The Season of Fried Fish Fridays
The Season of Fried Fish Fridays
It is the season of Lent, and while I am not catholic, I know there is an influence of having fish on Fridays, at least during this time of year. Watch television ads or go to a restaurant during lent (which in 2022 started on March 2), and there will very likely be a fish special.
As I am writing this, I have received three emails about various fish specials right now.
By now, I should know that when there is a soup-of-the-day at a restaurant, if it is Friday, it is most likely clam chowder. So why do I even ask?
I do know many people who identify as catholic, practicing or not, and the tradition of fish on Fridays prevails for various reasons. I won’t even begin to dive into that because that isn’t why I am here.
Now, I must address an issue that presents itself more often than I’d like: fish can be healthy, but not when it is fried.
It may seem obvious but read on.
This clarification never occurred to me until several years ago, a fellow dietitian said that she opened her dad’s fridge and found several McDonald’s Fillet-o-Fish sandwiches. When she asked about them, he said she had told him to eat more fish! From that day on, it cemented in my mind that every time I tell people that they should eat more fish, I must clarify that it is NOT healthy if it is fried. Sometimes people look at me like I’m crazy, as if it is evident, whereas others inquire as to “why” fried fish isn’t ok? I must further clarify that I refer to deep-fried fish with batter.
Not many consumers realize that when they choose the fried fish sandwich at the quick service restaurants, these are not usually “healthier” choices, as noted by this rundown of information from the respective restaurant websites in March 2022:
McDonald’s Fillet-O-Fish: 380 calories, 18 g fat
Wendy’s Crispy Panko Fish Sandwich: 520 calories, 25 g fat
Burger King Premium Alaskan Fish Sandwich: 560 calories, 30.2 g fat
Carl’s Jr. Carl’s Beer Battered Fish Sandwich: 490 calories, but some list higher at 550 calories (fat information was not available as of this writing)
Granted, many people may not care about the calories, and I am not asking you to “count” them, but note that in some cases, the fish sandwich choices are not healthier options as compared to other items on the menu.
I know that if someone often chooses the fish sandwich during the Lenten season, it is not for the nutrition. But I have met many people who hear “fish” and assume it is a healthier option at quick-serve restaurants than beef or chicken. But it isn’t always true when it comes down to the (Nutrition) Facts.
While this could be a weekly occurrence for the next 40-days, these calories can quickly add up, and the fat grams are a third to half of a day’s worth in just the fish sandwich. Here is hoping you are spending Easter weekend at home and not at the heart hospital! Fish is good for you when it isn’t fried.
As a dietitian, I recommend that we include fish in our eating pattern at least twice a week. It is part of the Dietary Guidelines for Americans, specifically recommending that adults have at least 8 ounces of fish per week.
While people think of fish and omega-3 fats which are found in cold-water fatty fish like salmon, tuna, herring, and sardines, it is also found in smaller amounts in other fish.
I refer to these fish as “whitefish” like cod, tilapia, haddock, and pollack. These are also good options but are primarily suitable for protein since they tend to be leaner cuts without much fat (about 1-2 grams of fat per 3-ounce serving).
Most of the fried sandwich options (at the quick-service chains) are Alaskan Pollock. You would need to double-check at your local restaurant or ask what kind of fish they use.
According to AlaskanPollock.org, this is a healthy fish (as most fish are).
Wild Alaska Pollock has been recognized as one of the top 20 most nutritious foods in the world. That shouldn’t be surprising. After all, it contains many important vitamins and minerals that contribute to a multitude of health benefits. Just look at what you’ll find in every 3 oz. serving:
· 20 grams of protein
· Only 90 calories and less than one gram of fat
· 10% of your daily vitamin D and potassium needs
· 22% of the recommended daily amount of omega-3 fatty acids
· 130% of the recommended daily amount of vitamin B12
So the fish itself is indeed a healthy option. But like many foods (like potatoes and coffee), we take these foods with potential health benefits and adulterate them to make them less healthy.
Frying, adding tartar sauce or another condiment, and throwing it on a toasted bun are examples of taking a nutritious food option and turning it into something not so healthy.
Here is what you can do to improve your fish meals: prepare it at home
Homemade tuna salad with mustard and low-calorie mayo, grilled or broiled salmon, or salmon patties are healthier alternatives to deep-fried fish.
Additionally, grilled or sautéed shrimp is a good choice and can be easy and super-fast (under 30 minutes).
Salmon, tuna, and shrimp are healthy options and generally easy to work with, especially when the salmon and tuna come in cans and vacuum packs.
Remember that while fish on Friday is a tradition, it isn’t a requirement.
And a memory to share: Years ago, when I was in a very long line (I cannot recall for what), the security guard kept saying to everyone, “It is busier here than Long John Silvers on Good Friday.”
I’ve never been to Long John Silvers on Good Friday, but he made his point.
