Many of us know that fish is nutritious. In fact, the American Heart Association recommends eating two to three servings of fish each week. But how much do we really know about fish and its benefits?
Benefits of eating fish
Fish offers quality protein with fewer calories than a similar-sized portion of meat.
Fish is a good source of potassium, vitamins and other minerals, low in sodium.
Fish is low in cholesterol and saturated fats which have been associated with high blood pressure and heart disease.
Fish contains omega 3 fatty acids, which have favorable effects such as reducing the hardening of the arteries as well as lowering cholesterol and blood pressure.
Fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) two long chain omega 3 fatty acids. These omega 3 are known to have many health benefits. DHA may also have played a crucial role in the early brain and eye development of young infants. The recommended daily intake of omega 3 fatty acids from fish is 200 to 600 mg. Fish high in omega 3 fatty acids include salmon, sardines, trout and tuna.
A word of caution
Eating fish is god for health. We need to be aware of the possible contaminants found in fish, especially mercury. Mercury is naturally found in air, water and food. Fishes absorb mercury from the streams and oceans where they feed. Deep sea fishes and large fishes such as shark, swordfish, marlin, ray, and gem fish could contain high amounts of mercury. Excessive intake of mercury appears to affect the nervous system and is extremely detrimental to foetal development. Try to avoid deep sea and large fishes.
Healthy ways to cook fish
When buying fish, look for bright eyes and firm flesh which indicates freshness.
Baking
Put fish into a greased dish and cover with foil
Add flavor with herbs, lemon juice and olive oil
Bake fish at around 180 degrees and baste frequently.
Shallow Frying
Dry and coat fish with cornstarch or flour
Place a small amount of oil in the pan
Fry the fish at medium heat
Grilling
Cut slashes into whole fish to help the heat penetrate the flesh
Place fish on a preheated grill
Baste it frequently
Poaching
Place fish in gently simmering stock
Whole fish should be placed in a pan of cold stock which is then slowly heated to a gentle simmer. Not suitable for flaky varieties of fish
Steaming
Put fish in a steamer or on a plate over a saucepan containing gently boiling water
Use natural seasonings such as ginger, spring onion, tomato, etc… to jazz up the flavor.
Benefits of eating fish
Fish offers quality protein with fewer calories than a similar-sized portion of meat.
Fish is a good source of potassium, vitamins and other minerals, low in sodium.
Fish is low in cholesterol and saturated fats which have been associated with high blood pressure and heart disease.
Fish contains omega 3 fatty acids, which have favorable effects such as reducing the hardening of the arteries as well as lowering cholesterol and blood pressure.
Fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) two long chain omega 3 fatty acids. These omega 3 are known to have many health benefits. DHA may also have played a crucial role in the early brain and eye development of young infants. The recommended daily intake of omega 3 fatty acids from fish is 200 to 600 mg. Fish high in omega 3 fatty acids include salmon, sardines, trout and tuna.
A word of caution
Eating fish is god for health. We need to be aware of the possible contaminants found in fish, especially mercury. Mercury is naturally found in air, water and food. Fishes absorb mercury from the streams and oceans where they feed. Deep sea fishes and large fishes such as shark, swordfish, marlin, ray, and gem fish could contain high amounts of mercury. Excessive intake of mercury appears to affect the nervous system and is extremely detrimental to foetal development. Try to avoid deep sea and large fishes.
Healthy ways to cook fish
When buying fish, look for bright eyes and firm flesh which indicates freshness.
Baking
Put fish into a greased dish and cover with foil
Add flavor with herbs, lemon juice and olive oil
Bake fish at around 180 degrees and baste frequently.
Shallow Frying
Dry and coat fish with cornstarch or flour
Place a small amount of oil in the pan
Fry the fish at medium heat
Grilling
Cut slashes into whole fish to help the heat penetrate the flesh
Place fish on a preheated grill
Baste it frequently
Poaching
Place fish in gently simmering stock
Whole fish should be placed in a pan of cold stock which is then slowly heated to a gentle simmer. Not suitable for flaky varieties of fish
Steaming
Put fish in a steamer or on a plate over a saucepan containing gently boiling water
Use natural seasonings such as ginger, spring onion, tomato, etc… to jazz up the flavor.
.JPG)
