The top benefits, nutritional values, Uses and storage of Fish

The top benefits, nutritional values, Uses and storage of Fish

Fish is among the healthiest foods in the world.

It’s loaded with vital nutrients, like macromolecule and calciferol.

Fish is additionally a good supply of polyunsaturated fatty acids that are unbelievably vital for your body and brain.

May lower your risk of heart attacks and strokes

Fish contains omega-3 fatty acids which reduce the risk of heart attacks and strokes.

Contain nutrients that are crucial during development

Fish contains omega-3 fatty acids that promote proper growth and development of the body.

 May boost brain health

Fish reduces the risk of Alzheimer’s disease, boosts brain health, memory and prevents mental problems.

 May help prevent and treat depression

The omega-3 fatty acids found in fish improves mood, increases energy, treats depression and reduces the risk of many diseases.

May reduce your risk of autoimmune diseases

The omega-3 fatty acids and vitamin D found in fish reduce the risk of type-1 and type-2 diabetes. It also reduces the risk of autoimmune diseases and arthritis.

May help prevent asthma in children

Research has shown that children who eat fish help to reduce the risk of asthma and chronic inflammation.

Fish may improve sleep quality

Fish contains vitamin D which helps to reduce sleep disorders and improve sleep quality.

May protect your vision in old age

Fish improves eye health and reduces the risk of macular degeneration and cataracts as it contains omega-3 fatty acids in it.

Fish can be eaten at any part of the day. It goes well with Lemon, potatoes, and rosemary.

 High in important nutrients

Fish is packed with several nutrients that the majority of individuals are lacking.

This includes high-quality macromolecule, iodine, and varied vitamins and minerals.

Fatty species are typically thought of the healthiest. That is as a result of fatty fish, as well as salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.

This includes D, a fat-soluble nutrient that several individuals are lacking.

Fatty fish additionally boast polyunsaturated fatty acids, that are crucial for optimum body and brain operate and powerfully joined to a reduced risk of many diseases (1).

To meet your polyunsaturated fatty acid needs, ingestion fatty fish a minimum of once or double per week is suggested. If you’re a vegetarian, prefer polyunsaturated fatty acid supplements made up of microalgae.

How to buy and store fish

Fish is available in fresh, frozen, canned or smoked. Buy fish which has the lowest salt and fat content.

Purchase as close to as attainable to after you are reaching to consume it because it is extremely perishable. Within the icebox, confine an airtight instrumentation or on a plate lined with cling film. Don’t place mussels, oysters or the other live shellfish into airtight containers, as a result of they have to breathe. Place in bowl and place within the coldest part of your refrigerator.

Ways to eat fish

Fish is used in different ways in different cuisines. It can be used as smoked, curries, fried or barbequed.

Season in which fish is available

Fish is available all year round

How to make Goan fish curry


For the spice paste/masala

  • 2 tsp coriander seeds
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 2 – 3 cloves garlic
  • 1 tbsp chopped fresh ginger (approx a 1in/2.5cm piece)
  • 1/4 tsp salt
  • 1/2 tsp cayenne pepper
  • Paprika (1/2 tsp)
  • 1/2 tsp turmeric

For curry

  • 1 tbsp vegetable oil
  • 2 green chilies
  • 1 onion
  • Tomato (1)
  • 1 lb haddock 450g or use cod, Pollock or other firm white fish
  • 2 tsp tamarind concentrate
  • 1 cup coconut milk 240ml


  1. Warm a small skillet/frying pan over medium heat and toast the whole spices (coriander, cumin and mustard seeds) for a couple minutes until fragrant. The mustard seeds may start to pop which is a sign to stop.
  2. Roughly chop the garlic and ginger and crush with the salt to a relatively smooth paste. Add the toasted spices and crush. Add the remaining powdered spices and mix to a relatively smooth paste.
  3. Finely dice the chilies and onion. Warm the oil in a medium-large skillet or other shallow pan over a medium heat.
  4. Cook the onion in the oil for a few minutes until it has softened. Add the spice paste and stir through. Cook for a minute or two then add the tomato and chili and let the liquid almost disappear (a minute).
  5. Cut the fish into large bite-sized chunks.
  6. Add the tamarind and coconut milk to the pan, mix through. Then put the fish chunks and cook until cooked through, a couple mints.
  7. Serve over rice.

How to make Tandoori Fish Tikka


520gms monkfish fillets cut into 4cm chunks

1 tsp lemon juice

Pinch of salt

4-5 wooden skewers

Melted butter for basting (around 1-2tbsps)

Lemon juice or chaat masala for garnish

Mint chutney to serve

For the marinade;

3 garlic cloves roughly chopped

½” ginger roughly chopped

1 heaped tbsp thick Greek yoghurt

½ tsp mild chili powder (mild paprika would be great or Kashmiri chili powder)

1 tsp cumin powder

¼ tsp coarsely ground white pepper powder

1 heaped tsp chickpea flour

1 tbsp fresh coriander finely chopped

1 tsp vegetable oil

Salt to taste


  1. Add the monkfish to a mixing bowl along with the lemon juice and salt. Mix well and set aside.
  2. In a blender add the garlic and ginger along with a splash of water to make a thick smooth paste.
  3. Soak the wooden skewers in warm water until you make the marinade.
  4. In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients. Mix well and add the monkfish cubes to the marinade. Leave to marinate for 15-20minutes.
  5. Preheat the grill to a medium to high setting. Skewer the fish onto the wooden skewers. Pat the extra marinade over the pieces and place under the grill. Grill for 10-12 mins or until just done. Baste with butter half way through cooking.
  6. Serve the Tandoori fish tikka oven roti with a sprinkle of lemon juice or chaat masala & serve with mint chutney.

Safety profile for using fish

Children, pregnant ladies or those reaching to have a baby ought to avoid consumption shark, spearfish or swordfish and prevent on tuna as they contain high levels of mercury. Different adults as well as breastfeeding ladies ought to have any quiet one portion of shark, spearfish or swordfish per week sure different contaminants generally found in fish, like dioxins and PCBs, are coupled to some cancers and fruitful issues. Whereas it’s unclear whether or not the degree usually found in fish cause health effects, a number of varieties could have lower levels of these pollutants. For instance, some studies counsel that wild salmon could contain less mercury than farmed salmon.

Fun facts for using fish

  • Lungfish can live out of water for several years. It secretes a mucus cocoon and burrows itself under the unbaked earth. It takes in air with its lung through a built-in breathing tube that leads to the surface. A lungfish has both gills and lung.
  • Some fish, such as the great white shark, can raise their body temperature. This helps them hunt for prey in cold water.
  • The oldest known age for a fish was an Australian lungfish. In 2003, it was still alive and well at 65 years old.
  • Fish use a variety of low-pitched sounds to convey messages to each other. They moan, grunt, croak, boom, hiss, whistle, creak, shriek, and wail. They rattle their bones and gnash their teeth. However, fish do not have vocal chords. They use other parts of their bodies to make noises, such as vibrating muscles against their swim bladder.
  • Fish can form schools containing millions of fish. They use their eyes and something called a lateral line to hold their places in the school. The lateral line is a row of pores running along the fish’s sides from head to tail. Special hairs in the pores sense changes in water pressure from the movements of other fish or predators.
  • Starfish are not fish. Neither are jellyfish.
  • Since a fish’s jaw is not attached to its skull, many fishes can shoot their mouths forward like a spring to catch startled prey.
  • Electric eels and electric rays have enough electricity to kill a horse.
  • Sharks are the only fish that have eyelids.

Some more facts:

  • Fish have sleep-like periods where they have lowered response to stimuli, slowed physical activity, and reduced metabolism but they do not share the same changes in brain waves as humans do when they sleep.
  • Some fish, such as the herbivorous fish (grazers), often lack jaw teeth but have tooth-like grinding mills in their throat called pharyngeal teeth.
  • Most fish have taste buds all over their body.
  • An estimated one third of male fish in British waters are changing sex due to pollution in human sewage.
  • Saltwater fish need to drink more water than freshwater fish. Since seawater is saltier than the liquids in a fish’s body, water inside the fish is constantly flowing out. If they didn’t drink to replace the lost water, saltwater fish would dry up like prunes.
  • The oldest fish hook ever found dates back to about 42,000 years ago.
  • Most fish have little salt in them. Sharks, however, have meat as salty as the ocean they live in.
  • Most brands of lipstick contain fish scales.
  • Fish can see in color and use colors to camouflage themselves or defend themselves and their territory. Most fish have the best possible eyesight for their habitat and can most certainly see you peering at them in a fish tank. Some fish can see polarized and ultraviolet light.
  • A fish does not add new scales as it grows, but the scales it has increased in size. In this way, growth rings are formed and the rings reveal the age of a fish.

Did you know?

  • Fish that have thin fins with a split tail indicate that they move very quickly or may need them to cover great distances. On the other hand, fish that live among rocks and reefs near the ocean floor have broad lateral fin and large tails.
  • A ship has a heavy keel in the lower part to keep it from capsizing. Fish, on the other hand, have the keel on top. If the paired fins stop functioning to keep the fish balanced, the fish turns over because its heaviest part tends to sink, which happens when it dies.
  • On average, flying fish can glide 160 feet (50m), but have been known to glide as far as 660 feet (200 m). And they can reach heights up to 19 feet (6m).
  • An inflated porcupine fish can reach a diameter of up to 35 inches (90 cm). It puffs up by swallowing water and then storing it in its stomach. The stomach increases in size with more water. If the fish is taken out of water, it can inflate in a similar way by swallowing air.
  • A fish can drown in water. Like humans, fish need oxygen, so if there isn’t enough oxygen in the water, they will suffocate.
  • Although the fang tooth fish is only a few inches long, it has teeth about the size of a human’s.
  • The fish in the middle of a school control the school. The fish on the outside are guided by those in the middle. Only bony fish can swim in highly coordinated groups.
  • Most fish cannot swim backwards. Those that can are mainly members of one of the eel families.
  • Fish would suffocate if they tried to chew because chewing would interfere with water passing over their gills.

More things to know

  • The biggest fish in the world is the giant whale shark, which can grow to nearly 60 feet, or the length of two school buses. It weighs over 25 tons and eats mainly plankton. It has over 4,000 teeth, though they are only 3 mm long.
  • The most poisonous fish in the world is the stone fish. Its sting can cause shock, paralysis, and even death if not treated within a few hours.
  • The word “piranha” is from the Tupi (Brazil) pira nya and means “scissors.” Found in freshwater rivers in South America, piranhas have razor-sharp teeth. They typically eat fish, insects, seeds, fruit, and even larger animals such as horses. While there are no proven reports of piranhas killing a person, they do eat human carcasses.
  • The fastest fish is the sailfish. It can swim as fast as a car travels on the highway.
  • Seahorses are the only fish that swim upright.
  • The slowest fish is a seahorse. It swims so slowly that a person can barely tell it is moving. The slowest is the Dwarf Seahorse, which takes about one hour to travel five feet. It even looks like it is simply standing up, not swimming.
  • Some fish do not have scales. Sharks, for example, have rough sandpapery skin instead of scales.
  • Fish have multiple Christian and pre-Christian overtones. For example, the Greek word for fish is Ichthys, which is an acronym for “Jesus Christ, God’s Son, Savior” and was used to mark early Christian tombs and meeting places. Because of their association with fertility, fish have also been linked to Isis and Aphrodite.

Interesting facts

  • In Japan, fugu, or puffer fish, is a succulent but lethal delicacy. It contains tetrodotoxin, a deadly poison. However, it is so delicious that Japanese gourmets risk their lives to prepare it. To make this high-risk dish, chefs must have a certificate from a special school that teaches preparation of this toxic fish.
  • Hammerhead sharks can live in schools of more than 500 sharks. The strongest female swims in the middle. When she is ready to mate, she shakes her head from side to side to signal the other female sharks to move away so she is the center of attention.
  • Some desert pupfish can live in hot springs that reach temperatures greater than 113° F.
  • A male emperor angelfish lives together with up to five female mates. If the emperor angelfish dies, one of the females turns into a male fish and becomes the leader of the group.
  • The mudskipper is a fish that spends most of its time out of water and can “walk” on its fins. It carries a portable water supply in its gill chambers when it leaves the water. It can also breathe through the pores of its wet skin.
  • There are approximately 32,000 different kinds of fish in the world today, which is more than all the other kinds of vertebrates combined. Scientists are discovering new species all the time.
  • The batfish plays dead when danger is near. It floats motionless on its side when scared, making it look like a dead leaf floating on the surface of the water.
  • Anableps, four-eyed fish, can see above and below water at the same time.
  • Sometimes tornadoes pick up fish while traveling over water and carry them over land, where the fish rain down. These “fish showers” have been happening for thousands of years. Roman writer Pliny the Younger describes this phenomenon in the 1st century A.D.

Astonishing facts

  • Male anglerfish are much smaller than the female. While the female can reach up to 24 inches long, the males barely reach 1.6 inches long and live as parasites on their mates. They stay together for life. As the male ages, he gets smaller and smaller. The female angler fish’s light is always “on.”
  • Scientists have explored only 1% of the ocean depths. They believe millions of new kinds of animals and fish are down there, waiting to be discovered.
  • Empty dogfish egg cases sometimes wash up onto the beach. Some people call them mermaid purses.
  • Catfish have over 27,000 taste buds. Humans have around 7,000.
  • Humans have been amazed for centuries that salmon, after journeying across the ocean, can find the river where they were born. In the Yukon River in Alaska and in Canada, certain tagged Chinook salmon covered nearly 2,000 miles in 60 days. Salmon also have adapted to live in a variety of aquatic environments, including rivers, lakes, estuaries, coral reefs, and the open sea.
  • Fish were the first vertebrates with bony skeletons to appear on Earth. Unlike today’s fish, early fish had no scales, fins, or jawbone, but they did have a dorsal fin.

Everything about fishes

  • Hagfish are some of the slimiest animals on earth. An Atlantic hagfish can make enough slime in one minute to fill a bucket.
  • Unlike bony fish, sharks and rays do not have swim bladders. They have to swim all the time, even when they are sleeping. Otherwise, they will sink to the bottom of the ocean.
  • A seahorse can move each of its eyes separately. One eye can look forward while the other looks backward. Seahorses can also change their color to match their surroundings.
  • The term “fish” is used when referring to one species of fish (e.g., 10 salmon are 10 fish). The term “fish” is used when referring to more than one species (e.g., 10 salmon, 3 trout, and 1 angel fish are 14 fishes).
  • Unlike most other fish, the ocean sunfish does not have a tail. A female sunfish can lay 300 million eggs each year. Each egg is smaller than the period at the end of this sentence.
  • Lampreys and hagfish are the most primitive form of fish still living today.
  • Most types of seahorses pair for life. Female seahorses lay their eggs inside a pouch on the male seahorse’s belly. When the babies are ready to hatch, the male holds onto a piece of seaweed with his tail and rocks back and forth until the babies pop out of his pouch.
  • The freshwater Pygmy and Luzon gobies of the Philippines, the saltwater Marshal Islands goby, and the tiny rice fish from Thailand all reach a maximum length of 1/2″, roughly the size of a grain of rice. They are typically considered the world’s smallest fish.
  • A baby seahorse is called a “fry.”
  • The number of people who fish for sport in America—about 40 million—outnumbers all the country’s golf and tennis players combined.

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