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Friday, 26 February 2021

Fish : Can Be Fabulous !

Are you a fish eater? We do enjoy eating fish and it often features in my menu plans. 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).
More about fish here

Here is a tasty fish dish you may like to try
Creamy Fish and Broccoli Casserole

Serves 4
8g carb per serving
1 tbsp butter, for greasing baking dish
3 tbsp olive oil
450 g broccoli, small florets
1 tsp salt
½ tsp ground black pepper
110 g scallions (spring onions), finely chopped
2 tbsp small capers 
650 g white fish (cod, haddock, halibut), cut into serving-sized pieces
1 tbsp dried parsley
300 ml heavy (double) whipping cream
1 tbsp Dijon mustard
85 g butter, cut into thin, equal slices
For serving
140 g leafy greens (optional)
Useful tips!
This is a wonderful all-in-one dish that can be varied in many different ways. Use salmon instead of white fish or perhaps fresh or frozen tuna fish. Use Brussels sprouts, asparagus, zucchini (courgette) or mushrooms instead of broccoli.

Please see recipe instructions here
Should you need help with weight/measurement conversion, see chart here

Hope you may enjoy this soon

We bring a variety of articles and recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


J.P. Alexander said...

Gracias por la receta y la entrada tan bien documentada. A mi me gusta la corvina y los camarones. Te mando un beso

Christine said...

It looks delicious!

Martha said...

The recipe sounds delicious, thanks for sharing. I have seafood on my menu at least once a week :)

Elephant's Child said...

Treated kindly fish does have some fabulous benefits.

Conniecrafter said...

I wish that I liked fish, I just can't stand the smell or taste.

William Kendall said...

Admittedly, no, I'm not one for seafood.

New Release Books said...

I love fish as it provides much needed calcium and iodine to us.

aussie aNNie said...

Delish looking plate of fish, we have fish often too. xx

Elkes Lebensglück said...

I can only vote and I am glad that I am on the North Sea coast and sit at the other source.
Only ate fish yesterday and today. Thanks for this explanation of what fish does.
Have a good weekend, greeting Elke

Laurie said...


Iris Flavia said...

All very good reasons. Reckon I must consider this more often...

Valerie-Jael said...

Fish is always good! Valerie

Tom said...

...we don't eat enough fish.

Ananka said...

I was never really a fish fan before I stopped eating it. I did like salmon. But I know how good it is!

Anne (cornucopia) said...

A lot of times I forget about fish as a food choice.

♥ Łucja-Maria ♥ said...

Your dish looks very appetizing!
We eat fish for dinner every Friday. Today was the Atlantic cod.
For breakfast I had herring with onions, and for dinner I will have herring tartare.
Hugs and greetings.

linda said...

I love fish and try to eat it at least twice a week. Thank you for the recipe it looks delicious.

happyone said...

I like to eat fish but not that crazy about cooking it. :)

Jeanie said...

I tend to strike out making fish (which is why I always used to order it back in the days when we could go to restaurants.) I am mastering salmon though, so that's a start! This looks really good!

DVArtist said...

Yummmmm we love fish in our house. Great recipe.

yangsire- imperfectblog said...

Ahh, dinner idea for today...

Breathtaking said...

Hello Eddie :=) I knew fish was good for you, but after reading about the benefits I realise I should eat more than just once a week on Friday which is usually salmon. It seems like a miracle food we should not ignore.

DeniseinVA said...

This is a great recipe and encourages us to eat more fish. I always enjoy a refresher on the benefits too. Thanks so much and have a great weekend :)

PerthDailyPhoto said...

This is going on my recipe list for sure Jan, merci beaucoup 🐟

Francisco Manuel Carrajola Oliveira said...

Hummm deve de ser delicioso.
Um abraço e bom fim-de-semana.

Dedais de Francisco e Idalisa

Luiz Gomes said...

Bom dia obrigado pelas dicas e receita maravilhosa, bom final de semana.

Divers and Sundry said...

I like fish but tend to eat it the same way every time. A bit of variety is nice. Thanks!

Magic Love Crow said...

Fantastic post! Shared with my mom! Big Hugs!