Fish Recipes: Your Source of Omega 3
With its versatility – baked, shallow fried, grilled, poached or steamed –fish is an excellent source of easily digestible protein and minerals.
Not only is it an excellent source of Iodine; which controls growth and metabolism, and Selenium; which protects cells from cancer-causing free radicals, it is also an ideal source of Vitamin A, D, and most significantly, Omega 3.
When it comes to preparing your meal, fish recipes should be your first port of call to promote healthy skin and eyes, as well as strong teeth and bones.
What can fish offer me?
Omega 3
The significant health benefits of fish are due to its high levels of Omega 3 essential fatty acids. As the human body cannot produce these fatty acids, the only way to access them is via foods rich in Omega 3, such as fish.
With this in mind, you can see why healthy fish recipes need to be a major component of our eating habits.
The types of fish that contain the higher levels of Omega 3 are the greasier forms, for example; mackerel, herring, sardines, salmon, tuna and anchovies.
The RDA (recommended daily amount) of Omega 3 essential fatty acids – from fish – is 200-600mg. Below are a list of varying fish, with the approximate amounts of Omega 3 per 60g serving:
Salmon (fresh Atlantic) – 1,200mg
Smoked salmon – 1,000mg
Canned salmon – 500mg
Sardines – 1,500mg
Trout (fresh rainbow)- 350mg
Gemfish – 300mg
Scallop or calamari – 200mg
Sea mullet, abalone – 170mg
Canned tuna – 145mg
To help you get a clearer idea of how much more Omega 3 is present in fish as opposed to other foods, see this table below*:
Lean beef or lamb – 40mg
One fish oil enriched egg – 200mg
Fish oil enriched margarine – (10g) 60mg
One regular egg – 40mg
(*Based on 60g servings)
Protein & Minerals
White fish, such as cod, are a good source of low-fat protein and minerals.
Protein helps build a strong and muscular body as well as help build body tissues, which, are not only present in muscle, but organs and bone too.
Cancer Fighters
The shellfish group of crab, lobster and mussels contain Selenium, which as mentioned above – is thought to have cancer-fighting properties due to it protecting cells from cancer-causing free radicals.
‘Go To’ Fish Recipes
On the table in twenty minutes, Pan-fried Cod fillet with Sauce Vierge is very simple, very pretty and very clean. Being cod – it is also a fantastic source of low-fat protein and minerals.
Using a single fish stock cube, with a dash of olive oil, rub the paste into the fish fillet and season – taking only five minutes to cook, this meal is ideal for all the family to enjoy.
Alternatively, embrace the goodness salmon has to offer with this fish recipe high in levels of Omega 3 – Crispy Salmon with Buttered New Potatoes and Tartare Sauce.
In late spring and early summer, salmon and new potatoes are both at their best; complimented by the tartare sauce, it is a delicious and healthy combination.
About the author: Francesca Rilotelli is a cooking enthusiast and fan of fish recipes.
Processing your request, Please wait....
