• Regular consumption of fish reduces the risk of heart disease, stroke and dementia
• Salmon, trout and tuna are higher in fat-based nutrients such as Omega-3 fish oil
Fish is one food that is easily accessible and is packed with lots of health benefits. Grilled, poached, steamed, baked or boiled, it pairs well with everything from rice, ugali to tubers.
Regular consumption of fish reduces the risk of heart disease, stroke, dementia and macular degeneration (a type of vision loss). The fatty variety such as salmon, trout, sardines, tuna and mackerel are considered healthier because they are higher in fat-based nutrients such as Omega-3 fish oil, which contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Below is a simple recipe for fish and mushroom curry.
2 Tbsp olive oil
1 cup mushrooms, thickly sliced
1 large onion, halved, thinly sliced
1 bunch coriander, chopped
1 Tbsp green curry paste
400ml coconut milk
1 cup fish stock or water 500g
Fish fillets (such as parrotfish, red snapper or tilapia), cut into cubes
2 Tbsp lime juice
A handful of thinly sliced scallions (spring onions) for garnish
1. Heat the saucepan over high heat until hot. Add Tbsp oil and the mushrooms and stir-fry 2-3 minutes until light, golden and tender. Remove mushrooms to a plate, cover to keep warm.
2. Reduce heat to medium-high. Add the remaining oil with the onion, stirring for 2 minutes until the onion is soft.
3. Add curry paste and cook for 1 minute until fragrant. Stir in the coconut milk and stock. Simmer for 5 minutes or until the sauce reduces slightly.
4. Add the mushrooms and fish and simmer for 5 minutes. Combine the lime juice and stir into the curry sauce. Cook for a further 3 minutes until the fish is cooked through.
Serve with steamed brown rice, spinach and lime wedges. Garnish with spring onions.