Why Switch To Fish?
We know the foods we eat influence our health, especially eliminating processed foods, refined sugars, and foods high in saturated fats.
We have been discussing the benefits of eating plenty of fruit and vegetables, and Meatless Mondays, but we have discovered by eating one or more servings per week of fish can lower the risk of cognitive decline and prevent diseases such as Alzheimer's.
Eating any type of fish just once a week increases brain health, a study has revealed.
Just one fillet - grilled or baked - boosts grey matter, regardless of how much omega-3 fatty acid it contains.
Experts have previously said the anti-oxidant effect of omega-3 fatty acids - found in high amounts in fish, seeds, nuts and certain oils - are associated with improved brain health.
But the new study hints that eating any fish has health benefits. Read more here.
Besides containing protein and other nutrients such as vitamin D and selenium, fish (either finfish or shellfish) contain a particular type of fat, omega-3 fatty acids, which extensive studies have shown that as well as reducing inflammation, omega-3 may reduce the risk of developing heart disease, diabetes, and arthritis.
On a physical level, the omega-3 found in fish can improve your water retention, assist with weight loss (we have to love this) and skin and hair hydration.
Eating fish reduces the risk of death from heart disease, the leading cause of death in both men and women. Fish intake has also been linked to a lower risk of stroke, depression, and mental decline with age.
For pregnant women, mothers who are breastfeeding, and women of childbearing age, fish intake is necessary because it supplies DHA, a specific omega-3 fatty acid that is beneficial for the brain development of infants.
Healthy adults (and pregnant women) should aim for 500mg a day (or 3500mg a week).
If you have or are at risk of heart disease, The Heart Foundation recommends 1000mg a day (or 7000mg a week) and advises having both EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), also found in flaxseeds, walnuts, pumpkin seeds, avocados, oils, soya and leafy green vegetables.
Oily fish such as salmon, blue mackerel, and sardines have more than 2000mg in a 150g serve. Whitefish and seafood such as squid, scallops, and mussels are good sources.
So when you are enjoying a non-vegetarian day, try switching to fish, to feed your brain and make your heart sing. At least you will remember eating it.
Our regular food blogger, gorgeous Suzanne has provided us with a very easy and tasty protein enriched salad recipe below, which you will love.
Note: I have never coated fish with almond meal until I spoke to Suzanne. Now I have switched from flour, as the taste is brilliant, and healthier.
Tuscan kale (if not in season you can use any other green leafy veg such as kale, silverbeet, spinach, etc.)
Capsicum - chopped
In a plastic bag add almond meal and salt and pepper, pop in fish and shake bag until fish is thoroughly coated.
In a frying pan lightly fry fish in coconut oil - about 5 minutes each side.
Take fish out, in the same or new frying pan add a little coconut oil and toss kale and lightly fry for approx 8 minutes.
Place all ingredients in a bowl, sprinkle sesame seeds and sesame oil and toss
Serve in bowls and garnish with coriander
Squeeze some lime or lemon and if you like add a little chili.