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Thursday, 8 October 2015

Seafood Week : October 2015 : Italian Style Baked Pollock

Seafood Week, in the UK, and the countdown is on ... because it runs from Friday 9th to Friday 16th of October. Funny how it starts on a Friday! F is for Fish and F is for Friday!

Of course fish may be eaten any day of the week and with over 100 types of seafood available to buy in the UK on any given day we have a lot to celebrate!

The aim of Seafood Week is simple; to get more people, to eat more fish, more often! You can find out more here.

Health benefits:

Research has shown that eating fish and shellfish regularly is beneficial to our bodies in many ways; here are ten great reasons to introduce a little more seafood into your diet.

1. Great for your heart:
It's no coincidence that fish-eating Inuit populations in the Arctic have low levels of heart disease; seafood is low in saturated fat and high in omega-3, (which can both) protect the heart from disease and lower the amount of cholesterol in the blood. One study has even suggested that an extra portion of fish every week can cut risk of heart disease in half.

2. Clearing the vessels:
Eating fish can improve your circulation and reduce the risk of thrombosis. The EPA and DHA - omega-3 oils - in seafood can save your body from having to produce eicosanoids, a hormone-like substance which can make you more likely to suffer from blood clots and inflammation.

3. Joint benefits:
Eating fish as a regular part of a balanced diet has been shown to ease the symptoms of rheumatoid arthritis, a condition which causes the joins to swell up. Recent research has also found a link between omega-3 fats and osteoarthritis, suggesting that eating more seafood could help to prevent the disease.

4. The eyes have it:
Eating oil-rich fish regularly can help to keep the eyes bright and healthy. A recent study has suggested that omega-3 fatty acids can help to protect the eyesight of those suffering from age-related macular degeneration (AMD), a condition which causes the retina to degenerate and the eyesight to become blurred. Fish and shellfish also contain retinol, a form of vitamin A which boosts night vision.

5. Essential nutrients:
Seafood provides the body with many essential nutrients which keep us running smoothly, including iodine, selenium, zinc and potassium. Iodine is important for the thyroid gland, and selenium makes enzymes which can help to protect us from cancer. Fish and shellfish are also excellent sources of many vitamins, including vitamins A and D.

6. Take a deep breath:
A number of studies have indicated that fish and shellfish may help to protect our lungs. Not only can seafood relieve the symptoms of asthma in children, but it has shown signs of preventing it. Eating a lot of fish can also keep your lungs stronger and healthier as you age in comparison to those who don't eat a lot of fish.

7. Brighten your outlook:
Seafood may also play a large part in preventing depression; research has highlighted links between low omega-3 levels and a higher risk of depression. Seafood could also help us to avoid Seasonal Affective Disorder (SAD) and post-natal depression.

8. Your skin looks great:
Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

9. Good for down below:
Evidence suggests that a diet rich in fish oils can help to protect us against serious inflammatory bowel diseases (BD) including Crohn's disease and ulcerative colitis. There is also evidence to suggest that omega-3 could help to slow the progression of inflammatory bowel disease in some sufferers.

10. Boost your brainpower:
The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).
Above words taken from article here

Now how about this recipe idea to kick things off for Friday 9th October which is the official first day of 'Seafood Week' !

Italian Style Baked Pollock

Italian Style Baked Pollock
  • Ingredients:
  • Serves Two
  • 2 x 170g pollock fillets
    2tbsp olive oil
    4tbsp red pesto
    6 leaves fresh basil
    4 slices Parma ham
    2 small bunches of cherry tomatoes on the vine
    Mixed salad leaves to serve
  • Method:
    1. Preheat the oven to 180°C/fan 160C/gas mark 4. Toss the tomatoes in 1tbsp of the oil. Place on a baking sheet and place in the oven for 15-20 minutes.
    2. Meanwhile, spread the pesto over the top of the pollock fillets and top each with 3 basil leaves. Wrap the fish in the Parma ham to form two parcels.
    3. Heat the remaining oil in a frying pan and place the pollock parcels in the pan, seam side down. Fry for 2-3 minutes on each side until the ham becomes crispy. Transfer to a baking tray and pop in the oven for 8-10 minutes.
    4. Remove the fish parcels and tomatoes from the oven and serve immediately with the mixed leaves on the side.
  • Recipe idea here

    Pollachius pollachius aquarium.jpg

  • For more information on Pollock see here

  • If you live in the UK do enjoy Seafood Week ... if you live further afield why not make it your very own fish week!

  • Thanks for reading

  • All the best Jan


Jo said...

I have to admit that we don't eat very much fish in our house, I should make more of an effort to have it on the menu. My mum always cooked fish on a Friday when I was a child, we had a fish man who used to come round in a little van selling it.

Anonymous said...

Will be having fish tomorrow. Family like it.

Jenny S

Debbie said...

Looks and sounds amazing!!

chris c said...

I had my lamb chops and runer beans earlier. If I get hungry again later the herring gets it. If not I'll have it tomorrow.

DeniseinVA said...

I thoroughly enjoy this blog. Even though I am not diabetic, there's a lot to learn here for our own health. Thank you Jan, and also for another delicious recipe.

Lowcarb team member said...

Jo - I think many areas of the UK still has a fish man in his van that visits ...
Fish can add such a variety to menu plans, and often features on mine. Even the grandchildren like to eat it with broccoli and peas - it's great food.

Many thanks for your comment.

All the best Jan

Lowcarb team member said...

Jenny - so pleased to hear you will be enjoying a good fish dish tomorrow.

Take care, and thanks for your comment.

All the best Jan

Lowcarb team member said...

Debbie - fish can be so brilliant, and with so many different varieties (providing you are not allergic!) something for everyone.

Many thanks for your comment, it is always good to receive, read and share them.

All the best Jan

Lowcarb team member said...

Chris - hope you enjoyed your lamb chops and runner beans earlier.
... now tomorrow (Friday) hope you may enjoy a nice fish dish with appropriate low carb vegetables ... and maybe a glass of chilled white?

Many thanks for your comments, both here and on other posts.

All the best Jan

Lowcarb team member said...

Denise - thank you so much for your lovely comment, so pleased to hear you enjoy our blog.
We try to bring a variety of posts but as I've said before ... the core message is the LCHF lifestyle, and eating whole real fresh foods.
There are so many good recipes out there - hope you may enjoy a fish dish soon!

All the best Jan

Gail said...

You do love to entice me with these wonderful dishes.

I have always bought whole milk. I remember how wonderful it is before they process it. Cow milk is a delightful drink but they have so many rules about selling it!

Thanks for visiting and have a blessed evening.

Siobhan said...

I'm spoiled as my husband goes fishing in Alaska and comes home with 50 plus pounds of salmon, cod and halibut ...

Amy at Ms. Toody Goo Shoes said...

I don't know that I've ever had pollock (unless it is called something different here in the states?). But the ingredients sound really good, so I'm sure I'd like it. We try to eat fish once a week.

TexWisGirl said...

oh, my. made my mouth water.

Lowcarb team member said...

Gail - thank you so much for visiting our blog, it's always good to read your comments.
We do our best to post a variety of articles. Hope you may enjoy a fish recipe soon ...

All the best Jan

Lowcarb team member said...

Siobhan - now, that sounds great to be able to fish in Alaska and bring home that lovely selection. Bet it tastes great too!

Thanks for your comment.

All the best Jan

Lowcarb team member said...

Amy - many thanks for your comment.
I'm sure you would like this dish, there is a little more information about pollock here

All the best Jan

Lowcarb team member said...

Theresa - many thanks for your comment.
Isn't it great when your mouth starts to water at the thought of great tasting food ...

All the best Jan