Why fish must be included in the diet

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Why fish must be included in the diet

The contents

  • The role of fish in healthy eating
  • Feeding habits of fish dishes
  • Recipes fish dishes for the whole family

    • Salad with canned tuna and vegetables
    • Sea bass with orange marmalade
    • Fish cakes
    • Smoked salmon with broccoli
    • Fish pie

Nutritionists advise to include in the diet fish and seafood. These foods are rich in protein, which, unlike meat protein, absorbed by the body much easier. Are there any contraindications for consumption of fish? What are some simple recipes for fish dishes for the whole family? Tell MedAboutMe.

The role of fish in healthy eating

Healthy eating is difficult to imagine without the use of fish and seafood. And this is quite logical, as fish is a storehouse of nutrients (iodine, manganese, phosphorus, amino acids) and vitamins (A, D, E, b,PP).

In addition, fish is rich in protein and easy to digest. Because of this property it is useful to include in the daily diet to prevent gastrointestinal tract. The rich iodine content in fish can compensate for a deficiency of this element in the body and improve thyroid function.

Fish food allows you to replenish vitamin D, which is usually not enough. This vitamin is essential for bone health and prevent rickets and osteoporosis. In addition, vitamin D is responsible for the quality of sleep and is involved in the regulation of blood pressure.

Some proponents of healthy eating refuse from fatty varieties of fish, mistakenly believing that a product is harmful. In fact, even the most fatty fish (sturgeon, salmon, ocean herring, Chinook salmon, trout) contains a maximum of 20% body fat — as lean meat (e.g., beef). Too often, eating fatty fish is not worth it to those who have a chronic illness or dieting, but 1-2 times a week this food will bring only one benefit.

Feeding habits of fish dishes

Despite the many useful properties, yet there are certain features the inclusion of fish in a healthy diet:

  • Raw fish may be infested with parasites, so popular now you should try sushi from reputable restaurants. Dishes, heat-treated, absolutely safe, you can safely include them in your diet.
  • Fish — is a strong allergen. Therefore, people who are prone to allergic reactions should eat it with caution. This same restriction applies to pregnant and lactating women.
  • Due to industrial pollution of the oceans, a large number of marine species contain mercury. As you know, mercury is a poison that can cause great harm to human health. Such fish species as tuna, Marlin, pike common and king mackerel contain the highest concentration of mercury.
  • Smoked fish is loved by many in the web you can find many recipes of this product. But meats are not health benefits because of carcinogenic impregnated with resins. However, if there are no contraindications, 1-2 times a month to eat smoked fish is acceptable.

Recipes fish dishes for the whole family

These recipes are quite simple to prepare and suitable for the entire family nutrition.

Salad with canned tuna and vegetables

Necessary ingredients:

  • Canned tuna pieces in own juice 450 g.
  • Cucumbers — 2 PCs.
  • Avocado — 1 PC.
  • Green beans (fresh or frozen) — 250 g
  • Arugula — 60
  • Tomatoes cherry — 300 g
  • Lemon — 1 PC.
  • Salt to taste.
  • Vegetable oil — 2 tbsp

If beans are frozen, then her right out of the freezer and pour in the boiling water and boil for 5-6 minutes. After boiling to cool. With lemon to remove a bit of peel, and the juice press. The flesh of the avocado into small cubes and sprinkle with lemon juice.

Tomatoes, cucumber and arugula wash and lightly dry with towel. Chop the tomato halves and cucumber cubes. Combine all the ingredients, add lemon zest, canned tuna and season with vegetable oil.

Sea bass with orange marmalade

Ingredients:

  • Sea bass — 1 PCs.
  • Orange marmalade — 2 tbsp
  • Olive oil.
  • Orange juice — 1 tbsp
  • Dried paprika — 0.5 tsp.
  • Salt and black pepper to taste.

If you have purchased frozen fish, defrost it in the refrigerator for 8-9 hours. Then divide the fish into 2 halves along the spine, season with salt and pepper and sprinkle with paprika.

Jam, juice, olive oil combine in bowl and mix. Fish sauté in olive oil on both sides until Golden brown. Put the fillets in a plate and pour orange sauce.

Fish cakes

Ingredients:

  • Fillets of Alaska Pollock or hake — 400 g
  • Fat cottage cheese (9%) — 250 g
  • Eggs — 2 PCs.
  • Milk — 2 tbsp
  • Sesame bun — 1 PC.
  • Salt to taste.
  • Onion — 1 PC.
  • Olive oil.
  • Allspice.
  • Breadcrumbs.

Chop onion small cubes, bun soaked in milk. All the ingredients to connect in deep tanks (except breadcrumbs), we knead them well with your hands. To shape small cutlets, roll in breadcrumbs and fry in a pan for 15 minutes.

Smoked salmon with broccoli

Ingredients:

  • Fillet of smoked salmon — 250 g
  • Broccoli — 500 g
  • Soy sauce is natural fermentation — 2 tbsp
  • Honey — 1 tsp

Broccoli divide into florets and cook in steam for 5 minutes. Salmon fillet cut into thin strips and combine with broccoli. Season the salad with soy sauce and honey.

Fish pie

If you have in the fridge left small pieces of prepared fish (cooked, salted), then they can be safely put on the pate.

Ingredients:

  • Any fish — 250 g
  • Cod liver oil — 100 g
  • Cottage cheese — 100 g
  • Butter — 75 g
  • Dill and parsley — beam.
  • Salt to taste.
  • Croutons — for serving.

Butter to leave on the table at room temperature to soften. Connect cheese, butter. Greens finely chop and connect with the curd mass. Add the fish and shake all ingredients in a blender until a homogeneous paste. Croutons preheat in the microwave and spread with pate. If desired, toast before serving sprinkle with capers.

All of these recipes is not only casual but festive table.

Uses photographs Shutterstock

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