Free Medical Articles

Instructions
Fish-light, appetizing and nutritious - plays a key role in lowering your cholesterol. It is low in fat and cholesterol, it helps with weight control, being so low in kilojoules (calories), and it is rich in omega-3 fats which are now believed to protect the heart against disease. Omega-3 fats reduce the tendency for the blood to clot and so lessen its 'stickiness'. They can lower blood pressure and reduce the fatty build up on blood vessel walls. They occur in all fish but are particularly rich in oily fish like herring, salmon, tuna, mackerel, sardines and ocean trout. Aim to eat fish at least three times a week, including fresh, frozen and canned for variety. Follow the ideas in our recipes for new and interesting ways to prepare fish. FAT FIGHTERS Forget frying fish in fat. Instead, try one of the many methods of cooking fish without fat. 1. Microwave in a little skim milk and chopped herbs. Cook 500 g fish fillets covered on high (100%) for 4-5 minutes. 2. Poach in a flavorsome stock. 3. 'Dry fry' in a pan that has been sprayed with non-stick spray or lined with a silicon-coated paper liner. 4. Barbecue whole fish wrapped in foil. Squeeze lemon juice into the cavity of the fish and fill with lemon slices and sprigs of dill or mint. Wrap in two layers of foil and cook on barbecue for 25-30 minutes, or until flesh flakes when tested with a fork. NUTRITION TIPS When using tuna and salmon canned in brine, drain off as much liquid as possible and add some cold water to the can. Drain off again and use fish as specified in the recipe. This removes over half the salt content and is handy when no added salt or salt reduced products are not available. Fish can actually be a good source of bone-building calcium, an essential mineral mainly derived from milk! The edible bones of tiny fish like whitebait, canned salmon and sardines can be consumed with the flesh and provide substantial amounts of calcium. FISHY TALES A GUIDE TO BUYING FRESH FISH LOOK FOR WATCH OUT FILLETS Fillets should be shiny and firm with a Fillets that are dull, soft, discoloured or 'ooze' pleasant sea smell water when touched indicate fish that is past its best WHOLE FISH Whole fish should have a pleasant sea smell Dull-coloured fish with sunken eyes should be and a bright lustre to the skin. Gills should be avoided at all costs. red and the eyes bright and bulging. When touched, the flesh should be firm and springy.