As a health editor, I know I should eat more oily fish.
I also know that I hate oily fish. See the problem?
Omega-3 fatty acids are what make these fish mega-healthy. In a 2012 study by Dariush Mozaffarian, M.D., of the Friedman School of Nutrition Science and Policy at Tufts, people who ate the most omega-3s were 29 percent less likely to develop atrial fibrillation than those who took in the least. "Omega-3s may have an electrical stabilization effect that ensures that heart cells don't fire erratically," says Dr. Mozaffarian. These fab fats have also been linked to better brain and joint health.
Most guys aren't reeling in those benefits because they're taking in a minnow's worth of omega-3s. The average American man's weekly intake of omega-3-rich fish is just over an ounce, according to a 2014 Nutrition Journal study. The American Heart Association recommends 7 ounces of fish (especially oily fish) a week. That's about 250 milligrams of omega-3s a day, says Dr. Mozaffarian. Which fish can help? Per 3-ounce serving, anchovies deliver 1,783 milligrams, mackerel 1,131, Pacific sardines 1,246, and Atlantic herring 1,253.
Yep, these are the fish I called "stinky" as I watched my granddad eat 'em straight from the can. But anchovies and sardines are low in potentially toxic mercury, high in protein, and cheap next to wild salmon fillets. And tastebuds can be trained. "It's called flavor-flavor conditioning," says Debra Zellner, Ph.D., a professor at Montclair State University who studies taste. The process involves incorporating a food you don't like into a dish you do like. "Eventually you like the food plain."
Here are four recipes to ease your palate from least fishy to most pungent. Try them. I did--and now I'm an afishionado. Granddad would be proud. And so will my cardiologist.
Spaghetti con Acciughe
FISHINESS FACTOR 2 out of 5
4 oz oil-packed anchovies, drained and rinsed
1 garlic clove, minced
1 lb whole wheat spaghetti
1 onion, finely chopped
6 tbsp extra-virgin oliv oil, divided
1 tsp tomato paste
1/4 cup golden raisins, soaked in warm water for 10 minutes, drained
1/3 cup chopped parsley
Zest and juice of 1 lemon
1/4 cup toasted pine nuts, finely chopped
1 Boil a large pot of salted water. Mince 2 anchovies; mash them with the garlic. Boil the pasta till almost al dente. Drain, reserving 1/4 cup of the water.
2 Saute the onion on medium high in 4 Tbsp olive oil with a pinch of salt until softened, 3 to 5 minutes. Lower the heat to medium. Stir in the anchovies and tomato paste; cook 1 minute. Add 3 Tbsp water and toss. Add the raisins, extra anchovies, and salt. Cook till the flavors meld, 2 to 3 minutes. Add pasta, pasta water, parsley, lemon zest and juice, and 2 Tbsp olive oil. Heat, season, top with nuts.
Makes 6 servings
--Marco Canora, chef of Hearth, Manhattan
OUR GUY SAYS. . .
"I've never cooked with anchovies. I was amazed to see them dissolve into the creamy sauce."
Mackerel with Miso Broth and Jalapeno Daikon Relish
FISHINESS FACTOR 3 out of 5
1/2 cup diced daikon radish
1/2 small jalapeno, minced
1 garlic clove, minced
1 1/2 tsp minced ginger
Zest and juice of 1 lemon
1 tbsp chopped cilantro
1 scallion, green tops only, thinly sliced
1 tsp mirin
1/4 cup plus 1 tbsp extra-virgin olive oil
1/2 cup vegetable broth
1 tbsp red miso
1/2 tbsp butter
4 mackerel fillets, 6 oz ea
Lemon wedges
1 In a medium bowl, mix the radish, jalapeno, garlic, ginger, lemon zest and juice, cilantro, scallion, and mirin. Gradually add 1/4 cup oil, whisking continuously until combined. Season and reserve.
2 In a small pot, boil the broth. Remove it from the heat and add the miso and butter. Reserve. Next, preheat your grill to direct high heat. Brush the mackerel with oil and season both sides. Grill until seared, about 3 minutes on each side.
3 Transfer the fish to 4 bowls; add 2 Tbsp broth to each. Top with relish and lemon wedges.
Makes 4 servings
--Todd Lean, chef of Pod, Philadelphia
OUR GUY SAYS. . .
"This fish is sweet and clean-tasting. It's even better with the smoky broth and sharp relish."
Fisherman's Eggs
FISHINESS FACTOR 4 out of 5
1 container oil-packed sardines, broken into pieces, oil reserved
1 small shallot thinly sliced
2 tbsp finely chopped parsley
2 garlic cloves, minced
4 eggs
Hot sauce
1 Preheat the oven to 500°F and then heat a baking dish in it for 5 minutes. In a small bowl, mix the sardines and their oil with the shallot, parsley, and garlic; add pepper to taste. Carefully remove the dish and add the sardine mixture. Bake until the garlic softens, about 6 minutes.
2 Take the dish out of the oven. Gently crack the eggs over the fish. Season and return the dish to the oven. Bake until the whites set, 5 to 7 minutes. Remove and wait 5 minutes so the eggs finish. Serve with hot sauce.
Makes 2 servings
--Adapted from The Silver Spoon (its comic book version is out now)
OUR GUY SAYS. . .
"Sardines have about 20 grams of protein per can, so this simple breakfast fills me up until well past noon."
Pickled Herring Smorrebrod
FISHINESS FACTOR 5 out of 5
1 slice danish-style rye or pumpernickel bread
1 large leaf of romaine lettuce
1 slice heirloom tomato
1 slice onion
1 radish, thinly sliced
1 container herring in wine sauce (use 4 to 6 fillet pieces)
Fresh dill and parsley, to taste
1 Top the bread with lettuce and follow with the tomato and onion slices, radish rounds, herring pieces, and dill and parsley, in that order. Finish with sea salt and freshly ground pepper, if desired. Serve the sandwich with a knife and fork, or just eat it with your hands.
Makes 1 serving
Danish smorrebrod sandwiches are built for freestyling when it comes to toppings.
Try herring plus sprouts, sliced pickled beets, capers, snipped chives, sliced green apple, cucumber rounds, chopped hard-boiled eggs, or herring roe.
--Nicolaus Balla, chef of Bar Tartine, San Francisco
OUR GUY SAYS. . .
"A Danish model--say, Helena Christensen--would love this. It's so good, I'd make lunch with her a thing."-B.C.
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