Looking for food that has protein, fatty acids, minerals, vitamins and less calories? You’ll find all this in fish, which is a superfood. When people talk about superfoods, they mostly list colourful vegetables and fruits. Yes, they are all beneficial to your health. But fish is no less as it has many health benefits to offer. If you are not allergic to fish or don’t mind removing the numerous bones or its strong smell, it may just be the superfood you are looking for.

HealthShots connected with Greata Sherene Robinson, executive nutritionist – Cloudnine Group of Hospitals, Chennai, to know why fish is good for us.

Fish as a superfood

Fish is beneficial to us in a lot of ways. Fish is a great source of omega 3 fatty acids which is not produced by the body and has to be obtained from food. The Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are abundantly present in omega-3 fatty acids, says the expert. They are required for the maintenance of normal brain function, they have positive effects on high blood pressure and inflammation.

Health benefits of fish

You’ll fall in love with fish once you know what all health benefits it has to offer.

• The EPA and DHA that are present mostly in fatty fish help to decrease the risk of depression, ADHD, Dementia and Alzheimer’s disease.
a• The fish in general also reduces insulin sensitivity and inflammation.
• It has a high quality protein and good fat which helps with obesity and weight loss.
• It aids in healthy brain function and specifically benefits infants in terms of development of vision and nervous system.
• The micronutrients and vitamins like selenium, zinc, iodine, vitamin E, A, B2 and D help in brain development, heart function and boosting the immune system (vitamins for healthy skin).

But Robinson says eat it with caution as fish has methyl mercury which is a powerful neurotoxin and it can affect highly sensitive nervous system.
King mackerel, sword fish, shark and tuna are some of the types of fishes which have higher mercury.

Fish is healthier than red meat

When it comes to animal protein, fish is definitely a better choice as compared to red meat, which is rich in saturated fats. Fish has good fats and a good amount of protein (protein-rich foods). The muscle fibers in fish are shorter which makes it easier for digestion and cooking as well, says the expert.

Fish recipes

1. Fish cake

Ingredients

• Salmon – 200 grams (skin and large bones removed)
• Mashed potatoes – 1 cup
• Onions (finely chopped – ¼ cup
• Ginger (minced) – 2 teaspoons
• Green chillies (chopped) – 2
• Chopped fresh curry leaves – 1 teaspoon
• Turmeric powder – 1 teaspoon
• Ground pepper powder – 1 teaspoon
• Garam masala – as per your need
• 1 egg (beaten)
• Milk – 2 tablespoons
• Salt and pepper for taste

Method

• Take a bowl and put salmon, potatoes, green chillies, ginger, curry leaves and milk. Mix them well and put salt, pepper and masala.
• Gently add the egg and stir.
• Fold them into cakes.
• Cover the cakes and refrigerate for 30 minutes.
• Heat a pan, add the cakes and cook for two minutes on each side.

2. Green fish curry

Ingredients

• Fish (any variety) – 250 grams
• Coriander leaves – ½ bowl
• Mint leaves – ½ bowl
• Chopped onions – 2
• Tamarind paste – 1 teaspoon
• Green chillies – 4
• Ginger – 3
• Garlic – 4 teaspoons
• Cumin, black pepper, turmeric and coriander powder – according to your preference
• Curry leaves powder – according to your preference
• Salt – according to taste
• Oil

Method

• Grind all the leaves with some ginger, garlic and turmeric.
• Heat oil in a vessel, add the onions once the oil is heated and stir fry them until the onions become brown.
• Add some turmeric, pepper, cumin and other flavours to the onions.
• Pour the green paste with some water and add salt for taste.
• Let it cook for 5 minutes and then add the fish into the mixture.
• Simmer for 7-10 minutes until the fish is well cooked.
• Add some curry powder and mint leaves in the end.