We all know that fish is an incredibly nutritious ingredient and important for our health and well-being for numerous reasons. Did you know that Salmon is featured in the top 10 foods we should include in our diet?
Yet, remarkably we don’t seem to cook enough of it. I think the biggest reason why is that we perceive the preparation and cooking of fish is very complicated. The number one mishap is the risk of over cooking fish but treating it like chicken. Then there’s the fear of under-cooking fish and getting food poisoning. For the most part we lack confidence as it’s considered to be a delicate ingredient that can go wrong easily. In trying to keep it simply but safe we tend to add a bit of lemon juice and salt and pepper, then cook it for 20 minutes, by which time it’s dried out and overcooked, thereby spoiling the texture and taste. Yet it is not as complicated as you think!
Fish is really quick to cook, even quicker than cooking poultry and meat and really simple to season. If you are looking for an easy mid-week dish that is full of flavour and rewarding then look no further. If you would like to learn how to prepare quick recipes for an array of fish, and cook nutritious and delicious food such as pan fried sea bass or sesame and soy seared tuna then book onto one of our fish cookery courses.
Here are our top 10 reasons of why we should cook more fish:
- Fish is a great source of protein; it is easier to digest than chicken or meat. Fresh fish contains complete protein sources with all the amino acids your body needs to maintain a healthy metabolism, yet less fatty than meats such as pork or beef.
- Many types of fish contain omega-3 fatty acids. Perhaps one of the main benefits of omega-3 is that it plays a large role in keeping your arteries free of blockage, blood clots and lowers your blood pressure. In turn, your risk of heart disease dramatically decreases.
- It is incredibly important during pregnancy, as the omega 3 is also essential for fetal brain development and can potential strengthen a baby’s brain connections as early as in the womb.
- When you choose fish over beef, lamb or pork you’re cutting out the artery clogging saturated fat – that can also cause cholesterol. The omega-3 found in some fish is a type of polyunsaturated fat, a good fat.
- It’s high in vitamins A, B & D as well as other minerals. Many varieties also provide the required RDA, for example one serving of salmon gives you 100% of the required vitamin D and 50% B12.
- Omega 3 is also very good for the immune system and helps reduce inflammation in your body. As a result, you stand less of a chance of developing arthritis, diabetes, and cancer.
- Eating at least 2 portions of fish per week is very good for the management of diabetics as it controls blood sugar levels.
- Eating fish is also known to reduce your chances of a stroke and heart attacks. The omega 3 fatty acid helps to strengthen the cellular membranes against attack.
- Canned fish such as sardines and salmon are a brilliant source of calcium as they contain tiny bones that are so small they are unnoticeable, yet are abundant in calcium.
- Eating fish which is high in omega 3 could help to prevent Alzheimer’s diseases. Omega-3 is very good for brain development and new studies are showing their positive effects on slowing down brain degenerative disease and positively impacting on cognitive functions, depression and concentration.
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Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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