Eat More Fish
Most people are now aware that fish is good for your health but a recent report shows which sort of seafood is best.
Nutritional benefits
Fish helps reduce the risk of heart attacks because it has almost no saturated fat and is a good source of omega 3 fats. Omega 3 fats are valuable in the diet as they can reduce blood clotting and inflammatory reactions. Omega 3 fats may be useful in controlling or treating some aspects of coronary heart disease, asthma and certain types of arthritis, such as rheumatoid arthritis, as well as being important for the eyes and brain.
Omega 3 fats
The seafood with really good sources of omega 3 fats are swordfish, Atlantic salmon, Spanish mackerel, gemfish, blue eye cod, squid, calamari, swimmer crabs, mussels, oysters and shark. Out of all of them, swordfish is way out in front as the best source of omega 3 fats.
One of the problems with seafood is the cost and if you live inland it can be difficult to find fresh seafood. Canned salmon or sardines are also excellent sources of omega 3 fats and are one inexpensive option.
Fish fingers
Fish fingers may appear to be an inexpensive option for seafood, but they are almost half coating, so when you translate back from the price you are paying for the actual weight of fish, you discover you would be better off buying many kinds of fresh fish.
Cooking fish
Look around the fish markets or the fish section at your local supermarket and there’s usually something good to buy. Seafood is easy to cook. Either barbecue it, grill it or steam it. Or you could have some sardines on toast, or make a sandwich with canned salmon.
Rosemary’s easy marinades for fish
Spicy orange marinade
- 1 cup orange juice
- 1 clove garlic, crushed
- 1 tablespoon Hoi Sin sauce
- 1 tablespoon salt-reduced soy sauce
- 1 chopped chilli
Combine all ingredients in a shallow dish. Add fillets or cutlets of fish, turn to coat them with the marinade. Cover and leave in the fridge for 15 minutes. Remove fish from marinade and grill or barbecue for about 5 minutes, or until fish flakes. If desired, heat marinade, boil for 1 to 2 minutes and spoon over cooked fish. This recipe makes enough marinade for four fish fillets or fish cutlets. It can be used with any fish fillets. Serve fish with steamed rice or potatoes, and asparagus or green beans.
Mediterranean marinade
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1/2 cup chopped fresh herbs (parsley, rosemary, basil, mint, chives or oregano)
Combine all ingredients in a shallow dish. Add fillets or cutlets of fish, turn to coat them with the marinade. Cover and leave in the fridge for 15 minutes. Remove fish from marinade and grill or barbecue for about 5 minutes, or until fish flakes. This recipe makes enough marinade for four fish fillets or fish cutlets (good with Atlantic salmon, ocean trout, tuna or any white fish fillets). Serve fish with lemon, steamed potatoes, a green salad and some crusty bread.
Asian steamed fish
The fish flesh remains moist and succulent with this cooking method.
- 2 fillets white-flesh fish
- 1 teaspoon chopped chilli
- 1 teaspoon sliced fresh ginger
- 2 or 3 green onions (shallots), sliced
- 2 teaspoons tamari soy sauce
- 2 tablespoons fresh coriander
Place Asian bamboo steamer in a wok. Add enough water to wok so that the steamer sits just above it. Place fish in steamer, sprinkle with chilli, ginger, green onion and soy sauce. Turn on stove (steam will rise through the bamboo steamer within a minute or so). Place lid on steamer and leave for 2 to 4 minutes, or until fish flesh flakes easily with a fork. Add coriander and serve fish with rice, steamed vegetables and extra soy sauce, if desired. Serves two.
Note: Bamboo steamers are inexpensive (about $8) and are available from Asian food stores and major supermarkets.