Healthy Fish – the original ‘Superfood’

fish-box-wild-catchFish is a great source of protein, is low in fat and contains vital Omega 3s & 6s which help prevent heart disease, aid bone development and are great for healthy skin and The World Health Organisation recommends consuming at least two servings of fish a week—especially fish rich in omega-3 fatty acids.

Benefits of eating fish:

  • The most important advantage of eating fish comes from the omega-3 fatty acids in both finfish and shellfish.  Omega-3s help protect against heart diseaseand may help lower your blood pressure. They also have anti-inflammatory properties.
  • Oily fish is high in long-chain omega-3 fatty acids, which may help prevent heart disease (mackerel is one of the highest in omega 3) and is also a good source of Vitamin D.
  • White fish are low in fat,making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat, as well as being a source of omega-3 fatty acids (but at much lower levels than oily fish);
  • Shellfish are low in fat and are a great source of selenium, zinc, iodine and copper

Did you know…?

Eskimos have a diet high in fish with omega-3 fatty acids and have low incidence of heart disease. Their high fish consumption may account for high levels of HDL cholesterol, the “good” cholesterol, despite their consumption of high-fat and high-cholesterol foods.

How to eat healthy fish:

  • Fish that is steamed, baked or grilled is a healthier choice than fried fish.
  • Eat it RAW – try our Tuna Tartare or some delicious sushi
  • Try frying in rapeseed oil – another source of Omega 3s
  • Baking under the grill or steaming are really healthy options
  • Try poaching a whole fish in a fish kettle for a deliciously tender result – just bring to the boil, simmer for 10 minutes and then allow to cool in the water.
    Pan fried Gigha Halibut with Salsa Verde

    Pan fried Gigha Halibut with Salsa Verde

Other ideas from the Ramus FORTY cookbook include:

Did you know…?

Some oily fish contain bones that you eat.These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help keep our bones strong because they are good sources of calcium and phosphorus.
But don’t worry, if you don’t want to deal with bones, our shop team will be only too happy to help.

What to eat in January?MUSSELS

Fresh mussels are the perfect seafood to eat in January.  Sourced from the Shetland Isles, these sustainable rope grown MSC certified mussels are plump and delicious, and as an added bonus are good for the prevention of heart disease.

Jonathan speaks to Alex Cann on the latest Stray Extra Food & Drink Show about the benefits of eating seafood and kick starting the year with healthy eating here:


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