Fish is delicious-reason enough to enjoy it regularly. But if you choose the right kinds,eating it can also reduce your risk of many desises. Fatty fish is the best source of the omega-3 (fatty acid) that work this magic. Enjoy a serving of fish or sea food at-least a week to get these benefits.

To keep you consumption of mercury down eat less of the larger fishes, such as tuna. Most of them is flash-frozen on boats when its caught. Thaw frozen fish in the refrigerator for at-least 6 hours before using to get the best fresh, make sure the texture is frim and plump; the smell is fresh; and the ice (if buying whole) are wet and clear beware: A lot of fresh fish is actually frozen first and then thawed at the grocery store, so plan to use it within a day or so. The fishing method many companies use destroy critical fishing habits and reduce specific fishes populations potentially beyond the point of regeneration.

Fish Filet Recipe:

Cooking fish-filets is easier then you think. Cooking it is actually pretty straight forward-and fast. If you are among the fearful, try one of these two super-simple methods. Use any kind of fish filet that is not extra-thick, with or without skin. First, rinse it in cold water, pat dry, and season with salt and pepper.

Oven-baked fish

Place filet in a single layer in baking dish. Drizzle with olive oil or top with pat of butter. Bake at 425 degrees for 10 to 20 minute or until opaque. Variation add one or two simple flavor each time try this technique and to end with your family favorite recipe. For example, toss any of the following in the pan before it goes in the oven: thin slice of onion or garlic; citrus zest; capers or olives; a cup of two of white vine; a handful of chopped fresh herb; or slice mushroom or tomatoes.

Pan-seared fish

Heat a skillet over high heat coat with with oil. Place filet skin-side down, then lower heat to medium. Cook until edge begin to crisp, about three minute, the carefully flip. Top the cooked filet with pat of butter and cook until butter is melted and brown, just immediately Variation when you add the butter, also throw in the slice garlic, chopped herbs, a hand-ful of nuts. Ginger with sesame seed is another good combo-use sesame oil instead of butter.

Super-factors:

  • Best source of omega-3 fats
  • Nourishes skin and hair
  • May prevent inflammation
  • Improves immunity
  • Can help ward off numerous cognitive problems
  • Reduce blood pressure and risk of heart attack and stroke
  • High in quality protein, Vitamin B12 and D, and many minerals
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