Your Guide To Making The Most Of Fish Dishes

By Author: Francesca Rilotelli
Total Articles: 8
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Fish is an extremely healthy source of protein, vitamins and minerals. It is low in saturated fats and is also a great source of Omega-3 fatty acids. Besides this, fish is a delicate, tasty meal with numerous easy recipes you can use to enhance its flavour with minimal fuss.


Health Benefits and Risks of Fish


A serving of 5 ounces of fish or other seafood provides 50% to 60% of an adult’s daily protein requirement. Seafood is low in fat and cholesterol - with the exception of prawns, squid and fish roe. That being said, the cholesterol in these types of seafood is offset by the beneficial EPA and DHA Omega-3 oils they contain.


Most of the fat in fresh fish and seafood is polyunsaturated. It’s also lower in saturated fat, total fat and calories than equivalent portions of meat or poultry.


Omega-3 fatty acids are highly beneficial to the heart and those who are at risk for cardiovascular disease. Fish also aids in lowering the blood pressure, decreases the risks of arrhythmias and can also reduce harmful triglyceride levels.


Fish ...
... also aids in the prevention of Alzheimer disease and strokes. Studies have shown that the cognitive functions, especially in children, are enhanced when eating fish.


Be aware that some types of fish such as shark, swordfish, king Mackerel or tilefish may contain high levels of mercury, PCB’s and other contaminants. Shellfish in particular, if not eaten fresh, can cause serious illness.


Buying Tips


Odour – fish should have that fresh-from-the-ocean smell. Any strong, unpleasant smell means that the fish is definitely off, in which case don’t buy it.


Whole fish – look for a fresh fish with firm flesh and clear glossy eyes. The flesh should spring back when pressed. Fish fillets should be firm and bright with no discolouration or blemishes. Fresh fish can only be stored for a day as it is a perishable food item - if no fresh fish is available, then frozen fish is your best alternative.


Frozen fish – when buying fish in frozen form, always check the label. Quick frozen or “once frozen” is best and avoid damaged packaging or signs that fish has freezer burn. Never freeze fish that has already been thawed.


Tips when Cooking or Preparing Fish


Thawing frozen fish – a great tip is to thaw your frozen fish in milk. Place it in a bowl, cover and put it in the refrigerator overnight. You will be amazed at the fantastic fresh-caught taste this results in when cooked. Be sure to discard the milk after fish thaws however.


Before cooking - always rinse and dry your fish before cooking.


Leftovers – cooked fish can be used in a variety of ways. For example, fish patties are scrumptious, especially when mixed with mashed potatoes, onion, your favourite seasoning and then coated with bread crumbs before lightly frying them in shallow oil.


Sushi – originally a traditional Japanese recipe, this healthy, raw fish dish has become hugely popular throughout the world. However it’s important to make sure the fish is ultra fresh, or you could find yourself suffering unpleasant side-effects such as diarrhoea and food poisoning.


Overcooking – a huge no-no! The delicate nature of fish means that it needs only a small amount of little cooking time i.e. generally 3 to 4 minutes on either side, but this of course will depend on the thickness of the cut. Overcooked fish will be ruined as it becomes tough, while shell fish such as prawns or calamari becomes rubbery. Also serve fish immediately as “resting” will add to the cooking time.


Healthiest ways to cooking fish – poaching or steaming is best as no oil or butter is required. Grilling or barbecuing is also healthy approaches, although do be careful not to overcook.


Whole fish – my favourite method of cooking whole fish is to stuff it with herbs, seasoning, onions, tomatoes, chilli’s and peppers, then wrap it in tin foil and bake in the oven or barbecue.


Marinating – use a good olive oil, lemon or flavoured vinegar, and then season to taste (salt, pepper, chilli’s, red peppers, and herbs). Don’t marinate the fish too long or it will become soft and soggy.


Conclusion


Fish is not only ultra tasty in a wide range of dishes, it is a “super food” in terms of health and can be eaten on a daily basis. At the very least, do try and include Fish Recipes in your diet at least twice per week to make full use of all the benefits it provides.



About the Author: Francesca Rilotelli is a chef and expert on Fish Recipes.