January is is a time when we all want to enjoy some lighter dish with less calories on our menu – particularly after the eating and drinking that we all enjoy over the festive season. High in protein and low in calories, fresh light and healthy fish meals make a great choice.
Start 2023 With Some Light And Healthy Fish Meals
Seafood is the only protein with Public Health England backed consumption guidelines. This is because it is high in protein, packed with vitamins and minerals, and oily fish are rich in omega-3 fats. That means fish and seafood is an excellent addition to a healthy, balanced diet.
Eating less fat overall is important for keeping our heart healthy and having a healthy weight. A small amount of fat is an essential part of a healthy, balanced diet as it is a source of essential fatty acids, which the body can’t make itself. As a rule, it’s best to have no more than 70g fat a day. However, it’s also important to look at the types of fat you choose. Health experts recommend we eat less saturated fat – no more than 20g a day because regular high intakes are linked to high blood cholesterol.
White-fleshed fish, like halibut, hake or cod, contain a wide spectrum of health benefits. Most white fish and shellfish are low in fat (they contain no more than 3g fat per 100g). Not only are these fish low in the unwanted fates they are also rich in the “good” fats your body can’t produce – omega-3 fatty acids. These “good” fats have been shown to boost cardiovascular health, and lessen inflammation in the body. They can help to maintain normal cholesterol levels.
Source Of Healthy Omega-3
Advice from Government and NHS experts is to have more omega-3 in our diet by eating at least two portions of fish a week, including one of oily fish. Oily fish such as sardines, mackerel, herring, fresh tuna, salmon and trout contain more fat that white fish and shellfish, much of the fat they contain is unsaturated, particularly of the beneficial omega-3 fat.
Light And Healthy Fish Recipes
If you want some healthy options for New Year, meals that cut down on the calories and boost your omega-3 levels then check out these latest healthy and tasty recipe options. We have lots of dishes that are quick and easy to prepare whilst helping you eat well. All healthy recipes here >>
Healthy Steamed Hake Recipe
This steamed hake recipe is full of flavour, easy to cook and a healthy option. This lighter dish is quick to make taking about 30 minutes to cook and prepare.
Squid Stir Fry Recipe
This delicious squid stir fry is served with pak choi and noodles. It is very quick to prep and cook. It is packed full of vegetables too making it a good healthy meal. The fragrant herbs and spices give it some Thai flavours.
Monkfish Tikka Kebabs Recipe
This Monkfish tikka kebabs recipe is a great combination. The firm meaty white chunks of the fish is a delicious match with the spicy tikka flavours
Pan Fried Mackerel Fillet
Try this pan fried mackerel recipe. Mackerel is a good looking oily fish with iridescent, striking skin and its rich, distinctive flavour. It is also packed with healthy Omega-3 fish oils, so a welcome addition to your diet.
Hake With Spicy Thai Lentils
This is a delicious recipe for pan fried hake with spicy Thai lentils. The Thai curry flavours come from the panang curry paste that pairs really well with the firm white Hake fillets
Sea Bream Tray Bake Recipe
The recipe is for a tasty sea bream tray bake. A quick and easy to make recipe that will be popular with the whole family.
Cod With Fennel And Warm Vinaigrette Recipe
This dish pairs up cod with fennel for a delicious meal with a lovely Mediterranean note. The coriander seed vinaigrette adds extra zing. This healthy meal is quick and easy to prepare.
Prawn Courgetti With Tomato, Garlic And Basil
This delicious recipe is for prawn courgetti just perfect for gardeners making the most of those prolific crops - tomato and courgettes.
Grilled Herring With Poppy Seeds
Try this fresh tasting marinade recipe it makes this grilled herring a lovely fragrant dish, the poppy seeds add tasty additional texture.
You can see all our light and healthy fish recipes here >>