GREENCASTLE, Ind. – After a successful day on the water, catching your limit of your favorite fish, the next step is cooking up a safe, tasty meal from your catch.

Fish is a good addition to your diet, according to Abbi Sampson, MA, RD, LD. Sampson is a health and human sciences educator with Purdue University Extension in Putnam County. She has developed a series of four webinars on safely handling and cooking wild game.

“Fish is a healthy choice of lean, high quality, low calorie source of protein, it is delicious and nutritious,” Sampson said. “Fish are diverse and provide you with a wide range of tastes, texture and nutritional profiles to explore.”

Sampson said fish is a great addition to a balanced diet because of its nutrient density and it provides more nutrients per calorie than other proteins, but it is also low in fat.

“Fish are heart healthy, they boost our brain function and they are good for our muscles,” Sampson said. “The USDA recommends two to four servings of fish per week.”

Fish is a great source of energy, protein, vitamins, minerals, fatty acids and Omega-3’s. Omegas 3’s improve heart health, build muscles, boost brain function, fight inflammation and may reduce the risk of depression. Omega 3’s can aid in the brain and eye development of children.

Omega 3 fatty acids like DHA and EPA are critical. For example, Walleye is high in Omega 3 fatty acids.

“DHA is to the brain like calcium is to the bones,” Sampson said. “DHA aids in brain development, and can increase blood flow to the brain, improve memory and mental sharpness and it may reduce the risk of depression.”

Food safety and food quality start before you catch your first fish, according to Sampson.

First, if you are planning to keep your catch to eat, do you have the equipment and know-how to clean the fish? Do you have coolers and ice or a way to keep the fish cold and fresh? Before throwing a hook in the water, fisherman should check the water quality and fish consumption safety guidelines for the waters they will be fishing. And most important, do you have a plan to incorporate your catch into your meal plan?

Mercury consumption from fish is a major concern, especially for children and pregnant women. Sampson said the size and species of the fish can impact how much mercury you are exposed to.

“Smaller fish, such as Blue Gill, have lower levels of mercury since they are at the lower end of the food chain,” Sampson said. “Fish such as Catfish or Walleye on the higher end of the food chain could have higher levels of mercury in their systems.”

Sampson recommends checking state health department or Department of Natural Resources websites for any advisories on water quality and fish safety guidelines. On the websites, you should look for the body of water you are planning to fish and the species of fish you are after.

So how do you know if the fish is safe to eat, once you catch it? Sampson said fisherman should avoid fish with loose scales, sunken eyes, discolored skin and white, bloody or slimy gills. A healthy fish that is a keeper will have bright, clear eyes and red gills.

Once you have your fish caught and cooled, the next step is dressing the fish.

“Contaminants can be reduced by removing the skin, fat and organs of the fish,” she said. “Washing fish does not remove the contaminants, so you don’t need to wash fish before cooking it.”

Sampson said there are four keys to preventing foodborne bacteria. Wash your hands, clean, and sanitize work surfaces frequently. She said it is critical to keep your hands and work surfaces clean, especially when you are working with fish, because you don’t want to leave bacteria on other surfaces.

“With any meat, we need to consider foodborne bacteria such as salmonella and E.coli,” Sampson said. “Those bacteria grow between 40 and 135 degrees and they grow more rapidly between 70 and 125 degrees. If it is that danger zone, it allows for bacteria to grow more rapidly, especially if there is cross contamination.”

How do you tell if fish is fresh before you cook it? “Smell your fish and feel it. Fish should smell fresh and have a mild odor. It should be firm to the touch and spring back into place when you touch it. If the fish is frozen, look for frost or ice crystals. That means it has been thawed and re-frozen. Fish has a fishy odor if it hasn’t been handled properly. If your fish has a strong odor, or you can see your finger print, your fish is old and you should dispose of it.”

Sampson added that the only way to ensure that bacteria and other contaminants are removed is by cooking fish to the proper temperature.

“When it comes to controlling bacteria growth, cook the meat to the right temperature,” she said. “A good thermometer is essential when you are cooking meat, (so) invest in a good meat thermometer and use it.”

If you can’t cook your fish right away, it should be stored in the coldest part of the refrigerator; allow the air to move around the package. If you are freezing fish, wrap it in air-tight foil or a heavy duty freezer bag and store it at zero or lower for no more than four to six months.

“If you store it longer than that, you can’t guarantee the freshness and quality that the fis was when you caught it,” Sampson said. “Never re-freeze fish.Cook it, chill it and use it as soon as possible.”

Separate raw meat from other perishable foods. Don’t use meat in torn or leaking packages because it may not be sealed properly.

When it comes to thawing frozen fish, the process is different than thawing red meat or poultry.

“Fish cooks more evenly if it completely thawed before cooking it,” Sampson said. “You want to keep the fish frozen until you are ready to cook it.”

Sampson said ensure the best quality for the fish, thaw the fish overnight in the refrigerator. But if you need to thaw fish quickly, place the fish in a tightly closed plastic bag and put it in cold water for about an hour. But Sampson doesn’t recommend using a microwave because the fish will not defrost evenly.

But if you are using a microwave to thaw fish, use the defrost setting. Remove the fish from the microwave while the fish is still icy but pliable and cook the fish immediately.

When you are cooking fish, you want to cook it until it is flaky and reaches 145 degrees to reduce the risk for foodborne illness.Thicker pieces of fish will need a longer cooking time than thin pieces of fish. You want to allow 10 minutes per inch of thickness until your fish is opaque and flaky. If you cook your fish at too high of a temperature, it will dry it out and destroy the flavor.

“You don’t want to overcook your fish,” she said. “Once your fish reaches 145 degrees, your fish is cooked to a safe temperature and it is done and won’t dry out.

“When you serve your meal, present it nicely,” she said. “Use color and make it look good on the plate. But if by chance you can’t finish your fish, you can store the leftover fish in the refrigerator, but you should use it within a day or two of cooking it.”