With Easter coming up we thought we’d take a look at why everyone is jumping on the fish bandwagon. Our parents have always told us, eat your fish, it’s good for you! We can all benefit from the nutrients contained in fish – especially when it comes to heart health.
Fish, particularly oily fish, is an important source of omega-3 fatty acids, which are essential for our health; we need them for normal body functions, such as controlling blood clotting and building cell membranes in the brain. As awesome as our bodies are, unfortunately they cannot make their own omega 3’s. Fish like tuna, sardines or salmon supply us with omega-3 fatty acids, which help increase our good cholesterol, among other things, that protect our hearts.
Unfortunately, three in five Australians don’t eat the recommended 2-3 serves (a serve of fish is roughly 100g of cooked fish fillet or one small can of fish) of oily fish each week that are required for good heart health. Eeek, now try to remember the last time you had sardines on toast!
Don’t worry we’ve got some great ways to include fish into your diet in an exciting way! Why don’t you try one of the following?
- Steam, bake, grill, or lightly fry your fish and serve with salad, steamed vegetables, avocados, fresh potatoes, or grains such as quinoa or couscous.
- DIY Fish and Chips - A salmon steak can be shared between two and grilled with some lemon on the BBQ, add thinly cut potatoes and fresh salad.
- Taco Time! Fish Soft Taco’s will be a winner with the family this Easter. Or try our Whole Grain Soft Tacos with Fish, Lime and Green Sour Cream.
- Sardines, an old faithful from years gone by – mash them, mix with lemon and serve on some grainy toast with avocado, a super healthy breakfast!
- Stir through pasta for a quick meal by trying this Chili Tuna & Ricotta Canneloni Recipe or Smoked Salmon & Ricotta Fettuccine.
- Add a can of tuna with lemon and pepper to the lunch box – try to stick to fish in spring water for a lighter option.
Yum, don’t they sound delicious? If you want to make the most of those recipes, or any other ones remember fresh is best! Get yourself down to your local market or fish monger every week and make Fish Friday a regular event. Your heart and your taste buds will thank you.
We have heaps of fish based recipes here on Plateful so please check them out and let us know below which one is your favourite!
This article contains general information. Please consult your healthcare professional for specific advice for your personal situation.