Last weekend we were lucky enough to have a stall at the BBC Good Food Eat Well Show in London. We took part in a clinic alongside the British Dietetic Association and many clients wished to talk about improving heart health and also the idea of an anti-inflammatory diet.Therefore, I thought this is a good opportunity to highlight the nutritional benefits of our friends from the big blue. Within in our Eat and Think philosophy we encourage 3 portions of fish per week, 2 oily and 1 white, so I'll also discuss ways to incorporate fish more regularly into your weekly routine.Fish and shellfish are a great source of lean protein, omega 3 fats, vitamin D, zinc, calcium and iodine which is needed by all women considering pregnancy.Fish is also incredibly low in saturated fats and therefore, alongside oily fish that is rich in omega-3 fats, fish is promoted for heart health. Omega 3 fatty acids DHA and EPA which have been shown to be protective against a range of inflammatory conditions including cardiovascular disease, diabetes, Alzheimer's and some types of cancer. Zinc is thought to have immunostimulating effects within the body and also works to improve energy levels, energy levels and plays a role in improving the appearance of skin and your complexion.People often find it difficult to increase the amount of fish in their diet due to their taste preferences, the smell of fish when cooking, not knowing how to prepare it or cost but I'm hoping the suggestions below can help you to overcome that.If cost is the obstacle..... Try using tinned fish such as salmon, mackerel or sardines. Buy these tinned in natural spring water or tomato sauce rather than oil to reduce your fat intake. Tinned salmon or mackerel can be mixed with a small amount of lowfat cream cheese and spring onions to be made into a pate or mousse or try it flaked into salads.If the smell of fish when cooking is the obstacle.... Try using precooked salmon or mackerel fillets which you can find vacuum sealed in the refrigerated section of any supermarket. Serve these cold with a salad and the smell will be significantly reduced. You could also try making foil parcels to cool your fish in which again reduces the cooking smells.If taste is the obstacle... Try a meaty white fish first such as a cod loin, monk fish or prawns.... These fish have a less 'fishy' taste and a more meaty texture. You could also try adding fish to a highly flavoured dish such as a Spanish fish stew or paella. This way the flavour of the fish is disguised. One of my favourite dishes is sweet and sour monkfish, a dish that is vibrant in flavour and colour with the fish providing mainly texture rather than flavour.If not knowing how to prepare fish is the obstacle...then ask for help at your local fish monger or at a fish counter. Most stores will happily fillet your fish for you and will often provide cooking tips such as the average cooking time. When you get home all you will need to do is pop these fish fillets on a foil lines baking tray, add some flavouring eg a dash of lemon juice, fresh herbs, grated ginger or chilli and pop it in the oven. Fish parcels are a great idea for dinner parties as they can be presented beautifully. Try wrapping your fish portions individually in grease proof paper and string and allowing your dinner guests to unwrap them themselves.For further inspiration on what dishes to try, check out our new E-book which we are so excited to have launched last week.Here is my recipe for Sweet and Sour Monkfish but you can use any white fish for this recipe. I was never a fan of sweet'n sour sauces until I tried one that was made fresh in front of me!Sue's Sweet and Sour Monkfish with Pineapple RiceServes 2•1 Tbsp Rapeseed Oil • ½ Red onion •1 Red pepper •1 cm ginger root • 1 Deseeded chilli •60g Cherry tomatoes •30mls Honey •30mls White wine vinegar • 2 X200g Fillets Monkfish •2 Spring onion •70g Basmati rice • 80g Fresh pineapple • 20ml Fish sauce •1 Large handful corianderRice: Cook rice as per packet. When drained mix fish sauce, pineapple and coriander and then cover. Steam the monkfish for 8 minutes. Meanwhile heat oil in a pan. Add onion and pepper and cook until soft. Add ginger and chilli, cook for 2 minutes. Stir in vinegar and honey cook for 1 minute and remove from heat.EnjoyLove Veronica x
