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Something Fishy is going on here

Which camp are you in, Love Fish or Hate Fish? Here's why you should at least try to Love Fish...

I have been trying new ways of eating recently and one of the things I have been wanting to add more of is Fish.

Now I am in the Love Fish camp, I can eat virtually all seafood and I would struggle to choose a favourite.

So for me its really easy to add into my daily eating plan and one of the things I do know is that fish is incredibly good for us. It is one of the healthiest foods on the planet, its rich in Vitamin D and protein and it is THE best source of Omega 3 fatty acids which promote healthy brain function.

Here is my Top 10 List of Fishy goodness.

  1. Fatty Fishes: Most fish is really good for you as they contain protein and minerals like Iodine but its the Fatty Fish that are consider the most healthy. These fella's contain Vitamin D which a lot of people are deficient in. Plus they are higher in Omega 3 fatty acids which are vital for body and brain performance. Big contenders are Salmon, trout, sardine & mackerel. Try adding these twice a week to help avoid and reduce many diseases.
  2. Heart Health: Studies have shown that people who eat fish regulalry are less likely to suffer from heart attacks, stroke and heart disease.
  3. Top of the class: Studies also show that Omega 3 fatty acids are essential for body and brain development. Expectant mothers are advises to eat a good diet of fatty fish (however Tuna is high in mercury so should be avoided during pregnancy)
  4. Don't forget: As we grow older the brain can start to deterioate (age-related cognitive decline) which is quite normal. But there are other disieases such as Alzheimers which could b slowed down by eating Fish more regularly. It seems the more Grey Matter (major function tissue) we have the slower the deterioration.
  5. Happy High: It turns out that studies show people who eat fish regulalry are much less likely to suffer depression. Depression is less talked about than diesease's such as heart disease yet it is one of the world's biggest problems. Those Omega 3's are essential to beneficial to fight against depression.
  6. Sunshine on a plate: Fish is the only good source of Vitamin D with Salmon and herring containing the most. A single 4oz serving of salmon can contain approx 100% of the recomended intake of Vitamin D. Its also worth noting that fish oils such as cod liver oil are also high in ths much needed Vitamin.
  7. Reset the Auto-immune system: Disease such as Type 1 Diabetes occur when the Immune sytem mistakenly attacks and destroys body tissue. Studies show that Omega 3 or fish oil consumption has been linked to reduced risk of Type 1 diabetes in children and a form of autoimmune diabetes in adults.
  8. Breathe Easy: Children who eat a regular diet of fish have a 24% lower risk of developing asthma. Asthma is a chronic inflamation of the airways.
  9. Blink of an eye: There is some evidence to show that Omega 3 Fatty acids can provide protection against vision impairment or blindness.
  10. Deep Sleep: Lack of sleep is a common complaint among the modern popluation. It is possible that a lack in Vitamin D can cause sleep disturbance, eating Salmon regulary can increase the Viatmin D and help you to get a restful nights sleep.

If that isn't enough to make sure you put fish on the menu at least once a week here is a fabulously fishy simple meal all the family can enjoy...

Simple Fish Pie

Prep Time 15 mins Cook TIme 45 mins serves 4

Ingredients

1 kg Maris Piper potatoes, peeled and halved

25 g butter

25 g flour

4 spring onion, finely sliced

400 ml milk

1 x pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)

1 tsp English mustard, or Dijon

1/2 small bunch chives, or a 25g pack, finely snipped

handful frozen sweetcorn

handful frozen petits pois

handful grated cheddar

Method

Preheat the oven to 200C/ 180 fan/ gas mark 6. Put the potatoes in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender. When cooked, drain thoroughly and mash with a splash of milk and some butter. Season with ground black pepper.

Meanwhile, put the butter, flour and spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1 -2 mins. Gradually whisk in the milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3 – 4 minutes until thickened.

Take off the heat and stir in the cheese (if using), fish, mustard, chives, sweetcorn and peas. Spoon into an ovenproof dish or 6- 8 ramekins.

Spoon the potato on top and sprinkle with cheddar cheese. Pop in the oven for 20 - 25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.

As ever I'd love to hear from you - leave me a comment or get in touch if you want to have a chat about how you can increase the fish in your eating plan.

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