Fresh Fish Recipes: The Benefits
Versatile, tasty and an excellent source of easily digestible protein and minerals – it can be baked, shallow fried, grilled, poached of steamed; there is something for everyone when it comes to fish.
Fish provides you with minerals such as iodine, selenium, vitamins A and D and most importantly – Omega 3.
Here we look closely at what these minerals can do for you, and also look at some fresh fish recipes for you to try at home.
Health Benefits
Now, we mentioned what minerals fish possess – but let’s consider what they mean for you and your family.
Iodine controls growth and metabolism, and Selenium protects cells from cancer-causing free radicals. The shellfish group of crab, lobster and mussels contain Selenium, which as mentioned above – is thought to have cancer-fighting properties.
White fish, such as cod, sea bass and monkfish, are a good source of low-fat protein and minerals which not only help build a strong, muscular body but also tissues, which are present in both muscle, organs and bones.
The most significant health benefits of fish are due to its high levels of Omega 3 essential fatty acids; the human body cannot produce these fatty acids naturally, therefore the only way to access them is via foods rich in Omega 3, such as fish.
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 alone – 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
Recipe Ideas
Now you know what fish can offer you, why not try these delicious recipe ideas.
– Baked Salmon
A fantastic recipe for beginners, this recipe is easy to prepare and simple to cook. With salmon being highly versatile, it is perfect for picky dinner guests.
– Grilled Onion Butter Cod
With its buttery flavour and texture, this grilled cod is the perfect wholesome meal served alongside grilled potatoes and fresh vegetables.
– Grilled Sea Bass with Garlic Butter
A delicious and simple way to prepare and serve sea bass to your family or guests; the garlic butter sauce compliments this light fish’s mild flavour.
About the author: Francesca Rilotelli is a writer and fan of fresh fish recipes.
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