After an indulgent Christmas, many of us are trying to be a bit healthier and maybe even lose a couple of those festive food pounds we gained in December.
January is a great time to create some healthier habits that can be sustained for the rest of the year, and ‘eating better’ is a New Year’s resolution many people share. As well as the obvious ‘drink less’ and ‘eat more fruit and veg’, introducing more fish into your diet is a really simple way to improve your health.
Packed full of vitamins, minerals and fatty acids, fish is certainly good for us. But it’s also really simple to cook and highly adaptable, offering the perfect way to introduce a whole variety of new dishes into your repertoire.
Still high in protein, fish is a low-fat way to replace meat in your meals a couple of days a week and is an excellent choice if your new, healthy resolutions also include a workout plan.
Good for you
The UK government recommends eating at least two portions of fresh fish per week, one of these being an oily variety.
All fish is packed with health benefits. As well as being a lean source of protein, fish is high in vitamin B12, which is essential for the growth of cells and DNA reproduction and linked with a lower risk of dementia and heart disease. It is also a valuable source of iodine, important in the correct functioning of the thyroid, as well as vitamin D, iron, phosphorous and niacin.
However, it is the omega fatty acids, particularly high in oily varieties of fish, that get nutritionists so excited. These fats have been proven to prevent ageing of the brain, reduce the risk of heart disease and decrease symptoms of depression.
Oily fish include the popular choices of salmon, trout and mackerel, but also some less fashionable options like pilchards, sardines and sprats. Some white fish, like sea bass and halibut, can also be good sources of omega fatty acids, though not at the same levels as oily fish.
Easy and versatile
After a busy day, what could be better than a dinner option that is good for you but also quick and easy? A lot of fish is provided skinned and boned, so there is no complicated preparation involved, and it can be simply pan-fried, grilled, baked or cooked on the BBQ.
Fish and chips is obviously a British classic, and you can recreate it simply and more healthily at home by pan-frying fresh cod without batter and making your own potato wedges. You could even add a lemon and butter sauce and serve with some crushed new potatoes to create something a little more special.
Both salmon and cod are popular options due to their adaptability. While salmon is perfect with Asian flavours like teriyaki and miso, it is equally well suited to pasta dishes and salads. Cod, on the other hand, can be paired with beans, tomatoes and chorizo for a classic Spanish recipe, but its meaty texture means it is also ideal in Indian curries.
Both types of fish are perfect in traybakes, where all the ingredients are combined on an oven tray and baked together, resulting in a delicious, balanced meal that doesn’t even need to be supervised while cooking, leaving you free to get on with other things.
Ideal for a quick midweek meal, fish is also excellent for creating exciting and impressive dishes for a dinner party. For a real wow factor, choose a fish like sea bass or tuna loin. Though very different in texture, both of these types of fish go well with Asian flavours, such as sesame and ginger, or with Italian ingredients, like olives and capers.
Increasing your fish intake is the perfect way to improve your health and potentially lose weight. Though sometimes seen as complicated to prepare or expensive, fish can be an affordable and incredibly quick and simple meal option.
At Meat & Co, we know that a balanced diet is essential to good nutrition. As well as offering the best meat at the best value, we also provide a range of high-quality fresh fish and seafood, including salmon, cod, sea bass and tuna loin, at excellent prices. The fish is sourced from a selection of trusted fishmongers, and we aim to deliver within 48 hours of your order.
Check out our simple and great value online fish delivery service and get your new year off to a healthy start.