A-Z of foods: F is for fish

The Mediterranean way of eating, with its abundance of olive oil, garlic, fish, nuts, fruit and vegetables, has been associated with a lower risk of conditions such as coronary heart disease and some cancers, so incorporating foods from Mediterranean cuisine into your menu makes a lot of sense. All types of fish are rich in protein, and you should aim to eat fish regularly throughout the week. Oily fish like mackerel, salmon, fresh tuna, sardines, trout and pilchards are a good source of omega 3 fats, which may help to prevent heart disease.

Check out these three ways to enjoy fish:

1. Time-saver. Take any frozen fish, even if it's in breadcrumbs, top it with some sweet chilli sauce and scatter on some sunflower seeds. Bake in the oven according to instructions on the packet. You'll have added crunch, as well as fibre-essential fats from the seeds.

2. Healthier fish pie. Try this speedy healthier version of a fish pie using convenient shortcuts: Line a greased muffin tray with whole grain bread. Mix low fat soft cheese with canned tuna (or salmon), sweet corn and dried or fresh parsley. Pile the fish filling into the bread cases, top with a circle of bread and toast in the oven till crisp.

3. Create Chinese fish. Stir-fry onion and green pepper in garlic, add strips of white fish and a dash of reduced salt soya sauce. Drizzle on some sesame oil and finish off with basil leaves and sesame seeds. Serve with steamed rice or noodles.

Azmina Govindji is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.


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