We’ve long known and been told that the inclusion of fresh fish is beneficial as part of a healthy balanced diet. But why?
Fresh fish (ideally less than a day from being caught) provides a high quality protein, which means that it provides more usable protein per gram than other sources, as well as being lower in saturated fats than other meats. In addition to the high protein and low saturated fat, fresh fish also contains important and necessary nutrients for the brain, nervous and cardiovascular systems such as Omega-3 essential fatty acids, vitamins A, D, E and B12 and the minerals selenium, magnesium, phosphorus, iodine, zinc, manganese and the trace mineral vanadium. Research certainly supports that advocacy of including fresh fish in your diet.
Try our popular Golden Door Thai Fish Cakes with Quinoa recipe
160 g snapper fillet, bones and skin removed
160 g salmon fillet, bones and skin removed
160 g peeled raw prawns
2 teaspoons chopped fresh coriander
3 teaspoons fish sauce
2 teaspoons sweet chilli sauce
3 egg whites
1 garlic clove, finely chopped
2 kaffir limes leaves, shredded
1 lemon, zest and juice
1 tablespoon avocado oil
100 g (1/2 cup) quinoa
1/2 lemon, zest and juice
small handful fresh coriander (cilantro) leaves chopped
Finely chop the snapper, salmon and prawns in a food processor. Add coriander, fish sauce, chilli sauce, egg whites, garlic, lime leaves, lemon zest and juice and avocado oil. Mix together briefly. Shape into 8 patties.
Lightly oil a non-stick frying pan and cook the patties in batches for 3 minutes on each side.
Meanwhile, wash the quinoa in plenty of cold water and drain. Put in a saucepan with 250 ml (1 cup) of water. Bring to the boil and then reduce the heat, cover the pan and simmer for 10-12 minutes until all the water has been absorbed. Leave to stand for 5 minutes, then mix with lemon zest, juice and coriander. Serve the fish cakes on a bed of quinoa.
Nutrition per serve: Energy 1168 kj (279 Cals); Protein: 31 g; Total Fat: 10 g; Carbohydrate: 15 g; Fibre: 3 g; Sodium: 591 mg.
Article by Golden Door Nutritionist Olivia Horvat-Benson, recipe by Golden Door Executive Chef David Hunter