Let’s face it, healthy eating can sometimes feel like a chore. But what if there was a food that’s not only good for you but also bursting with flavour and versatility? Enter seafood: the hidden champion of healthy eating. It’s ready to take your taste buds on an adventure.
Why Seafood Should Be Your Catch of the Day
Seafood is tasty and packed with nutrients. Here’s why it’s great for your diet:
Great for the Eyes: Omega-3s help maintain healthy vision. They prevent age-related macular degeneration.
Anti-aging and Anti-inflammatory: Omega-3s reduce inflammation. They may lower the risk of diseases like heart disease. Oily fish like Rupchanda and Mackerel can help reduce cancer risks.
Reduces Unhealthy Cravings: Fish is rich in selenium, zinc, and chromium. These nutrients help stabilize blood sugar. They curb cravings.
Lean Protein Champion: Seafood is a top source of lean protein. They have around 15 grams per serving. It keeps you full and energized. Tilapia is particularly lean.
Balanced Food: Seafood offers essential vitamins and minerals. These include Vitamin D, Vitamin B12, and selenium.
Brain Booster: Omega-3s improve memory. They improve learning and focus. They may also help prevent cognitive decline and Alzheimer’s disease.
No More Mood Swings: Fish provides Vitamin B12, which can lower depression risks. Omega-3s may help manage depression symptoms.
Metabolism: Iodine in seafood supports thyroid function.They regulates metabolism and energy.
May Promote Healthy Pregnancy: Omega-3s support fetal brain and eye development. This benefits pregnant women and their babies.
Making Seafood a Sea-mless Part of Your Diet
Now that you know why seafood deserves a spot on your plate, let’s tackle the “how.”Here are some easy and delicious ways to incorporate more seafood into your weekly routine:
Fish Fry Fridays:
We love our fried food, don’t we? Give your usual pakoras a seafood makeover!
Marinate sardine, Prawns or Jhinga fish in a mixture of yoghurt, ginger-garlic paste. Don’t forget to add your favourite masala spices. Then, coat them in a light chickpea flour batter.
Fry them until golden brown. Serve them with a tangy chutney for a delightful and familiar way to enjoy seafood.
Soup-er Easy Seafood:
Craving a warm and comforting meal? A quick and flavorful seafood soup is the answer! Combine your favourite seafood [FTH Fish & seafood] medley (think Seer fish, Sword fish, Vanjaram fish and shrimps) with diced vegetables, potatoes.A creamy coconut milk broth for a hearty and satisfying soup.
Craving a warm and comforting meal? A quick and flavorful seafood soup is the answer!Combine your favourite seafood medley—think Seer fish, Swordfish, Vanjaram fish, and shrimps—with diced vegetables, potatoes, and a creamy coconut milk broth. This creates a hearty and satisfying soup that’s perfect for those rainy nights.
Breakfast of Champions: Who says seafood is just for dinner? Kickstart your day with a protein-packed twist on your regular masala scrambled eggs!
Simply scramble your eggs with chopped onions, tomatoes, and your favourite masalas. Add in some cooked and chopped Mackerel or Tilapia. This adds a burst of flavour and texture.
Make your good mornings even better with an extra protein dose. Stay energised throughout the day!
Salad Sensations:
Seafood elevates even the simplest salad. Flaked fish like Indian Basa, deep-fried crunchy Mandeli (Anchovies), or crumbled Tuna can transform a boring salad into a gourmet experience.
Toss your chosen seafood into the greens with some finely chopped cucumber. Add a drizzle of a simple honey-lime dressing. Top it off with some chopped coriander and toasted nuts.
We can also use fish in making our salad dressings! Yes, Mustard Vinaigrette is a tangy and flavorful salad dressing. It incorporates flat anchovy fillets packed in oil. It adds a savory depth to its profile.
These anchovy fillets are known for their umami-rich taste. They enhance the overall complexity of the vinaigrette. It’s a versatile dressing that complements a variety of salads.
It offers a balanced blend of acidity, saltiness, and subtle fish undertones.
Ocean of Indian Variety
India’s coastline stretches over 7,500 kilometres. It’s a treasure trove of aquatic delights.
For Subtle Palates: Pomfret boasts a mild, slightly sweet flavour. This pairs beautifully with fragrant curries. Its firm flesh absorbs the essence of spices. This makes it ideal for dishes like Malwani Curry or Meen Moilee. Meen Moilee is Kerala’s coconut milk fish curry.
Indian Basa is another popular mild-flavoured option. Its delicate sweetness shines in light lemon-based preparations like Bengali Paturi. Bengali Paturi is fish steamed in banana leaves. It can also be enjoyed grilled with a squeeze of citrus.
Bold Flavours: Crustaceans like prawns and crabs pack a punch of briny flavour. This makes them a star ingredient in fiery curries and tandoori grills. Their sweetness complements the bold notes of masalas. This can be noted dishes like Goan Prawn Curry or Chettinad Prawns.
Their succulent flesh also elevates stir-fries. It adds a delightful textural contrast to salads. Bangda (Indian Mackerel) boasts a strong, slightly fishy flavour. It complements robust spice combinations. It features prominently in Bengali dishes like Machher Kalia (fish curry). It can be enjoyed fried with a simple coating of gram flour batter.
Rich Textures: For those who crave a luxurious experience, Salmon and Tuna offer a rich flavour and a satisfyingly oily texture. They are perfect for pan-frying or baking. This allows their natural oils to infuse the dish. Salmon can be enjoyed with a simple lemon dill sauce, while Tuna lends itself well to bolder preparations like Tuna Steaks in Peppercorn Masala.
Fatty Delights: fatty fish like Rupchanda (Milkfish) is a prized fish with a distinct, slightly sweet flavour and a high in omega 3 content. Its rich texture is ideal for pan-frying. It results in a crispy exterior. It also results in a melt-in-your-mouth interior. It’s often enjoyed seasoned with salt and pepper or lightly curried. Hilsa (Ilish) is a popular Bengali fish. It is revered for its rich, buttery texture and subtle sweetness. Its delicate flavour shines in simple preparations. The dishes include Bengali Ilish Machher Paturi (steamed in banana leaves) or can be grilled or pan-fried.
You can incorporate seafood into your diet just a few times a week. By doing this you’re giving your body a boost of essential nutrients.You are also treating your taste buds to a flavour fiesta.