How many times do you eat fish each month? And I don’t mean the kind covered in batter from the take out! :-)
Most of us aren’t eating enough, particularly the oily varieties.
So, why is oily fish so important?
The benefits come from those lovely omega-3 fatty acids.
These are the ‘healthy’ fats, which help to protect the body against heart disease. Fatty acids are also thought to be beneficial for healthy joints, brainpower, and easing some of the symptoms of depression, amongst other things.
Today’s challenge is to eat some oily fish
You should be aiming for one serving of oily fish, and one serving of white fish per week.
A serving is roughly 100g (4 oz) of fresh, frozen or smoked fish, or 1 small tin of canned fish.
Here are some of the highest sources of omega-3s in the diet:
- Mackerel (fresh or frozen)
- Kippers (fresh or frozen)
- Pilchards (canned in tomato sauce)
- Tuna (fresh or frozen)
- Trout (fresh or frozen)
- Mackerel (canned in tomato sauce or brine)
- Salmon (fresh or frozen)
- Sardines (canned in tomato sauce)
- Herring (fresh or frozen)
- Salmon (canned in brine)
- Crab (canned in brine)
- Cod (fresh or frozen)
- Haddock (fresh or frozen)
Steaming is the best cooking method to help preserve most of the omega-3 fatty acids, however grilled, baked, or canned oily fish can also be very valuable sources of omega-3s.
Stuck for ideas on how to use fish? Here are 5 suggestions:
- A dollop of light crème fraiche on top of canned mackerel, served on a toasted wholegrain bagel, with a crispy green salad.
- Grilled fresh tuna, served with a jacket potato, and seasonal stir-fried veggies.
- Spiced couscous with streamed trout, chopped tomatoes, and cucumber, served with a lime and olive oil dressing.
- Canned sardines with mixed bean salad and tossed leaves.
- Stir-fried fresh salmon with noodles and mixed vegetables.
Check out this oily fish recipe.
Can you add more fish to your diet today?