Fatty fish are currently in high demand after a new study suggested that replacing red meat consumption with ‘forage fish’ such as sardines and anchovies could potentially save 750,000 lives.
The study, conducted by a team of Japanese and Australian researchers and published earlier this month in the journal BMJ Global Health, found that eating more fatty fish and reducing red meat can dramatically reduce global deaths from diet-related diseases.
This species of fish is a staple in the Mediterranean and Atlantic diets, where fish play an important role. They are considered highly nutritious and are also environmentally friendly, having one of the lowest carbon footprints of all animal food sources, the researchers found.
The scientists stated in their report: “To improve human health and the health of the planet, we should limit red meat consumption and switch to foods that are both healthy and environmentally friendly.”
Which types of fish are considered “fatty fish”?
Fatty fish are fish with colored or darker flesh, such as trout, salmon, mackerel, sardines, herring, anchovies and fresh tuna.
Of these, smaller, cheaper fish such as sardines, mackerel, anchovies and herring are categorized as “forage fish,” meaning they are eaten by larger fish.
What are the nutritional benefits of fatty fish?
Lucy Kerrison, dietitian at King Edward VII’s Hospital, explains that oily fish typically contains high levels of omega-3 fatty acids, which have numerous benefits.
“Fatty fish are high in omega-3 fatty acids, which may reduce inflammation, reduce cardiovascular disease and arthritis, and protect against cancer and cancer growth,” she tells Yahoo UK.
“Omega-3 fatty acids play an important role in brain health, eye health, skin health and kidney function. Fatty fish is the only dietary source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids with proven beneficial biological effects.”
You can get omega-3 fatty acids from plant foods, but Kerrison says that while these “can be converted into DHA and EPA,” not all of them are converted. “So it can be a lot harder to get enough EPA and DHA if you don’t have fatty fish in your diet.”
Fatty fish is also a good source of prebiotics, which feed the gut microbiome. Kerrison adds that it also “provides protein as well as important vitamins and minerals such as vitamin A, B vitamins, D, zinc, iron and selenium.”
How much fatty fish should you eat?
Most people should eat between two and four portions of oily fish a week, with one portion being 140g raw, Kerrison advises, but this will also depend on your age and lifestyle.
“Girls under 16 and those who are pregnant or planning to become pregnant should not eat more than two portions per week,” she adds.
“The reason for this is that the higher levels of pollutants, such as mercury, found in oily fish can accumulate in the body and affect the future development of a baby in the womb.”
When asked whether we should replace red meat with fatty fish, Kerrison confirms that this would have significant benefits for us.
“Processed red meat is linked to colon cancer and should be minimized in the diet. Lean, unprocessed red meat can be consumed as part of a balanced diet and I recommend limiting consumption to once a week for the general population,” she says.
“Increasing the amount of fatty fish in the diet and replacing processed and red meat with fatty fish may improve the microbiome, help prevent colon cancer, and promote inflammatory diseases and overall health.”
Fatty fish recipes to cook at home
Aromatic coconut salmon curry from Dominique Woolf
Servings: Four
Ingredients:
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1 tablespoon neutral oil
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1 onion, finely chopped
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2 garlic cloves, finely chopped
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1 tablespoon grated fresh ginger
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1/2 teaspoon Chinese five-spice powder
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1 tablespoon curry powder
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1 teaspoon chili flakes (optional)
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1 medium tomato, chopped
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1 can of coconut milk (400 ml)
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150ml water
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2 tablespoons light soy sauce
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2 teaspoons sugar
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4 salmon fillets without skin, approx. 500 g, cut into 3 cm pieces
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250 g asparagus, cut into 3–4 cm long pieces
Procedure:
1. Heat 1 tablespoon of oil in a large, deep skillet over medium heat. Add the onion with a pinch of salt and cook for three minutes, stirring occasionally. Add the garlic and ginger and cook for another two to three minutes, until softened.
2. Add the Chinese five-spice powder, curry powder and chili flakes and fry for another minute, adding a dash of oil if necessary.
3. Add the tomatoes, coconut milk, water, soybeans and sugar. Increase the heat to medium and bring to a boil. Simmer for five minutes until the sauce thickens slightly, then taste the sauce and add more soybeans, salt or sugar if necessary.
4. Add the salmon and coat with the sauce. Reduce the heat to medium and simmer for three minutes, stirring and turning the salmon pieces occasionally. Add the asparagus and coat with the sauce, being careful not to let the salmon fall apart. Simmer for another two to three minutes, until the salmon and asparagus are cooked through.
5. Serve with rice and/or flatbread and sprinkle with coriander leaves.
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Jersey Royal, green vegetables and salmon stew from Terrific
Servings: Four
Ingredients:
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2 tablespoons olive oil
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2 shallots, finely chopped
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1 small leek, washed and sliced
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2 garlic cloves, peeled and crushed
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500 g Jersey Royal potatoes, peeled and cut into chunks if large
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100ml dry white wine
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250ml vegetable stock
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100 ml crème fraîche or cream
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4 salmon fillets
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125g asparagus tips
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100g frozen peas
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1 small bunch of chives, chopped
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1 teaspoon lemon peel
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Salt
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pepper
Procedure:
1. Heat oil in a frying pan. Add shallots, leeks and garlic and fry over a low heat until shallots are soft but not browned. Add a pinch of salt and freshly ground pepper.
2. Add the new potatoes and pour in the wine. Bring to the boil, simmer for 2 minutes before adding the stock. Cover the pot with a lid and simmer for 10 minutes or until the potatoes are almost done.
3. Stir in the crème fraîche or cream and add the salmon fillets to the pan, applying light pressure. Cover and simmer for 5 minutes.
4. Remove the lid, add the asparagus tips and cook for 2-3 minutes, then add the peas for the last few minutes.
5. Divide the stew between 4 bowls and sprinkle with lemon zest and fresh chives.
Grilled mackerel with rhubarb sauce from Good mom
Servings: Six
Ingredients:
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6 fresh mackerel weighing approximately 225 g, gutted and cleaned
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1 lemon, cut into 12 half slices
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1.5 untreated lemons, squeeze the peel and juice
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15 g butter, melted
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1 tablespoon chopped fresh parsley
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9 tablespoons Bonne Maman rhubarb compote
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3 tablespoons white wine vinegar
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1 cm piece of ginger, peeled and sliced
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Salt
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Ground white pepper
Procedure:
1. Place all sauce ingredients in a stainless steel saucepan and cook over low heat for 3-5 minutes until well combined and the consistency of a thick layer is reached. Remove from heat, discard the ginger and allow to cool.
2. Preheat the grill to high heat.
3. Pat the mackerel dry with kitchen paper. Make 2 to 3 deep cuts in the sides of each fish and season the cavities lightly; add 2 half lemon slices to each fish.
4. Place the mackerel in a shallow roasting dish or on a rimmed baking sheet. Brush both sides with melted butter and season lightly.
5. Reduce the grill to medium heat and cook the fish 2-3 inches from the heat for 6-8 minutes, then flip and grill the other side. Serve sprinkled with chopped parsley and with the warm rhubarb sauce.
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