WHY EAT FISH? High in protein, fish is an outstanding source of nourishment and is recommended as an essential part of a healthy, balanced diet. A 100g portion of fish supplies you with a third to half of your daily protein needs. As the primary source of high-quality protein, fish makes up 14-16 percent of the animal protein consumed worldwide. Apart from protein, it’s also packed with essential amino acids, and contains vital nutrients such as B-vitamins, macro-minerals such as calcium and trace elements such as iron. All of these are vital for good health and the optimum functioning of the body.
Broadly speaking, there are two groups of fish that are suitable for eating:
WHITE FISH FILLET:
Includes species like Hoki, Pangasius, Plaice and Cod. These are all very low in fat, cholesterol and sodium (salt). On average, white fish contains less than 0.8g of fat per 100g serving and because of its low cholesterol and sodium content, it’s ideal for those who need to watch their heart health, as well as for diabetics. And good news for those watching their waistline is that it contains only 320kJ per 100g serving. Also known as lean fish, white fish store their reserve fats in the liver. Although humans don’t eat fish liver, it’s used in the form of fish oil supplements.
Includes species like Pilchards, Salmon, Tuna, Sardines and Mackerel. Although it’s higher in fat than white fish, oily fish is a great source of Omega-3 fatty acids, which have been linked to the lessening of the risk of heart disease, stroke and blood clotting. Oily fish store their fat reserves in their flesh.