Is there enough fish in your diet? The American Heart Association recommends that we should consume at least two meals per week that contain fish. The reason for this recommendation is that fish are generally rich in omega-3 fatty acids. A diet that contains fish promotes a healthy heart, helps us to maintain our optimum weight and insures overall better health.
All fish do not contain the same amount of omega-3 fatty acids. Salmon contains the greatest amount per serving, but all fish do contain this essential dietary ingredient. There are many studies that have been completed and a number are underway that suggest that Americans do not consume enough fish. Omega-3 fatty acids, in addition to helping one to maintain a healthy heart, also have other beneficial effects.
Studies indicate that a diet that consists of fish with their inherent high content of omega-3 fatty acids will help one to ward off a series of ailments. This fatty acid is associated with better brain function, promotes better eye health and may help one to avoid certain cancers as well as a number of other ailments associated with aging such as rheumatism and kidney disease.
In addition to the aforementioned qualities associated with seafood, fish are normally lower in fat and calories than beef, pork or poultry products. One can enjoy a fulfilling meal of fish and consume less calories which obviously has implications for maintaining a healthy weight.
Our diets should be diverse to insure that we are consuming the appropriate quantities of vitamins and minerals that are essential for the maintenance and development of strong bodies and the consumption of fish and other seafoods will help us to achieve that goal. It’s easy, simple to enjoy a tuna fish sandwich once or twice a week or select from an vast array of other fish that are easily available at the local grocer.
Fish is a food that is actually very easy to prepare and cook. One of the easiest and healthiest ways to cook fish is to bake or broil it. You can marinate it or just baste it with a sauce or marinade.
Here are a few sauce and marinade ideas:
Lemon Butter – lemon juice, butter, and a few herbs and mild spices such as parsley, garlic, and onion.
Sweet and sour – Make a thin sweet and sour sauce.
Citrus Teriyaki – make a marinade using orange juice, teriyaki sauce, a splash of honey, garlic and other spices. This robust marinade is especially tasty with Mahi-mahi or other meaty fish steaks.
Those are just a few ideas – you can make a wide variety of sauces, marinades, and rubs for your fish. The options are endless.
When cooking your fish, always opt for baking or broiling over frying. Fried fish is not healthy like broiled or baked fish. Baking fish is probably the easiest option – it’s easier to bake it and get it done without burning it. Baking is slower than broiling, though. So start eating fish…and enjoy!