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Delicious fish dishes provide the body with excellent nutrition. There are many different types of fish and with each type there will be a way to enhance the flavor of the dish. This article will provide some more ways to make fish more attractive in your daily diet.
1. Fish and consumer health
Fish is an indispensable animal food source in people's daily meals. Today, there are dozens of types of fish with a variety of flavors and cooking styles suitable for daily diets. Using fish can be seen as a great alternative to eating red meat. So maybe it's good for everyone's health to eat fish.
The nutritional components in fish including vitamins, minerals and fatty acids provide significant health benefits. For example, vitamin B12 found in fish is important for the development of healthy red blood cells, DNA repair and nerve function in the human body. Getting enough recommended daily levels of vitamin B12 has been linked to a reduced risk of dementia and heart-related diseases.
Other benefits of eating fish include:
Fish improves brain health: Fish is rich in omega fatty acids, which are important for maintaining brain health. Studies analyzing the relationship between fish fatty acids and human brain health have shown that low blood omega-3 fatty acids are associated with faster brain aging, including symptoms such as memory loss and cognitive decline. In fact, this low omega fatty acid content has been linked to brain shrinkage during aging. Eating fish is healthy because it helps reduce the risk of heart-related diseases: Omega-3 fatty acids appear to be associated with both the prevention and reduction of coronary heart disease when consumed regularly. These fatty acids minimize coronary plaque, triglyceride levels and even lower blood pressure. Fish helps with depression: Mental health can also benefit from omega fatty acids. Omega-3 fatty acids have been strongly linked to reducing symptoms of depression. Omega fatty acids have also been linked to increasing the effectiveness of some antidepressants, possibly because these fats help your brain work more efficiently. 2. Some common risks when eating fish Although eating fish is nutritionally beneficial, it also contains many potential risks. Fish can absorb harmful chemicals from the water and food they eat. Chemicals such as mercury and polychlorinated biphenyls can build up in the body over time.
High levels of mercury and polychlorinated biphenyls can damage the brain and nervous system. Specifically:
Mercury can be especially harmful to fetuses, infants and children because their bodies are still developing; Polychlorinated biphenyls can cause cancer and other adverse health effects. Farmed and low-fat fish contain less mercury. While albacore tuna, swordfish and mackerel are known to have high levels of mercury. However, for fish consumption it is considered safe to consume up to 360 grams of low-mercury fish weekly and up to 120 grams of fish of unknown origin weekly.
Có nhiều cách nấu cá ngon miệng, hấp dẫn
3. How to cook fish to help you eat delicious and nutritious
Like all products of animal origin, it is important to ensure you cook fish appropriately before eating. All animals can harbor parasites or bacteria under inappropriate conditions. Food such as Sushi, which includes raw fish, requires special storage requirements, which must be frozen below 0 degrees F for 24 hours before use. Otherwise, fish must be cooked to an internal temperature of 145 degrees F to be safe to eat.
Delicious fish dishes made from the main ingredient - fish include:
Crispy fish cakes White fish for firm meat will be used for crispy fish cakes. To make this dish, first you need to choose fresh fish, then wash and prepare the fish. Next, bring the filleted fish to marinate and bake in flour to fry in a little oil, or even make crispy fish cakes in the microwave. When the mackerel is finished, place it on a warm tortilla and top it with shredded cabbage, fresh salsa, and a dash of lemon.
How to prepare spicy fish curry Lean fish such as cod and cod will shrivel if cooked with dry heat. Therefore, the moist heat cooking method can provide better results. To make spicy fish curry, prepare and prepare the fish thoroughly. Then bring the fish to a boil with chicken or vegetable broth, along with a little coconut milk and Thai curry sauce. When the mixture is cooked, you can add vegetables such as zucchini, eggplant and mushrooms for a nutritious, delicious dish
Veracruz-style tilapia To make this dish, you need to prepare A spicy tomato sauce with olives, garlic and chili peppers is perfect for this light fish dish. Marinate and fry until golden or cover with sauce and bake in a 350 degree oven for 15-20 minutes, until fish flakes when it touches a fork. Frozen fillets are fine. In fact, when frozen quickly at sea, frozen seafood can be fresher than the fillets displayed at your grocery store.
Garlic grilled fish Cooking garlic grilled fish is very simple. Prepare and clean the fish. Then place each portion of fish in a foil bag along with the olive oil, seasoning of your choice (lemon and garlic are always good), and some vegetables. Cover the mixture and let it sit in the fridge to infuse the flavors. After about 1-2 hours, remove the fish and bring to the grill.
How to make fish salad Super fresh ingredients are considered the key to this dish. These foods are marinated in lemon juice. When used often combined with onion, pepper, garlic and cilantro or avocado, mango or even watermelon and mint can also enhance the taste of this dish. The acidity of citrus fruits helps preserve seafood safely.
Grilled Fish Salsa You prepare fresh fish and prepare fish. Then, marinate the fish with spices and let the spices infuse, then bring the fish to the grill.
Fresh salsa made from tomatoes, peppers and onions, or even mango mixed with red onions and cilantro. The salsa mixture is mixed well to form a coating on the surface of the grilled fish. Combine salsa mix with grilled fish to create a mouthwatering and delightful dish.
Prepare grilled salmon Salmon is rich in nutrients such as vitamin B12, potassium, iron and vitamin D. Vitamin B12 in salmon helps blood cells and nervous system work better. At the same time, the omega 3 components in salmon are considered essential unsaturated fatty acids for the body and have the effect of reducing cardiovascular disease, cancer or dementia... This fish is great for grilling and can use a simple sauce - like soy sauce, honey and ginger to enhance the flavor of the salmon.
Salmon Salad Salmon not only brings good nutritional value to the user, but this food can also be used to prepare many attractive dishes including salad. Salmon salad is often used as an appetizer to make the meal more delicious. In addition, this dish contains a lot of fiber-rich vegetables, good for the health of the digestive system and also supports weight loss quite effectively.
Salad cá hồi mang lại giá trị dinh dưỡng cao
Fish Soup Fish Soup is also considered a dish that can be made quickly and provides many calories. To prepare this fish, use milk instead of cream. The fish will be cleaned and processed. Next, saute the onion and celery until soft, add milk, fish and potato broth. Once the potatoes are soft, take some of the potatoes with a slotted spoon and mash and cook again. Next add fish to this mixture and simmer until done.
Mackerel with spicy and sour sauce Mackerel is classified as a fish with a delicious and nutritious taste. The nutritional composition of mackerel is quite rich with nutrients such as protein, vitamin A, vitamin D, zinc, magnesium, calcium... Mackerel combined with a thick sauce with the sour taste of tamarind and chili creates dishes with attractive taste and cost of rice.
Atlantic mackerel This fish is a fast-growing fish, so it can reproduce easily and handle a higher catch. The gear used to catch Atlantic mackerel is efficient and unlikely to cause major habitat destruction, another reason this fish is an ocean-friendly choice.
This richly flavored Atlantic mackerel is packed with heart-healthy omega-3s, a great source of protein - provides 20 grams in a 90-gram fillet and pairs well with spices charming. Atlantic mackerel is often prepared with Korean condiments such as chili sauce and fresh ginger to create grilled mackerel.
To make steamed fish dishes, it is important to choose fresh fish for processing.
For live fish, you need to choose those that are swimming strong, have transparent eyes, pink gills and skin without strange odors. If you see a fish with some unusual signs such as a swollen belly or weak swimming, you should not buy it. For chilled fish, it is necessary to observe the characteristics of the fish through the following positions: if the ankle is concave into the hole and has a cloudy membrane, the cornea is no longer elastic or wrinkled, it means that the fish is not fresh. The anus of the fish is white, indented and the belly of the fish is flat, indicating that the fish is fresh. The gills of the fish are pink-red, sticky and not greasy, the fish is still fresh. The mouth of the fish is closed and the body is solid, with a certain elasticity and the characteristic smell of the sea, these fish are fresh. In short, fish is considered a rich source of protein, easy to absorb, contains less fat, so it is good for bones, brain and heart. Therefore, processing fish dishes that suit your taste will help you eat well and have enough quality.
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Reference source: webmd.com
