Fish and seafood dishes are found all over the internet. It is a fact that fish contains omega-3 fatty acids. Do we understand why fish is healthy? Today we are writing about the incredible health benefits of eating fish. Even if you aren’t a big fan of fish, maybe you’ll be willing to eat it more often after learning all the health benefits from fish and seafood. We will also share some fish recipes for you at the end of the article to incorporate fish into your diet.
Fish are filled with nutrients that many of us are lacking. These nutrients include iodine and a whole host of vitamins and minerals. Fatty fish often have a lot of fat-based nutrients such as vitamin D and omega-3 fatty acids. This is one reason why they are healthy for us. If you wonder what is considered a fatty fish, here’s a short list: tuna, salmon, herring, mussels, anchovies, swordfish, sardines, mackerel, trout, and pollock. You can take fish oil, but supplements don’t help nearly and get the nutrients straight from the source.
Did you know that fish is considered one of the most heart-healthy foods? Many studies have seen that people who ate fish regularly (about once a week) have reduced chances of developing strokes or heart attacks. Omega-3 fatty acids reduce inflammation and protect your heart against chronic diseases. The ways nutrients from fish can reduce inflammation have helped patients reduce their rheumatoid arthritis symptoms. Omega-3 fatty acids have also been known to help your exercise and resting metabolic rates. It seems that those excellent omega-3 fatty acids are helpful in more ways than one. One more reason to start making some of those fish dishes you always wanted to try!
Fish also contain nutrients that are important for our growth, including brain and eye development. That is one of the main reasons pregnant women should intake a fair amount of omega-3 fatty acids. However, be wary of overeating fish. Due to the mercury levels n fish (which have been linked to brain development issues) and stick with either salmon, sardines, or trout while pregnant. Pregnant women should also avoid raw fish, which can contain microorganisms that could potentially hurt the fetus.
Now that you know the health benefits of fish, we wanted to share a delicious fish stew that you can make. It is a Brazilian fish stew, which is great to make during the coming fall and winter months.
Start with the fish:
1 – 1 ½ pound firm white fish (choose whichever one you prefer)
½ tsp salt
1 lime (juice and zest)
For the stew part of the recipe, here’s what you’ll need:
2 or 3 Tbsp olive oil
1 finely diced onion
½ tsp salt
1 cup diced carrots
1 diced red bell pepper
4 garlic cloves roughly chopped
½ finely diced jalapeno pepper
1 Tbsp tomato paste
2 tsp paprika
1 tsp cumin
1 cup fish or chicken stock
1 ½ cups diced tomatoes (use fresh tomatoes if possible)
1-14 oz can of coconut milk
Salt to taste
½ cup cilantro or chopped scallions
Squeeze of lime
Directions:
Rinse and pat the fish dry, cut it into 2-inch pieces. Place the fish in a bowl and add the salt, lime, and zest. Coat all of the pieces and set aside.
Get a large pan and heat the olive oil on medium-high. Add the salt and onions, cook for about 3 minutes, then turn the heat down to medium. Add the carrots, bell pepper, jalapeno, and garlic and cook for about 5 minutes more. Add tomato paste, spices, and stock, mix it all and bring it to a simmer. Add the tomatoes and cover as it simmers on medium-low heat for about 5 minutes (test the carrots to make sure they are tender).
Add the coconut milk and test it to see if your sauce/stew needs more salt. Nestle the fish pieces in the stew and simmer until the fish is cooked (about 4 to 6 minutes). Alternatively, you can put this in the oven at 350 degrees Fahrenheit to finish the cooking process. Serve over rice and add the cilantro or chopped scallions with a squeeze of lime.
We encourage you enjoyed learning more about the health benefits of fish. The primary nutrient that is very prevalent in fish is omega-3 fatty acids. There are many health benefits from this nutrient, so it is good to incorporate some fish into your diet.