Slim and healthy with fish
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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.
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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
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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.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Nice and fresh
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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
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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.
Risks
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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
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Tasty food
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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.