Endowed with excellent nutritional qualities, fish provides you with quality proteins, iron and, for some, omega-3s. Mackerel, hake, sardines, salmon… There are as many ways to cook it as there are fish! The proof in 6 irresistible recipes.
Sources of protein, iron, minerals and omega-3s, the fish has its place in a balanced diet. The National Health Nutrition Program (PNS) recommends consuming it twice a weekincluding at least one oily fish.
The good news is that the French regularly include fish on their plate. According to one investigation Toluna Harris Interactive recently published by Fish, Shellfish and Crustacean Collective, 87% of French people like seafood and they are 79% like to cook them. This collective publishes every two years a survey on the consumption of aquatic products by the French.
Despite everything, few of them follow the nutritional recommendations and consume it twice a week. They are also few in number. know how to distinguish fatty fish from lean fish. Top Health takes stock and offers you 6 recipe ideas to taste the fish more often!
Lean fish or fatty fish: which is better?
If our health authorities recommend that we consume at least one oily fish per weekit is for their content of Omega 3. ” THE Omega 3 are so-called essential fatty acids because the human body does not know how to synthesize them: they must therefore be provided by food. They are necessary for the development and proper functioning of our body. They participate in good cardiovascular health, the retina, the brain and the nervous system. “, indicates the PNS.
Fatty fish are among the richest foods in omega-3s (along with nuts and vegetable oils). We find in particular mackerel, sardines, herring, or even salmon.
Fatty fish are slightly more caloric than those called lean fishbecause of their content of lipids. However, there is no question of circumventing them even in the case of a slimming diet. Omega-3s are good fats that not only contribute to the chronic disease prevention but also to the feeling of satiety.
Lean fish, on the other hand, are lower in fat. They are, however, a very good source of proteins and of iron. Very low calorie, they are thus the allies of your line. We find sole, hake, haddock, plaice, cod, monkfish, whiting or even pike. Conclusion, there is no better choice between fatty fish and lean fish. The ideal is to vary!
Fish: 6 rules for eating it well
If the French say they give a place to fish in their diet, the survey nevertheless reveals some pitfalls in their habits. Most do not consume enough and above all do not vary enough species. A few rules to follow to consume it well:
-Eat fish twice a week, including a fatty fish.
– Vary so as not to always consume the same species.
-Favor fish caught or raised on our coasts
-Limit large predatory fish that can accumulate more pollutants.
– Prefer labeled farmed fish (AB, Label Rouge).
– Favor healthy cooking methods without adding fat such as plancha, wok, barbecue or steam cooking.
Follow our 6 fish recipes to vary between fatty and lean species and treat yourself while filling up with good nutrients!
Source: Mangerbouger.fr
Survey 2023 Toluna Harris Interactive “The French and aquatic products“
© Shutterstock / Kiian Oksana
2/6 –
Hake papillotes with curry and brown rice
10 minutes of preparation
35 min cooking Ingredients for 4 people: 400 g hake; 2 knobs of butter; 3 pinches of salt; 1 C. coffee curry; 200 g brown rice; 3 carrots; 1 pinch of pepper Steps:
Preheat the oven to 210°C (th 7). Peel and cut the carrots into rounds. Cook them for about twenty minutes in a saucepan filled with salted boiling water and let them cool. Place each hake fillet in the middle of a sheet of aluminum foil. Raise the edges to form the papillotes. Spread the carrot slices over the fish. Salt, pepper and sprinkle with 1/2 c. c. of curry. Close the papillotes and bake for 15 minutes in a hot oven. Boil a large volume of salted water in a saucepan (three times the volume of raw rice). Pour in the rice and cook uncovered for about 10 minutes, according to the instructions on the packet. Once the rice is cooked, drain it. Add the butter. Season and accommodate to taste. Serve hot.
© Shutterstock / Elena Eryomenko
3/6 –
Provençal-style salmon papillote
10 minutes of preparation
10 min cooking Ingredients for 4 people: 2 tomatoes; 2 pinches of salt; 2 shallots; 4 tablespoons of dry white wine; 1 pinch of pepper; 2 pinches of Herbes de Provence; 4 salmon steaks Steps:
Preheat the oven to 210°C (th. 7). Arrange the pavers in the center of each sheet of aluminum foil. Add the sliced tomatoes and the finely chopped shallots. Season with salt and pepper and sprinkle with Herbes de Provence. Pour 1 tbsp. at s. of white wine on each steak. Close the papillotes and cook for 10 min at 210°C (th. 7).
© Shutterstock / Mateusz Gzik
4/6 –
Cod fillet papillote with carrots and chervil
10 minutes of preparation
30 min cooking Ingredients for 4 people: Walnut or hazelnut oil (2 tablespoons); Butter (2 walnuts); Salt (2 pinches); 4 carrots; 400 g of cod; 2 tbsp. lemon juice; 500 g of potatoes; 2 pinches of pepper; Ginger powder (2 teaspoons); 4 sprigs of chervil Steps:
Peel and wash the carrots then grate them. Arrange them in a microwave-safe dish, then sprinkle with ginger, salt and pepper. Place the cod on the carrots, salt and pepper. Cover and cook for about 10 minutes in the microwave (the fish must remain very soft). Drizzle with lemon juice and oil, garnish with a sprig of chervil and serve. Peel the potatoes, keep them whole or cut them into quarters (your choice). Place them in the steamer basket. Count about 20 min of cooking. Drain. Add the butter. Season and accommodate to taste. Serve hot with steamed potatoes.
© Shutterstock / Sentelia
5/6 –
Express sardine rillettes
10 min of preparation Ingredients for 4 people: 1 pinch of salt; 1 sprig of thyme; 3 tbsp. tablespoons of natural fromage blanc; 80 g wholemeal bread; 1 pinch of pepper; 2 red peppers; 100 g sardines in oil (canned) Steps:
Drain the sardines then remove as many bones as possible. Mash the sardines with a fork. Wash and cut the peppers into small pieces. Mix with the sardines and add the thyme, cheese, Tabasco and season to taste. Place in the refrigerator until tasting.
© Shutterstock / margouillat photo
6/6 –
Fish skewers with vegetables
15 minutes of preparation
10 minutes of cooking
1 hour of restIngredients for 4 people: Olive oil (2 tablespoons); 400 g of cod; 2 thin slices of dry/cured ham; 1 pinch of salt ; 1 lemon; 2 pinches of Espelette pepper; 150 g of cherry tomatoes; 1 pinch of pepper; 5 courgettes; 250 g button mushrooms Steps:
Cut the fish into 2cm cubes. Mix the lemon zest and juice, olive oil and Espelette pepper. Season with salt and pepper, cover and leave to marinate for 1 hour in the refrigerator. Clean the mushrooms. Rinse the cherry tomatoes. Wash, dry and cut each zucchini into 8 slices. Trim the fat from the ham and cut each slice widthwise into 8 strips. Wrap each slice of zucchini with a strip of ham. Switch on the oven in grill mode. Prepare the skewers by pricking alternately a slice of zucchini with ham, a cube of fish, a cherry tomato and a mushroom. Cook the skewers in the oven for 4 minutes on each side and serve hot.