Fish

 Top 10 Types of Fish for a Healthy Diet

There has been much appreciation to fish due to the many health qualities associated with it and this makes it a popular food most Countries across the Globe. Not only a source of good fat, lean protein, vitamin, and minerals, fish are good for the heart, brain, and many other body parts. However, not all fish are good for you and if you have a preference for certain fish, it may well be the case that the dish has to be prepared with care so as not load it up with calories. Fish is one of the most nutritional kinds of foods; some of the fish is rich in unsaturated fats, vitamins and low in energy-yielding nutrients.

This article also emphasizes on ten of the most popular fish that can not only be prepared for delicious meals but also are contain good nutritional value.

1. Salmon

Health Benefits:

Some top of the chart of healthy fish are salmon. You would be surprised to know that it is very rich in omega 3 fatty acids which are very essential in improving the health of heart and reduce inflammation and also enhance brain functionality. Omega-3s decrease blood pressure, decrease triglyceride levels and lower risks associated with cardiovascular disorders.

is also a source of quality protein and rich in vitamins such B12, D and selenium. It is needed in the diet to support bone health and immune function and maintain a healthy level of calcium in the blood, while B12 is needed to help the body convert food into energy and maintain healthy skin, hair, and nerves.

These distinctions are relative though; all salmon belongs to the oily fish category and is good for your health, but wild salmon tends to be leaner than farmed salmon, and its nutrients are more potent, with less fat than that of the farmed salmon and slightly lower Omega 3 rating.

Cooking Ideas:

Salmon is easily cookable through grilling, baking, broiling or pan searing. It can be eaten with a lemon dill sauce or served over a bed of cooked quinoa and sauté vegetables to make a good combination and source of nutrients.

2. Mackerel

Health Benefits:

Mackerel is still another fatty fish which is fulled of omega-3 fatty acids; thus it is perfect for the heart health. It also contains vitamins D and B12, selenium and niacin. Among all types of fish, the content of omega-3 in mackerel is even higher than salmon. It also helps decrease inflammation which lessens chances of getting diseases including heart disease, arthritis and particular types of cancer.

Another advantage of taking mackerel is that it contains minimal mercury especially the Atlantic and Pacific ones. It further makes it a safe and nutritious meals to be taken frequently.

Ideas:

Mackerel has a strong, but pleasant taste mostly compared to other fish of similar type: it is further enhanced by a combination of spices like garlic, lemon, and herbs. It is best known as grilled or smoked, yet this cut is very versatile and can be baked with just a sprinkle of herbs and seasoning for a healthy low calorie meal.

3. Sardines

Health Benefits:

Sardines are small fish with a high level of fat while being rich in nutrients, vitamins and minerals. They are one of the best natural foods sources of omega 3 fatty acids, vitamin D, and calcium. Sardines, in particular, have plenty of protein, B12, selenium, and phosphorus in it. All these nutrients are vital to the proper functioning of our bones, hearts, and brains.

the sardines are small and occupy a very low position in the food pyramid, which means they retain very little mercury in their system, thus can be taken very frequently. Further, they are always ingested with bones and this offers a very good source of calcium in the body.

Ideas:

Sardines can be bought canned in oil or in water, they can be consumed in snack or in form salad topping. You can also eat them fresh without frying by grilling or broiling them in olive oil, lemon or herbs. Sardines can be spread like mustard or mashed avocado or perhaps add to your pasta.

4. Tuna

Health Benefits:

Tuna is one of the most familiar fish in the world and could be consumed fresh, grilled or in steaks, or in canned food. It is containing lean proteins, omega three fatty acid and vitamin B. These qualities make Tuna very suitable to be consumed for diets and muscle maintenance since it contains low fat and rich in protein. It is also a good source of selenium which has proven abilities to neutralize cell damage.

Nevertheless, one has to be very careful as to which type of tuna he/she is eating. While tuna is a superior source of omega-3 fatty acids, make sure you’re eating moderation because bigger fish contains higher amounts of mercury such as albacore. Tuna that is of a lesser size, such as skipjack, contains less mercury and may be consumed more often.

Ideas:

Neat tuna steaks should be grilled or sauted and ought to be eaten raw or lightly cooked to enhance their taste. They can also be eaten fresh with salads, sandwiches, and pasta meals or in canned tuna for a quick meal. Choose tuna that is packed in water and not in oil this will greatly help to reduce the number of calories and fat.

5. Trout

Health Benefits:

Trout is especially rainbow trout, which is a rich source of omega 3 fatty acids, Vitamin D and proteins. Similar to salmon, trout has essential fats that lessen inflammation and therefore help the heart. It is also rich in the B vitamins most importantly the B6 and B12 that play a vital role on metabolism and all aspects of the brain.

trout is usually reared in freshwater but, it is more environmentally friendly than most other fish. It does not contain traces of mercury and other forms of contaminants, making a healthy option for everyday use.

Ideas:

Trout is remarkably less flavorful and can be cooked by baking, grilling or through pan-searing. The best foods to combine it with are basic elements such as lemon, herbs, and garlic to prepare your meals. Whole trout can also be stuffed with herbs and vegetables before roasting making it a delicious menu option.

6. Cod

Health Benefits:

Cod is a fish that contains low fat content, yet it has low calorie content but the fish is known to contain high protein content. You may get your B6 and B12 vitamin along with selenium and phosphorus from it as well. Cod lacks the omega-3 content of other fish, but it is still good for the heart because it contains little artery-inflammating saturated fat.

It is also subtly tasting, making it a rather fine fish to cook, which adapts itself well to complement most seasonings, and side dishes. It has a low mercury content and is caught in the wild, and this makes it a perfect choice for customers looking to eat healthy.

Ideas:

Cod is versatile, may be baked, grilled, or poached, and complements both delicate white sauce with lemon to richer tomato sauce. This meal can be a little less greasy by selecting oven-baked cod fish instead of fried and instead of fries take roasted potatoes and a salad.

7. Herring

Health Benefits:

Another source of omega-3 fatty acids, vitamin D and selenium is herring. It has a multiple benefits and can be used to enhance the quality of heart health, to help with inflammation and boost brain performance. It also has fair amounts of B12 and niacin responsible for energy metabolism and proper function of the nervous system.

By and large, herring traditionally belongs to Europe, where the fish is canned, pickled, smoked, and grilled. In addition to that, since it is a small fish, it is low in mercury and thus make a good choice of fish to consume frequently.

Ideas:

Smoked herring is normally consumed as a snack or as a starter food, on toast or on crackers. New herring should be best prepared by grilling and baking, and preferred to be eaten with mustard, dill, and boiled potatoes to make a good Scandinavian dish.

8. Anchovies

Health Benefits:

Anchovies are small fish that are rich in oil and taste as well as loaded with the nutrients. They are a good source of Omega 3 fatty acids, calcium, selenium and also they are good source of iron. B vitamins also are abundant at anchovies; therefore, they can be regarded as the staple sources of energy, while people seeking improved cardiovascular health must include omega-3 fatty acids in their diet.

of mercury because they are small in size, they are safe fish to be consumed often. Because they are believed to be rich in nutrients and have a very salty taste, they are only good when used sparingly in food preparation.

Ideas:

Anchovies are also used in preparing pizzas, salad and pastas. They can also be mashed and included as an excellent garnishing ingredient in sauces like Caesar salad dressing. A quick bite you could try is anchovies on toast accompanied with a little bit of olive oil and lemon juice.

9. Halibut

Health Benefits:

Halibut is a large flaky fish with tender white flesh and a mild fishy taste or no taste at all. This fish has little to no fat or calories but packed full of protein making it great for those who are trying to diet or become more physically active. Halibut is also has many micronutrients like magnesium, selenium, B6 and B12vitamin. The nutrients help build strong and healthy heart, steer up brain activity and body’s supply of energy.

Although halibut has less omega-3 fatty acids than the other fish, it is still better for you than many other foods. One should bear in mind that halibut is bigger in size and may sometimes be richer in mercury, therefore it should be consumed sparingly.

Cooking Ideas:

Halibut is quite fleshy like steak and can be grilled, baked or poached. due to its mild taste it blends well with fresh herbs, lemon and olive oil. Halibut should best be served over vegetables to get the benefit of all those green vegetables or if preferred, accompany it with quinoa.

10. Sole

Health Benefits:

Sole is flat, almost round fish which is rather small and has tender and rather neutral taste. It contains very low amounts of fat and calories and this makes it common with people with weight issues. It also contain protein, B vitamins and selenium which play manifold roles with the body and including the cardiovascular system, as well as the immunities.

while it does not pack the same punch omega-3 wise as its oilier brethren, sole is a great choice for anyone hoping to increase their intake of slimy fish. It also contains little mercury and is a so-called ‘safe fish’.

Cooking Tips: 

Sole should not be fried but it can be pan fried, baked or steam to retain its texture. This type of fish should be made fresh and in combination with other herbs, lemon and lighter sauces because it has a quite moderate taste. One should avoid over browning since it tends to become dry rather quickly.