Seafood.
As for tilapia, it is not a bottom feeder, but it is a "vegetarian fish who eats algae and plants, and because it is a small fish, there is little buildup of pollutants and toxins," explains Kyle Shadix, a registered dietitian and chef. "Most tilapia sold in the market is farmed and there are strict controls on production." Tilapia is a low-mercury fish, so enjoy it.
EGYPTIAN-STYLE TILAPIA
IN FOIL PACKETS
Feel free to use the following technique and ingredients, plus other seasonings, should you not be able to find the Egyptian one listed below.
2 medium onions, cut into strips
4 (6-ounce) tilapia fillets
2 tablespoons of Dukkah (an Egyptian spice blend that can be found in many grocery store specialty food sections or Middle Eastern stores)
1 teaspoon dried thyme
10 ounces plum tomatoes, coarsely chopped
2 cloves garlic, crushed
1/4 cup fresh mint leaves, finely chopped
Preheat oven to 400 degrees. Arrange four 12-inch by 12-inch pieces of heavy-duty aluminum foil on a counter. Place an equal amount of onions in the center of each foil square, then place tilapia fillet on top of onions. Sprinkle fish lightly with Dukkah and thyme. Combine plum tomatoes, crushed garlic and mint leaves. Divide tomato mixture over the fish. Fold sides of foil over fish and seal packets closed. Bake about 25 minutes or until fish is done. Serves 4.
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