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Slim and healthy with fish

  1. For a country by the sea, we Dutch eat little fish: an average of 70 grams per week. This corresponds to a piece of fish once every 2 weeks. And that while fish contains essential nutrients and usually few calories. So do your figure and your health a favor and put fish on the table more often.

  1. The Health Council advises to eat fish once a week. Fish provides B vitamins and minerals and easily digestible protein. Eating fish is especially important because of the fish fatty acids. These help keep heart and blood vessels healthy. They are also important for brain development and the ability to concentrate. In many diets, fish is regularly on the menu because it is nutritious, healthy and low in fat compared to meat.

Lean one fat

  1. There are two types of fish: lean fish and fatty fish. Lean fish is usually white fish, such as cod, haddock, skate, Victoria perch, plaice, halibut, hake and tilapia. These are full of protein and low in fat and calories. The fatty, oil-rich fish such as anchovies, herring, mackerel, salmon, sardine, sprat, tuna and trout are perhaps even more important for your health. These fish contain the good fats that ensure that your body stays healthy and your blood vessels clean. They also ensure a good cholesterol ratio.

Nice and fresh

  1. Always buy fish from a good fishmonger, from a supermarket with a fish section, or from the freezer. At home, put the fish directly in the refrigerator and prepare it the same day. To check if the fish is cooked, it is best to stick a sharp knife into the thickest part of the fish. If your knife goes through easily and the fish consists of loose parts, it is done. Fried fish loses its transparent color and turns solid white or pink.

Plenty of variation

  1. Many people find it difficult to prepare fish and therefore ignore it. Do a search on the internet for tasty fish recipes and you will see that it is not that bad. There is a lot of variety in lean recipes. Then opt for a lean preparation technique such as stir-frying, baking in the oven or grilling. It is preferable not to bread the fish, as it will absorb a lot of fat. So leave the squabbling and gourmets alone for a while. Fish can also be made well in the oven, for example in a package. Little extra fat is needed for that. This also applies to steaming and cooking in the microwave.


  1. There are also some risks associated with eating fish, the Netherlands Nutrition Center reports. Due to environmental pollution, harmful substances such as dioxins, PCBs and toxaphene can occur in fish. Don't put it on the menu too often. Fish can also become infected with listeria, a bacteria that is especially dangerous for pregnant women and the elderly. They should not eat pre-packaged smoked fish, such as smoked salmon, trout, eel or mackerel. [! 128127 => 1130 = 6!] Tasty food

Tasty food

  1. Yet the disadvantages do not outweigh the great advantages of fish. What do you think, tonight a piece of salmon or cod from the oven? Enjoy your meal anyway.

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