Health Benefits of Eating Fish : You Can’t Miss

Fish Fry

Fish Fry

  1. Fish contains many essential nutrients including iodine and Vitamin D. Eating fish regularly can help in improving brain and eye function and cut down risk of various diseases.
  2. Eating fish regularly have been found to reduce risk of heart attack and stroke.
  3. Regular consumption can reduce decline in brain function during old age. People who eat fish regularly have been found to have more grey matter in the brain centers which are responsible for controlling memory and emotion.
  4. An important function of omega-3 fatty acid in fish is that it may help in fighting and treating depression. People with depression can include fish in their diet along with various anti-depressants, in order to fight depression more effectively.
  5. Fish is the only good dietary source of Vitamin D. Vitamin D is quite a common deficiency in people and is essentially acquired by the body through exposure to sunlight. You can also have cod liver oil to increase Vitamin D consumption. Sufficient Vitamin D is required for healthy bones and joints.
  6. People who consume fish regularly are less likely to suffer from autoimmune diseases like type 1 diabetes. Regular fish consumption also reduces risks of rheumatoid arthritis and multiple sclerosis.
  7. Incidence of asthma in children can be reduced by regular fish consumption.
  8. Fish can help in protecting vision in old age and may also help in improving sleep quality. Improved sleep quality results in improved function on day-to-day basis.

Thanks to doctor.ndtv.com

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 make the Marinated Prawns Fry (Step by Step) ?

Make Marinated Prawns Fry in just 3 quick steps…,

Marinated Prawns

Marinated Prawns

Ingredients :

14 – Prawns (Shelled & Deveined)
1 tsp – Turmeric Powder
1 tsp – Chilli Powder
½ tsp – Garam Masala
2 tsp – Ginger (Chopped)
1 tsp – Garlic (Chopped)
2 tbsp lime or lemon juice
Vegetable Oil (Shallow Frying)
Coriander Leaves
Salt

Step 1  : Marinate With Garam Masala

Mix Prawns with turmeric, chilli, salt and garam masala. Set aside for 15-20 minutes.

Step 2  : Marinate With Ginger Garlic Paste

Blend ginger, garlic, coriander leaves and lime/lemon juice to a smooth paste in a food processor. Rub the paste into the prawns and leave to marinate for 1 hour.

Step 3  : Shallow-Fry Prawns

Heat the oil and shallow-fry prawns, turning them until they they are cooked. Serve with Cold Raita.

How to make South Indain Style Prawns Fry (Step by Step) ?

Make South Indain Style Prawns Fry in just 2 quick steps…,

South Indain Style Prawns Fry

South Indain Style Prawns Fry

Ingredients :

500g – Prawns (Shelled and Deveined)
3 Medium – Onions (Thinly Sliced)
25 – Curry Leaves
2 – Green Chillies
1 – Fresh Red Chilli
2 Inch – Ginger
3 Tablespoons – Oil
1/4 Tablespoon – Onion Seeds (Kalonji)
1/2 – Lemon
Black Peppercorns (Freshly Ground)
Fresh Coriander Leaves
Salt

Step 1  : Quick Fry Prawns

Cut thin strips of ginger. Heat oil in a non stick pan. Diagonally slice green chillies. Add onions seeds, ginger, curry leaves and onions to the pan and saute till lightly browned. Add prawns and saute for 1-2 minutes.

Step 2  : Final

Chop a few sprigs of fresh coriander leaves. Add salt to the pan and mix and saute for 1-2 minutes. Add green chillies, red chilli, coriander leaves and a little freshly ground black peppercorns and mix. Squeeze the juice of ½ lemon. Transfer into a serving plate and serve.