Don’t pay attention to the omega-3 fat numbers on the label.But there are lots of lower sodium options! My rule of thumb, if sodium is important to you, is to aim for about 500mg or less at a meal, so you can see from my chart below that for some of the products, you’re past that with just that 100g serving, not whatever else you have with it. Those products at the low end don’t impress - they’re probably mostly breading and oil. The products I looked at ranged from 7 to 17 grams of protein per 100g serving. On the other hand, this gives an indication of how much fish you’re getting. There’s a lot of information on Nutrition Facts panels, but I think with these products, carbohydrates are one of the more important ones, because that gives us an indication of how much breading versus actual fish there is. When you’re comparing products, keep in mind that the serving sizes are all different! In the table below, I adjusted each to a 100 gram serving size (about the size of a deck of cards), but in the store you can’t easily do that. Which products are best? There are so many options, I thought we’d first start with… 5 tips for choosing breaded frozen fish Yummmm!” Again, yes there are more carbs in the sweet potato fries, but they’re relatively slowly digested and absorbed, so easier on the blood sugar than regular potatoes. Or do like one member of the Sweet Spot Heart-Healthy Cooking Club who said “Love them done in my air fryer toaster oven with sweet potato fries (ready in 10 min) and a salad. Other ideas? Dietitian Leah McGrath chimed in on twitter to suggest breaded frozen fish in tacos/tortillas: “So easy, family friendly and fast and you can load up with cilantro, chopped tomatoes, shredded lettuce…” Yes, there are more carbohydrates in the tortillas, but go for the whole grain flour or corn ones, load up the veggies, and don’t sweat it! If you serve it with a big pile of french fries, ala fish and chips, you’ll end up with a pretty carb-heavy meal. You could take advantage of the oven being on and roast some asparagus or toss a quick green salad for a nice balance. So in general, I suggest pairing them more with vegetables, less with additional carbohydrate-rich foods. Nutrition-wise, you can think of these products as fish with a slice or two of white bread (plus 2-3 teaspoons of vegetable oil and some salt).
#FROZEN BREADED FISH FILLETS HOW TO#
How to fit breaded frozen fish into heart healthy eating
If you’re keen to go as heart-healthy as you can, while preserving convenience and taste as much as possible, as many of my clients want to do, read on. And bonus! These products are made with low mercury fish, so no worries there. If you like to have them occasionally also, when time and/or energy is in short supply, no need to feel guilty! Feeling guilty about food is never necessary (it’s just food) or helpful (feeling bad just gets in the way of self-care).Īnyhow, you could do a lot worse, between fast food, takeout, and other more processed foods. With two parents working full-time, these products sometimes strike the right balance for us between healthy(ish), convenient, and tasty in our house. I even wrote one of those recipes for my 30-Minute Heart Healthy Cookbook*.īut sometimes that is not. I know you can make it with crushed nuts or seeds, which gives you a beautiful crunchy texture with more nutrition.
Of course I KNOW it isn’t as healthy as unbreaded fish. It ends up on the dinner table a couple of times a month. Confession time: We often have a box of frozen breaded fish on hand.
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