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Fish: A Superfood You Should Add to Your Diet

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Seafood lovers, this one is for you! If there is one food that many people don’t realize is one of the best to eat (and is even considered a superfood!), it would have to be fish. Fish is a nutritious and versatile protein source that can help aid and protect your body’s functioning in various ways. With so many natural vitamins, minerals, and other naturally occurring compounds, eating fish regularly can help protect your body and improve your health. However, with so many different types of fish available, it can be challenging to know which ones to choose and how to prepare them. For today’s Feed's All You Need guide, we'll cover some of the basics of fish, including the different types of fish, how they can benefit your health and well-being, and some tips for preparing and cooking them.


How healthy is fish for you, really?

While it may come as a surprise, fish is one of the most recommended foods to eat to maintain a healthy diet. According to the Harvard School of Public Health, fish and other seafood are major sources of omega-3 fats, vitamin D, protein, and other important vitamins and minerals, while still being low in saturated fats. Additionally, it has been shown that eating fish regularly can help protect against heart disease, improve brain health, and even aid with depression. 


Most fish you will find will fall into two categories - lean and fatty. It’s essential to consider your health goals and find a balance between the two, as fatty fish will have a higher caloric density than that lean fish. Additionally, this distinction can also mean a varying level of nutrients and vitamins within the fish, and there may be some fish that could be better for your body than others. Finding a balanced diet for your body can help make all of the difference, so do your research and consult your doctor or medical health professional before significantly changing your diet or routine.


What types of fish should I eat then?

Now that we’ve covered some of the health benefits of enjoying fish regularly, you may wonder what fish you can typically find (and how to prepare them). There are so many different types of fish available, each with its unique flavor and texture. Some of the most common types of fish you’ll find at your local grocery store and/or market include:


Salmon

First on our list is salmon! A very popular choice, salmon is a classic fish that can be found in cuisines globally. It is considered a fatty fish high in omega-3 fatty acids and has a rich and buttery flavor. Salmon can be commonly found grilled, baked, seared, and more, and is incredibly versatile when it comes to what seasonings you can use to prepare it! If you want to try making salmon for yourself, try this honey garlic glazed salmon, pan-seared salmon with garlic lemon butter sauce, and if you’re a fan of sushi or poke, this salmon poke bowl!


Tuna 

Tuna is another highly popular choice enjoyed in many cuisines around the world. Its firm and meaty texture allow it to be cooked in various ways, including grilling, baking, and searing, and can also be enjoyed raw or sashimi! Tuna is also a great source of protein and high in healthy omega-3 fatty acids, helping to lower cholesterol, improve brain function, and even improve eye health! 


Tuna is typically available in both fresh and canned versions. If you’re a fan of tuna salad or tuna salad sandwiches, enjoying canned tuna is likely what you’re looking for (although it’s worth preparing the fresh version as well!) Looking to prepare tuna for yourself? Try this seared tuna with soy and red chiles, seared tuna steaks, and for a classic, this tuna salad recipe


Cod 

A mild-tasting white fish that is versatile and can be cooked in various ways. Its firm and flaky white flesh can be broiled, grilled, fried, and more. It can also be used in soups, stews, and curries, adding a delicious and nutritious element to any dish. One of the benefits of cod is its versatility in cooking. Its mild taste makes it a great base for many different flavor profiles, and it can be paired with a wide variety of sides, sauces, and seasonings. This makes it an excellent choice for families or anyone looking for a healthy, easy-to-prepare meal. In addition to its delicious taste, cod is a great source of nutrients such as vitamin B12, omega-3 fatty acids, and protein. This makes it a healthy choice for anyone looking to add more seafood to their diet. Looking to incorporate cod into your diet? Try this lemon butter cod recipe, this pan-fried cod recipe, or this unique and delicious cod arracanato!


Tilapia

The final fish we have on our list is tilapia! This sweet, mild-tasting white fish is incredibly easy to prepare and is typically the fish you’ll enjoy when eating fish tacos. It can be baked, broiled, grilled, or fried and is often seasoned with various herbs and spices to enhance its mild flavor. It can also be used in soups, stews, and curries, adding a delicious and nutritious element to any dish! Additionally, tilapia is high in vitamin B12, aiding in DNA creation, maintaining your nervous system, and helping your body to produce red blood cells. Looking to prepare tilapia for yourself? Try these recipes: this garlic butter oven-baked tilapia, these tilapia fish tacos, and this blackened tilapia recipe!



Now when it comes to preparing and cooking fish, as we mentioned above, there are a variety of ways to do so, including grilling, baking, frying, and poaching. Here are some tips:


When preparing fish, remove any bones and skin before cooking to ensure they won’t be a nuisance when it comes to eating! Additionally, season fish with herbs, spices, and citrus juices for added flavor, as it will compliment many of the fish’s natural flavors and make the taste oh-so-delicious. Additionally, when cooking fish, use a cooking method that best complements the texture and flavor of the fish. For example, grilling or broiling works well for firm, meaty fish like tuna, while poaching or baking works well for more delicate fish like cod. Finally, to ensure the fish is done and cooked all the way, use a meat thermometer to ensure that fish is cooked to a safe temperature of 145°F (63°C)!


#fish #healthyeating #superfood #mindfuleating #foodinspiration #cookinginspiration

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