It can be difficult to sort through the conflicting information about fish and seafood these days. On one hand, eating certain types of fish is good for our health, but on the other hand, some types of fish may contain dangerous levels of mercury.

Since people with diabetes are at high risk for heart disease, they should limit their saturated fat and trans fat intake. Eating fish instead of red meat is a simple way to decrease the amount of saturated fat in the diet, while increasing omega-3 fatty acids in the diet. Omega- 3s improve heart health by lowering triglycerides and blood pressure, and by raising HDL (good) cholesterol. The American Diabetes Association recommends that people with diabetes eat non-fried fish 2 or 3 times per week. Fish that are high in omega-3 fatty acids are: albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon.

What about mercury? The Food & Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that fish consumption be limited to no more than 12 ounces per week. Experts believe that the risk of mercury poisoning for most people is outweighed by the benefits from omega- 3s, but women who are pregnant or might become pregnant, nursing mothers, and young children should talk with their doctor for further recommendations.

The EPA advises against eating swordfish, king mackerel, and tilefish because of the high levels of mercury. Albacore tuna has more mercury than canned light tuna; up to 6 ounces per week is recommended. Shrimp, canned Fish Facts: Health benefits and clarifications 13 light tuna, salmon, pollock, crab, scallops, and catfish are very low in mercury. If you eat more than the recommended amount of fish one week, cut back for the next week or two.

This simple recipe features crab, which is not only low in mercury but is especially low in calories and saturated fat.

Crab Spinach Salad with Tarragon Dressing

12 ounces coarsely flaked cooked crabmeat 1 cup chopped tomatoes 1 cup sliced cucumber 1⁄3 cup sliced red onion 1⁄4 cup fat-free salad dressing or fat-free mayonnaise 1⁄4 cup reduced-fat sour cream 1⁄4 cup chopped fresh parsley 2 tablespoons fat-free (skim) milk 2 teaspoons chopped fresh tarragon or 1⁄2 teaspoon dried tarragon leaves 1 clove garlic, minced 1⁄4 teaspoon hot pepper sauce 8 cups torn washed stemmed spinach

In medium bowl combine crabmeat, tomatoes, cucumber and onion. In small bowl combine remaining ingredients except spinach. Line 4 salad plates with spinach. Place crabmeat mixture on spinach; drizzle with dressing.
Makes 4 servings
(1 cup salad with 2 1⁄2 tablespoons dressing and 2 cups spinach)

Nutritions per Serving:
Calories 170, Total Fat 4g,
Saturated Fat <1g, Protein 22g,
Carbohydrate 14g, Cholesterol 91mg, Dietary Fiber 4g, Sodium 481mg

Dietary Exchanges:
2 Meat, 2 Vegetable