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Go Fish
By Kylie Andrew (Dietitian)
The facts on fish are in and it should be on everyone’s menu. A nutritious food, high in protein, packed with various minerals including zinc and potassium, and if you choose fish with edible bones it’s also a great source of calcium.
Fish is low in the unfriendly types of fat, that is saturated fat and cholesterol, but rich in the good oil, omega 3. Omega 3 fats are a type of unsaturated fat with numerous health benefits, including;
- Heart health… lower triglycerides, reduce the fatty build up on the walls of blood vessels, reduce blood pressure and counter irregular heart beat known as cardiac arrhythmia
- Cancer… can delay appearance of tumours, reduce numbers and decrease their rate of growth
- Inflammatory disease… can help people suffering from illnesses like rheumatoid arthritis, asthma, eczema, inflammatory bowel disease
- Infant development… forms part of the cells of the brain, nerves & eyes.
So beneficial to our health is fish, that the Heart Foundation recommends eating fish at least twice a week. The best type of fish, richest in omega oils includes;
- Salmon
- Tuna
- Sardines
- Trout
- Mackerel
- White fish such as whiting, ling and bream also a good source.
However, if your fish menu doesn’t expand further than sardines on toast, tuna casserole or fried flake (with chips) on a Friday night, try some of our ideas or recipes:
- Top a piece of whole fish with slices of fresh tomato, lemon and herbs, wrap in foil and bake .
- Simply BBQ your favourite fish (eg Atlantic Salmon fillet) and serve with a squeeze of lemon
- Stir fry Thai style with thinly sliced red chilli, ginger, coriander and a splash of lime juice
- Sprinkle with Cajun spices and BBQ
- Toss chunks of fish with mixed seafood (prawns, scallops etc) through risotto or pasta sauce
If it’s not fish you fancy, you can get the benefits of omega 3’s elsewhere. Plant sources include canola oil and spreads, dark green vegetables, nuts, seeds, legumes and soy beans. Some foods, including milks, bread, spreads and eggs, have also been fortified with omega 3’s.