People who suffer an heart Attack is suggested to eat extra oily fish as they reduce the risk of another one. Now that we have improved medication to prevent further Heart Attack still at least one of the fish is recommended to be consumed by an individual.
In an healthy balanced diet fish plays a major role.
It is recommended that we eat two portions of a fish where one of them is an oily fish that at least has to be consumed once in a week. One portion is 140 grams or 50 ounce of cooked fish.
The benefits of eating a fish or its recommendation is because of the content of Omega 3 fatty acids in them that prevents any further heart related diseases and helps in keeping your heart healthy.
They are also a good source of various nutrients ,proteins,Minerals and vitamins. The Mediterranean diet follows more fish and less meat principle which helps in lowering heart related diseases and circulatory diseases.
Though they have so many benefits still we are restrictive in consuming fish where we end up eating only one third of the oily fish in a week.
If you are one among them who doesn’t like eating fish here are some of the myths busted for you.
1. “I don’t like the smell of the fish”
The smell of the oily fish that is being cooked can stay in a place for a long time and could be quiet weird for some.
There is some of the ways which you can follow to minimize the smell. You can cook the fish in an oven or place a lid over it so that the smell is contained in it rather than pan frying or grilling it. Alternatively prawns or salmon that is in the form of a ready cooked fish or tinned fish can be consumed which need not be cooked and does not even smell.
You can make use of tinned crab and prawns in your pasta.
2. “I don’t like the birds”
Fishmonger or a local Supermarket guy could help you out in filleting out your fish. Fish fillet can also be bought fresh or frozen in the nearby supermarkets. You can also make your selection based on your liking such as haddock, sea bass,salmon, tuna and cod.
The recipes such as quick fish stew and crispy fish cakes with lemon mayo makes use of white fish fillets in the beginning. The tinned fish such as sardines also contain bones in them. These are soft bones and will add calcium to your diet. If you still feel uncomfortable with the crunching noise then you can mash them in the bowl or tin and it goes unnoticed.
3. “ I don’t like the taste”
Mixing the fish with other Food could help you cope up with the taste. Tuna that is tinned can be made used in pasta or in a risotto. Try serving fish in tomato sauce to dilute its flavor or can even be served in a fish curry. Recipes such as crust free salmon quiche or tandoori salmon kebabs can help you relish fish in a healthy way without having to actually eat them in chunks.
White fishes will have mild flavors and firm texture. Plaice, cod and hake are some of the good Fish to start with.
Seafood such as crabs and squids does not contain as much as Omega 3 fatty acids as present in the fish. But trying them could help you explore the wide variety of sea food available.
4. “Fish is hard to cook”.
Fish is actually very easy to cook the catch is only that the filleted fish has to be seasoned with paper and salt before putting it into a hot Pan or an oven.
Cooking the fillet can take approximately 15 minutes if the oven is hot and is completely dependent on the size of the fillet.
The more easier way to cook the fish is to drop the fish cubes into hot soup or a pot of hot sauce at the end of cooking covering it with a lid that could help you cook the fish in less than 10 minutes.
It really challenges the fast food or they takeaways.
5. “fish is expensive”
Fish to be budget friendly is dependent on your selection.
Fresh fillet is costlier than frozen fish and this frozen fish can be made used in fish Cakes and fish Pie.
Frozen fillet of white fish could serve for the best value some of them which include basa, colley and pollock. Which ever fish you may select make sure they don’t have natural fat contents and natural flavor. Use your own flavoring like pepper ,lemon ,parsley or Chili flakes. Smoked Salmon under the smoked fish category is very inexpensive and serves to be a convenient option but have high content of salt.
If you involve these fish in your diet make sure you pair them up with food that does not contain added salt.
Tinned fishes such as sardines and tuna are inexpensive and can be stored in the store cupboard for many days and this serves variety of purposes and is incredibly versatile. Make use of them in toasts, sandwiches and Pocket potatoes.
Make sure to read the ingredient table before selecting the canned fishes so that it contains lesser salt per 100 grams of the food item.
6. “I don’t need to eat fish to get Omega 3 fatty acids”
Omega 3 fatty acid supplements are available in the market but does not make sure you get all the necessary nutrients from those supplements as the ones provided by the fish.
This is where the full health benefit of the fish can be seen.
The flax seeds, Chia seeds, walnuts are some of the vegetarian food that provides Omega 3 fatty acids and the necessary nutrients but does not compensate to the one we receive from the fish.
Our body has to convert these fatty acid into a longer chain Omega 3 fatty acids for them to digest.
Eating vegetarian food does not help you to calculate how much you have to consume to compensate them with the amount of nutrients provided by the fish that has to be consumed.
If a person follows vegetarianism or is a vegan he is recommended to eat these vegetarian foods in certain quantity but cannot exactly recommend how much to be eaten.