by Chef Murph
Suffice it to say that fish has gained quite a notoriety on the dinner table.
Yearning for a low fat, high protein meal?
In this article information on the Nutritional Benefits Of Oily And White Fish Varieties will be told, Go for that steamed fish, in fillets or even in whole grilled. Picture is by Aquaponics Farmer/ Professor and Friend Roberto Marchesini from San Salvador, El Salvador. you can always sends recipes to murph@chefMurph.com
Want a versatile dish to share among eaters of every taste and diet?
I would recommend white fish. More so Tilapia There was a lot of bad press put out about tilapia. I find it to be a great fish its is a blank canvis like all white fish. It can be dressed up or down. When tilapia came on the scene in the US and growers of other fish were getting scare they trashed the fish in the press, Just like the media going after a candidate for President. Here are some basic facts That its not garbage fish so far from the truth. People in the public dont know that Tilapia can be raised in salt or fresh water. They are mostly vegan and eat grass like cows only under water. They can have up to 5,000 bady fry every thirty days. They cull there young in there mouth. They take 140-180 days to do to market. Not 1-2 years like other fish.
In General Let’s vote for fish then on friday.
The benefits of fish to a diet is really not effective unless eaten three + times a week. The omega-3 fatty acids, or the “good fats” found in fish, a food source, which by now has become also popularly known as brain food, is one of the main reasons that what used to be an ordinary staple, especially in places close to water resources is now considered a much coveted food especially among the more health conscious of us. Not all fish, have omega -3 There will be another article about Farm Raised vs Wild Catch
Nothing fishy on the health benefits
Nutritional research on the health benefits of fish offer a variety of health impacts on consuming fish on a regular basis, the standard being at least two servings a week. Eating fish regularly is scientifically linked to a reduction in health risks and chronic disorders such as asthma, cardiovascular diseases, diabetes, poor eyesight, prostate cancer, autoimmune diseases and even dementia. Other health research have also claimed the benefits of eating fish regularly in reducing risks of developing Alzheimer’s disease because eating baked or broiled fish at least once a week helps preserve the ability of brain neurons that are responsible for memory and cognition. Similarly, having a regular dose of fish in one’s diet develops brain capacity and boosts brain development especially among children.
Different values for different fish types
Not all fish are created equal, in so much the same way as not all of them look the same.While nearly all varieties of fish contain good fats, vitamin D, riboflavin, phosphorous, calcium and remarkable doses of minerals, such as iodine, magnesium, iron and zinc, certain types of fish are richer in some compounds and are thus more viable meal options depending on specific bodily needs and diet requirements. The good news is that regardless of the diversity in fish varieties, there are just two main categories or types of fish: white and oily.
White fish
White fish can be easily identified through their color, meaning those which have meat that are whitish or fair in color. Compared to other fish types, white fish are relatively more lean and firm and contain less oil compared to the oily fish types.White fish are usually saltwater fish with oil compounds concentrated mainly in the liver.
Examples of white fish are:
- Bass
- Tilapiia
- Cod
- Cat fish
- Dory
- Flatfish
- Haddock
- Red mullet
- Snapper
White fish are low in fat and rich in protein, but not much omega-3 healthy fats compared to oily fish. So if you only need protein, then by all means go for white fish.If your goal for incorporating fish in your diet, however, is to get as much omega-3s as possible, opt for oily fish instead.
Fact from the USDA 93.7 % of all fish eaten in the USA is imported from China. Look local you will be surprised at what grows on the farm right down the street or even on urban farms in the city.
Oily fish
Unlike white fish, which has limited oil content, oily fish contains oil throughout their flesh and in the belly cavity. As a result, oily fish have higher amounts of omega-3 fatty acids and considerably more vitamins A and D content as well. However, oily fish are higher in energy and have more caloric amount.
Oily fish include small forage fish such as:
- Anchovies
- Herring
- Sardines
Larger pelagic varieties:
- Salmon
- Fresh tuna
- Trout
- Mackerel
Because the human body alone cannot produce omega-3 fatty acids, it is recommended that we source this good fat by consuming at least one or better yet two- four servings of oily fish every week.
Calories
Fish is a truly quality source of protein, and when compared to red meat, and even chicken and turkey it is very low in calories, it is really nature’s perfect food. Fish is truly healthy weight management’s best friend.
Cooking Fish
When preparing fish, regardless if they are of the oily or white type. Temp your food chart /Free cookbooks on cooking fish www.ChefMurh.com. It is important to also consider ideal cooking methods that will preserve the nutrients and good fats found in fish.The gold standard is to avoid processed fish as much as possible—fresh tuna, for example, loses its omega-3 fatty acids when processed and canned—and cooking fish through the frying method.It is best to bake, grill, or steam fish to preserve its nutrients and health benefits.Poaching can also be used as a method, except for flaky oily fish types, which, are most likely to disintegrate when poached.When frying is unavoidable, opt for shallow frying and use healthy varieties of cooking oil made from vegetables or grains, this includes, olive, coconut and canola oils.
What you put on top of it can make it even healthier and/or can destroy what effect you are going after. It is important to note that fish sticks and fried fish is not healthy. Topping with a vinaigrette, fresh veggies is.
Good Food Makes for Better Decisions,
Show some love, cook for somebody.
Thanks,
XoxoX
Chef Murph
