Post by Azmina Govindji @AzminaNutrition

NUTRITIONAL NUGGET – F is for…Fish?

The Mediterranean way of eating, with its abundance of olive oil, garlic, fish, nuts, fruit and vegetables, has been associated with a lower risk of conditions such as coronary heart disease and some cancers, so incorporating foods from Mediterranean cuisine into your menu makes a lot of sense. All types of fish are rich in protein, and you should aim to eat fish regularly throughout the week. Oily fish like mackerel, salmon, fresh tuna, sardines, trout and pilchards are a good source of omega 3 fats, which may help to prevent heart disease.

Here are 3 fantastic ways to enjoy fish:

1. Time-saver. Take any frozen fish and top with a delicious mix of pistachios and our super seeds mix, serve with a quick Italian salad https://www.thefooddoctor.com/tuna-with-a-herby-seed-crust-and-quick-italian-salad/

2. Healthier fish pie. Try this speedy healthier version of a fish pie using convenient shortcuts: Line a greased muffin tray with whole grain bread. Mix low fat soft cheese with canned tuna (or salmon), sweet corn and dried or fresh parsley. Pile the fish filling into the bread cases, top with a circle of bread and toast in the oven till crisp.

3. Create Chinese fish. Stir-fry onion and green pepper in garlic, add strips of white fish and a dash of reduced salt soya sauce. Drizzle on some sesame oil and finish off with basil leaves and sesame seeds. Serve with steamed rice or noodles.