Serves: 5

If you like fish, you’ll be interested to learn there are three classifications: lean, medium-fat and fatty. Fish is naturally rich in high-quality protein yet low in fat, saturated fat, cholesterol and calories. Percentages of fat in individual fish vary with the season, stage of maturity, locale, species and diet. One type of fish can be substituted for another of the same classification when preparing recipes.

Lean fish contain less than 2.5 percent fat and are mild flavored, with tender white or pale flesh. Lean fish are best steamed, poached, microwaved or fried. Examples: bass (sea or striped), burbot (freshwater cod), cod, cusk, flounder, grouper, haddock, halibut, lingcod, mackerel (king), mahi mahi (dolphinfish), monkfish, orange roughy, perch (ocean), pike (northern), pollock, red snapper, rockfish, scrod, smelt, sole, tilefish, tuna (skipjack and yellowfin) and whiting.

Medium-fat fish, with 2.5 to 5 percent fat content, are suitable for all cooking methods. Examples: anchovy, bluefish, catfish, croaker, mullet, porgy, redfish, salmon (pink), shark, swordfish, trout (rainbow and sea), tuna (bluefin), turbot and whitefish.

Fatty fish have a fat content greater than 5 percent and generally have a firmer texture, more pronounced flavor and deeper color. Fatty fish are best broiled, grilled, baked or microwaved. Examples: butterfish, carp, eel, herring, mackerel (Atlantic, Pacific and Spanish), pompano, sablefish, salmon (chinook, coho an

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

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