Fish enjoys a reputation of being a healthier source of protein than red meat. This is thanks to the omega-3 fatty acids, or omega-3s, found in fish oil.

Omega-3s are hailed as the “good” or beneficial fats that your body actually needs, unlike the “bad” cholesterol-ridden fats you’d typically get from fried foods and red meat.

From better sleep quality to a healthier heart, omega-3s are reported to confer a long list of health benefits. But your body can’t naturally produce omega-3s. So it’s important you get them from your diet.

The many health benefits of fish

Not a big fan of fish? These health benefits may help change your mind.

1. Provides many essential nutrients – Fish is one of the best food sources of vitamin D, a nutrient essential for calcium absorption and immune health. Fish is also rich in iodine, a mineral your body needs to make the hormones that control your metabolism, among other important functions. Fatty fishes, in particular, also contain high amounts of omega-3s.
2. Healthier source of protein – Fish is a great source of protein. But unlike pork, beef and other kinds of animal meat, fish does not contain high amounts of saturated fat. Too much of this particular kind of fat can cause cholesterol, the kind that’s bad for your heart, to build up in your arteries.
3. Protects your brain from age-related decline – Fish can keep your mind sharp in later life, thanks to omega-3s. But a 2018 study revealed that parvalbumin, a protein found in many fish species, can also keep your brain in top shape by preventing brain proteins from clumping. Protein clumps may point to Parkinson’s disease, a progressive brain disorder that affects motor movement.
4. Reduces the risk and symptoms of depression – Fish is also beneficial for your mental health. Several studies found that omega-3s can improve symptoms of depression. Plus, eating fish regularly helps reduce your risk of developing depression in the first place.
5. Promotes better heart health – Omega-3s in fish help protect your heart from inflammation. These beneficial fats are also great for reducing high cholesterol and high blood pressure. Together, these benefits contribute to better heart health.
6. Supports pregnancy – Omega-3s are essential for development. For this reason, pregnant women and nursing mothers should eat more fish as part of their regular diet.
7. Protects against autoimmune diseases – Eating fish, especially fatty ones, can help reduce the risk of autoimmune diseases like Type 1 diabetes. Experts believe this protective effect is because of the omega-3s and vitamin D in fish and fish oils.
8. May help prevent asthma – New research shows that certain kinds of omega-3s are associated with a reduced risk of asthma, a chronic lung condition marked by inflammation and breathing difficulties. It could be that omega-3s help fight this inflammation, thereby preventing the development of asthma.
9. Maintains good eyesight – Eating more fish can help improve your vision and overall eye health, even in old age. That’s because your eyes rely on omega-3s to maintain their health and function.
10. Helps you sleep better – If you have trouble falling asleep, eating more fish as part of your diet might do the trick. Being deficient in vitamin D can lead to sleep issues and overall poor sleep quality. Luckily, fish is rich in vitamin D. As long as you regularly eat fish, you’re guaranteed sound and restful sleep.

Tasty and healthy fish recipes

Fish packs a nutritional punch and confers health benefits for both your mind and your body. To enjoy the goodness of fish, try these simple, healthy and ridiculously delicious fish recipes:

Lime-cilantro tilapia

The freshness of lime and cilantro is ideal for flaky tilapia fillets. This no-fuss dish is also great for getting dinner on the table fast.

Ingredients:

• 4 tilapia fillets
• 1/2 cup chicken broth
• 1/3 cup all-purpose flour
• 2 tablespoons minced fresh cilantro
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 teaspoon grated lime zest
• 3/4 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon ground cumin, divided

Preparation:

1. In a bowl, mix the flour, salt pepper and 1/4 teaspoon of cumin.
2. Dip the fillets in the flour mixture. Coat both sides and shake off any excess.
3. Heat oil over medium heat in a large skillet.
4. Cook the fillets uncovered for 3–4 minutes on each side. Remove from the skillet and set aside.
5. To the same skillet, add the broth, cilantro, lime zest, lime juice and the remaining cumin. Bring to a boil.
6. Once boiling, reduce the heat. Simmer uncovered for 2–3 minutes or until slightly thickened.
7. Pour the sauce over the fillets. Serve immediately.

Capers and halibut

Bold, tangy capers elevate the gentle flavor of halibut in this quick and simple fish dish. It also takes no more than 30 minutes to make!

Ingredients:

• 2 halibut steaks
• 1/2 cup white wine
• 1/4 cup butter
• 3 tablespoons capers
• 1 tablespoon olive oil
• 1 teaspoon chopped garlic
• Ground black pepper
• Salt

Preparation:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Fry the halibut steaks on all sides until golden brown. Remove from the skillet and set aside.
3. Pour white wine into the same skillet.
4. Reduce the wine, then add garlic, butter and capers. Season to taste with salt and pepper.
5. Simmer for 1 minute before placing the halibut steaks back in the skillet.
6. Cook the halibut steaks in the sauce until it flakes with a fork.
7. Serve immediately.

Yogurt-marinated salmon fillets

This Indian-style recipe uses a yogurt-based marinade for the salmon fillets. Serve them over steamed rice for a nice and filling meal.

Ingredients:

• 6 cloves garlic, minced
• 4 6-ounce skinless salmon fillets
• 2 2-inch pieces ginger, minced
• 1 cup fat-free plain yogurt
• 2 tablespoons cilantro, finely chopped
• 1 tablespoon ground coriander seed
• 1/2 tablespoon cayenne pepper
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/4 teaspoon ground turmeric

Preparation:

1. In a resealable plastic bag, mix the yogurt, cayenne pepper, garlic, ginger, cilantro, ground coriander, cumin, salt and turmeric.
2. Close the bag and shake to combine the ingredients thoroughly.
3. Once combined, place the salmon fillets in the bag and shake until all of the fillets are thoroughly coated.
4. Let the salmon fillets marinate overnight. You can do this ahead of time.
5. Preheat the oven broiler. Lightly grease a baking pan.
6. Remove the salmon fillets from the bag and shake off excess marinade.
7. Place the salmon fillets on the prepared baking pan. Broil for 5–7 minutes on each side.
8. Serve immediately.

Fishes are excellent sources of nutrients that your body needs to function properly. Regularly eating fish as part of a nutritious diet can also protect you from chronic diseases and other health issues later on.

Sources:

EcoWatch.com

ScienceDaily.com 1

ScienceDaily.com 2

TasteOfHome.com

AllRecipes.com 1

AllRecipes.com 2