News & Health


Why you should add fish to your diet and how to do it

Fish provides an excellent source of protein while delivering important nutrients. It is among the healthiest foods available. There is no better way to make sure you get the omega-3 fatty acids and vitamin D that your body needs to function properly. Here are some reasons why you should add fish to your weekly menu.

1. Fish is super-healthy
Fatty fish like mackerel, salmon, sardines, trout, and tuna are superior sources of fat-soluble nutrients like vitamin D, which many people don’t get enough of. This vitamin acts like a steroid hormone in our bodies, triggering integral mechanisms throughout the body. For optimal function of both brain and body, omega-3 fatty acids are essential, and few foods in the modern diet are as rich in these as fatty fish.

2. Fish is delicious and easy to prepare.
There are many ways to cook fish such as grilling, frying, baking, in pies and stews.

3. Looks after the heart
Adding fish to your diet can decrease your risk of stroke and heart attack. Eating fish is one of the simplest dietary actions you can take to protect your heart.

4. Keep your marbles
The human brain is almost 60% fat, with much of this being omega-3 fat. Probably for this reason, research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life.

5. Helps keep your skin looking great.
Not only does omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Fish is also a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.


1. Choose a Mild Flavoured Fish
In general, white-fleshed fish is milder in flavour than fish with darker flesh. So, start with mild tilapia, cod, sole or shrimp rather than stronger-tasting fish like salmon or mackerel.

2. Choose Fish With a Firm Texture
If you’re turned off by fish that has a soft texture, try firmer fish like tuna, salmon, or scallops. On the other hand, fish is delicate so try not to overcook it. Otherwise you’ll end up with cardboard-like tuna or rubbery calamari.

3. Try Cooking Frozen Fish
One way to get around the ‘odor thing’ with fish is to buy frozen fish and cook it without defrosting. Frozen fish is often less expensive than fresh. Frozen fish is usually processed very soon after it’s caught, so it’s fresh and nutritious. To cook frozen fish, simply give it a quick rinse under cold water to remove any ice on the surface of the flesh, then pat dry. Drizzle with a little olive oil, and sear (skin side up) in a skillet over medium-high heat. Once it’s brown, flip it over, season with salt and pepper, cover tightly and turn the heat down to medium. Cook until the fish is opaque all the way through.

4. Use Fish In Place of Other Proteins in Your Favorite Dishes
Fish is really versatile, and you can experiment with using fish in your everyday dishes instead of meat or poultry. Try soft tacos with grilled fish instead of chicken, maybe add fish or prawns to your pasta dishes or stir-fries. Firm fish is great on the grill, either as whole steaks or cut into chunks and threaded on skewers with veggies.

5. Use Seasonings to Liven Up Fish Dishes
Before you bake, grill or sauté, try brushing with a little mustard, or teriyaki sauce, or add a little olive oil and lemon. Try a simple spice rub before grilling. After cooking, try topping fish fillets with spicy salsa and avocado slices. Or just stick with the basics: sometimes all a perfectly grilled piece of fish needs is a squeeze of fresh lemon juice.

Discover the range of fish and seafood today from The Cheeseman!

You may also like
The Cheeseman – It’s Dairy Good For You!
Snack Attack!
Kids in the kitchen
Lunchbox Success with The Cheeseman