How to buy fresh fish (Freshness Factor) ?

Consider the following freshness factors while buying fish for your family,

Mackerel

Mackerel

Red gills of the Fish
Bright scarlet gills/bright pink or red on a fish mean it’s freshly caught. A dull color is old fish.

Finger Test
Softness/mushy means fish is old, a hard form means freshness. Finger tips shouldn’t leave an impression on the fish.

Texture & Shine
The skin should be shiny and moist without brown spots. and must have an appearance of a live fish. If it’s not fresh then it looks dull.

Color of the fish fillet
When buying fillets look for neat, trim fillets with white translucent appearance

Fish Eye Test
Look for clear bright, glossy and dark eyes and sunken, red or cloudy white eyes are not good (not fresh).

List of Fish for Pregnant or Breastfeeding Women

The omega-3 fatty acids in many fish can promote your baby’s brain development. And some data show that eating sufficient amounts of seafood during pregnancy also helps prevent preterm birth and leads to developmental benefits and higher IQ. But in the same time, you should avoid mercury.

Happy Pregnant Women in Park

Happy Pregnant Women in Park

So the list of fish recommended for Pregnant or Breastfeeding Women, who need less Mercury and High omega-3 fatty acids in their diet,

  • Sardines / Mathi
  • Anchovy / Nethili
  • Salmon / Rawas
  • Shrimp / White Prawns
  • Pollock
  • Catfish / Pungus / Basa Fillets
  • Sole Fish
  • Tilapia
  • whitefish
  • Small Dried Fish

To be Avoided, say no to

  • Shark / Sura
  • Swordfish
  • King Mackerel / Seer Fish / Surmai
  • Tuna / Chura / Surai / Soora
  • Uncooked / Half-cooked fish and shellfish
  • Any Large Fish – long living ones accumulate more mercury

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Reference Resource :
http://www.fitpregnancy.com/nutrition/prenatal-nutrition/mercury-rising-0
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185?pg=1
http://www.wikihow.com/Eat-Fish-During-Pregnancy

How to Pan Fry the Mackerel (Step By Step) ?

Make Pan Fried Mackerel in just 2 quick steps…,

Pan Fried Mackerel

Pan Fried Mackerel

Ingredients :

2 – Mackerel Fillets
Black Pepper (Freshly Ground)
4 Cloves – Garlic (Finely Chopped)
1 tbsp – Parsley / Fresh Coriander Leaves (Chopped)
1 tbsp – Paprika / Red Chilli Powder
Red Wine Vinegar
Extra Virgin Olive Oil
Salt

Step 1 : Pan Fry the Mackerel Fillets

Heat a little extra virgin olive oil in a pan until hot and almost smoking. Season the fillets with salt and pepper and place skin side down in the pan. Cook about 4 minutes on the first side, turn and cook a further minute on the second side.

Step 2 : Preparing Garlic & Pepper Sauce 

Add a splash of fresh oil to the pan. Add the garlic, parsley, salt, pepper, paprika and red wine vinegar and toss together for 30 seconds. Then Pour the sauce straight over the fish and serve.

1 Mackerel Fillet, 21% of Daily Requirement of Magnesium

Mackerel is an important food fish that is consumed worldwide. As an oily fish, it is a rich source of omega-3 fatty acids.

Mackerel / Aiyla / Ailai / Bangude / Bangda

The Indian mackerel is found in warm shallow waters along the coasts of the Indian and Western Pacific oceans. The Indian mackerel is generally found in shallow, coastal waters, where the surface water temperature is at least 17 °C (63 °F). Adults of this species are found in coastal bays, harbours and deep lagoons.

Nutritional value per 100 g (3.5 oz)

Energy 858 kJ (205 kcal)
Fat 13.89 g
Protein 18.60 g

Vitamins
Vitamin A 167 IU
Vitamin D (107%) 643 IU

Trace metals
Calcium (1%) 12 mg
Iron (13%) 1.63 mg
Magnesium (21%) 76 mg
Phosphorus (31%) 217 mg
Potassium (7%) 314 mg
Sodium (6%) 90 mg
Zinc (7%) 0.63 mg

Other constituents
Water 63.55 g