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.
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
Catfish / Pungus / Basa Fillets
Small Dried Fish
To be Avoided, say no to
Shark / Sura
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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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
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.
Mackerel is an important food fish that is consumed worldwide. As an oily fish, it is a rich source of omega-3 fatty acids.
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