It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.
But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?
Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.
When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy. With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)
Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes. We all need to eat omega-3s regularly in our diets as they can’t be made in the body.
For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed). Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies. Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.
Squid is a high protein, low fat fish that just oozes thoughts of summer! It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared from the supermarket. Better still ask the fishmonger to prepare it for you.
Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips). This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.
Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer. Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.
White fish Thai-style
This recipe can be used with any white fish but works especially well with sea bass. All white fish is rich in protein, low in fat and incredibly versatile. The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.
For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top. Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco. Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish. It can then be roasted in the oven for around 20 minutes or until cooked to your liking.
So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!
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