After a period of excessive intake as well as flu and colds, it is necessary and very important to develop healthy living habits, and for this we must incorporate “superfoods” into our daily routine to help us strengthen our immune system. Because of, Blue fish has become an indispensable ingredient in a healthy and balanced diet..
Isabel Sánchez, nutritionist at Sanitas, comments that during seasons of drastic changes in temperature and physical weakness, there are certain foods that we must add to our menu at least three times a week, if not more. Therefore, bluefish are an excellent choice for staying healthy. Plus, it can be cooked in many ways, all equally rich and delicious.
Health Benefits of Oily Fish
Blue fish such as tuna, salmon, bonito, mackerel, anchovies, swordfish, trout, etc. They are foods rich in omega-3are essential for taking care of cardiovascular health, and because they can Anti-inflammatory.
It’s also worth noting that including oily fish in your diet can help improve cholesterol levels by increasing “good” cholesterol and decreasing “bad” cholesterol.
What is the difference between blue fish and white fish?
Oily fish is a great source of protein, unsaturated fats, minerals, phosphorus, magnesium and calcium. One of the main differences from white fish is that: Has a more pronounced flavor Richer texture compared to white fish.
When is the best time to eat bluefish?
Choosing when to eat oily fish, whether for lunch or dinner, depends largely on each person’s lifestyle and nutritional needs. There are benefits to both times of the day. Blue fish for lunch Thanks to its protein and healthy fats, it provides a sustained source of energy throughout the day.Dinner is a good time to enjoy delicious food Lighter and easier to digest, and oily fish can be a healthy and delicious choice. even,
The omega-3 fatty acids in this food may be beneficial for sleep.
Recipes to Enjoy Different Species of Blue Fish
Grilled salmon with lemon and dill
raw material
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salmon fillet
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Lemon slices
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fresh dill
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olive oil
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salt and pepper to taste
Elaborate
- Preheat grill to medium-high heat.
- Place salmon fillets on grill and season with salt and pepper.
- Squeeze lemon juice over fillets and sprinkle with fresh dill.
- Cook salmon 4-5 minutes on each side or until cooked through.
- Serve warm and garnish with more dill and lemon wedges.
Mackerel Tacos with Mango Sauce
raw material:
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Mackerel fillets
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burrito
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Mango salsa (mango, onion, cilantro, lemon juice)
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shredded cabbage
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Avocado slices
Elaborate
- Cook the mackerel fillets on the grill or in the oven.
- While fish is cooking, prepare mango salsa by combining chopped mango, onion, cilantro, and lime juice.
- Heat the pancakes and add cooked fish to each pancake.
- Add mango salsa, chopped cabbage, and avocado slices.
- Top the mackerel tacos with additional garnishes, if desired.
grilled trout
raw material
- trout fillet
- chopped nuts
- Bread crumbs
- mustard
- Honey
- salt and pepper to taste
- fresh parsley for garnish
instruct
- Preheat the oven to 200°C.
- In a bowl, combine chopped walnuts with bread crumbs, salt and pepper. Another way is to mix Dijon mustard with honey.
- Place the trout fillets on a baking sheet and spread the honey mustard mixture over them. Sprinkle the walnut-breadcrumb mixture over the fillets, pressing lightly to adhere.
- Bake in the preheated oven for about 12-15 minutes, or until the trout is cooked through and the skin is golden brown.
- Serve with fresh parsley sprinkled on top.
