|
The Health Benefits of Fish
Fish is an important part of a healthy diet. Whether you are trying to maintain a certain weight or reach a weight-loss goal, fish should be part of your diet. The American Heart Association recommends eating fish a minimum of twice-per-week as part of a healthy diet.
Fish has been shown to reduce cholesterol, lower blood pressure, reduce the risk of heart attack, help with weight loss and help with brain function. Fish is a low-fat source of high-quality protein. Fish contains:
* omega-3 fatty acids
* vitamin D
* riboflavin
* calcium
* other minerals such as iron, zinc, potassium and magnesium
Omega-3 Fatty Acids
Omega-3 fatty acids are the nutrients required by our brain for growth and development of cognitive function. Sure, you can get these acids by taking a fish oil capsule, but scientists believe the omega-3 fatty acids found within the flesh of the fish not only provide other essential vitamins and minerals, they are also easier for the body to digest and use.
Two of the most needed omega-3 fatty acids found within fish are EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid. Your body is not capable of producing these needed omega-3 fatty acids on its own. Your body and brain need them to function properly, so you have to get them through the food you eat. Good sources of omega-3 fatty acids include tilapia, oysters, sardines, tuna and salmon.
How to Buy Fish
One of the most economical seafood choices is found in the freezer section of your local market. Both frozen filets and frozen seafood are not only convenient, but are often fresher than the "fresh" seafood being offered at the seafood counter. This is because frozen fish and frozen seafood have been "flash-frozen" as soon as they are caught. Of course, if you live on a port or beach side, you have access to all sorts of fresh-caught seafood.
When choosing to buy fresh seafood, find the highest-quality available. Use both your eyes and nose. Fresh seafood should not smell overtly fishy, nor should it look slimy. Both whole fish and filets should have firm flesh that is shiny in appearance.
Fish Cooking Basics
Fish not only cooks rapidly, it also requires very little seasoning to taste delicious. Experiment with different cuts of fish and with different seasonings. For those new to cooking and eating fish, a basic tilapia recipe is recommended. Tilapia is a mild-flavored fish that is thin-cut and simple to prepare.
Recommended methods of cooking fish include baking, broiling, steaming, and sautéing. It is recommended you avoid frying. When grilling on either a gas or charcoal grill, it is wise to choose a thick fish "steak" such as salmon or tuna. When grilling other, smaller types of fish, using a fish basket can be handy. Broiling works well on thinner cut fish such as tilapia, flounder and sole.
Fish is done when it turns an opaque color and flakes easily with a fork. The best rule to remember is to allow 10 minutes for each inch of thickness on your filet.
Learning to prepare and cook fish is a good way to get the vital nutrients in your diet required for a healthy heart, to prevent strokes, build lean muscle, lose weight and build a healthy brain.
Healthy Recipes  by Chef Noche
Tilapa is a great fish for people wishing to incorporate more healthy fish in their diet. It is light and flaky, and without a strong "fishy" taste or smell. Tilapia is also relatively inexpensive and easy to find. This recipe combines some classic flavors I think you will enjoy tremendously.
As you experiment with cooking fish, add in other spices such as paprika, red pepper or chili powder. Fresh herbs such as rosemary, basil and even oregano can bring out the delicate flavor of fish without overpowering the fish.
Try to incorporate at least two fish or seafood servings into your weekly diet. You will find that not only will you begin to look and feel better, you will be able to think faster as well.
Lemon Garlic Tilapia
Prep Time: 10 minutes
Cook Time: 10-15 minutes
Ready In: 20-25 minutes
Servings: 4
Ingredients:
4 tilapia filets
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 clove of garlic, sliced and chopped into small pieces
1 teaspoon fresh dill or parsley
salt and pepper to taste
Directions:
1. Preheat oven to 400 F.
2. Rinse tilapia under cold running water and pat dry.
3. Pour olive oil into small skillet and sauté the garlic in the olive oil. Sauté about five minutes, or until garlic is light golden brown.
4. Remove from heat and add lemon juice.
5. Lightly salt and pepper tilapia on both sides of filets.
6. Place tilapia in a baking dish and drizzle olive oil, garlic and lemon mixture over the tops of the filets.
7. Sprinkle with dill or parsley.
8. Bake in oven until fish pulls tenderly apart with a fork, about 10-15 minutes.
Serve with whole-grain brown rice, grilled vegetables and a salad for a healthy, balanced meal.
Nutritional Information Per Serving
Calories: 142
Fat: 4.4 grams
Cholesterol: 49 mg
Sodium: 93 mg
Carbs: 1.4 g
Protein 23.1 g
|
