Fabulous FISH

Fish is an excellent source of protein and provides an array of nutrients:

• Iodine – essential for supporting normal growth and metabolism.

• Selenium – an antioxidant and assists in regulating metabolism.

• Zinc – boosts immune health and wound healing.

Oily fish such as salmon, mackerel, tuna, sardines and herring are also a great source of omega-3 fatty acids, which have been shown to help reduce blood cholesterol levels and support heart and brain health.

Aim to eat fish, especially oily fish, at least twice a week to give your body a great kick of nutrients.

Fresh, frozen and canned fish are all excellent options. Prepare them with lower-fat methods such as steaming, grilling, barbecuing or shallow frying with a light spray of olive oil. Avoid deep fried/battered fish, fish cooked in butter or fish served with high fat or sodium (salt) sauces/marinades.

With canned fish, pick ones canned in spring water or olive oil. Avoid brine, which adds unnecessary sodium.

Try some of our delicious fish recipes: • Indian-style fish curry, page 22

• Moroccan spiced fish with ginger mash, page 54

• Salmon with grilled capsicum relish, page 46

• Spaghetti with smoky tomato & seafood sauce, page 32

• Thai mackerel & sweet potato tray bake, page 61

• Tunisian roasted vegetables with tuna, page 31