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Looking for foods with protein, fatty acids, minerals, vitamins and fewer calories? You’ll find all of this in fish, which is a superfood. When people talk about superfoods, they mostly list colorful vegetables and fruits. Yes, they are all beneficial for your health. But fish is no less as it has many health benefits to offer. If you’re not allergic to fish or don’t mind removing the many bones or its strong smell, this might be the superfood you’ve been looking for.
HealthShots contacted Greata Sherene Robinson, Executive Nutritionist – Cloudnine Group of Hospitals, Chennai to find out why fish is good for us.
Fish as a superfood
Fish benefits us in many ways. Fish is an excellent source of omega 3 fatty acids which are not produced by the body and must be obtained from food. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are abundantly present in omega-3 fatty acids, specifies the expert. They are necessary for the maintenance of normal brain function, they have positive effects on high blood pressure and inflammation.
Health benefits of fish
You will fall in love with fish once you know its health benefits.
• EPA and DHA, which are present mainly in oily fish, help reduce the risk of depression, ADHD, dementia and Alzheimer’s disease.
a• Fish in general also reduces insulin sensitivity and inflammation.
• It contains high quality protein and good fats that help fight obesity and weight loss.
• It helps in proper brain function and specifically benefits infants in terms of vision and nervous system development.
• Micronutrients and vitamins such as selenium, zinc, iodine, vitamins E, A, B2 and D contribute to brain development, heart function and the strengthening of the immune system (vitamins for healthy skin).
But Robinson says to eat it with caution because the fish contains methylmercury which is a powerful neurotoxin and can affect the very sensitive nervous system.
King mackerel, swordfish, shark and tuna are some of the types of fish that have higher mercury content.
Fish is healthier than red meat
When it comes to animal protein, fish is definitely a better choice than red meat, which is high in saturated fat. Fish contains good fats and a good amount of protein (high protein foods). The muscle fibers of fish are shorter, which also facilitates digestion and cooking, explains the expert.
Fish recipes
1. Fish Cake
Ingredients
• Salmon – 200 grams (without skin and large bones)
• Mashed potatoes – 1 cup
• Onions (finely chopped – ¼ cup
• Ginger (chopped) – 2 teaspoons
• Green peppers (chopped) – 2
• Chopped fresh curry leaves – 1 tsp
• Turmeric powder – 1 teaspoon
• Ground pepper powder – 1 teaspoon
• Garam masala – according to your needs
• 1 egg (beaten)
• Milk – 2 tablespoons
• Salt and pepper to taste
Method
• Take a bowl and put the salmon, potatoes, green peppers, ginger, curry leaves and milk. Mix well and add salt, pepper and masala.
• Gently add the egg and stir.
• Fold them into cakes.
• Cover the cakes and refrigerate for 30 minutes.
• Heat a frying pan, add the cakes and cook for two minutes on each side.
2. Green fish curry
Ingredients
• Fish (any variety) – 250 grams
• Coriander leaves – ½ bowl
• Mint leaves – ½ bowl
• Chopped onions – 2
• Tamarind paste – 1 teaspoon
• Green peppers – 4
• Ginger – 3
• Garlic – 4 teaspoons
• Cumin, black pepper, turmeric and coriander powder – according to your preference
• Curry leaf powder – as per your preference
• Salt – to taste
• Oil
Method
• Grind all the leaves with ginger, garlic and turmeric.
• Heat the oil in a pan, add the onions once the oil is heated and sauté until the onions turn brown.
• Add turmeric, pepper, cumin and other flavorings to the onions.
• Pour the green paste with a little water and salt to taste.
• Leave to cook for 5 minutes then add the fish to the mixture.
• Simmer 7 to 10 minutes until the fish is well cooked.
• Add a little curry powder and mint leaves at the end.
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