Freshly grilled fish and salad on a hot summer’s day is perfection, and it’s so good for you! Fish is a great source of lean protein, vitamins and minerals such as B12, zinc and iron. It’s also low in saturated fat, making it an excellent choice for everyone in your family. Oily fish such as salmon, mackerel, tuna and sardines are high in marine-sourced omega-3s (EPA and DHA), which are useful in reducing your risk of developing heart disease, promoting brain health and possibly reducing your risk of dementia, too.
To boost your omega-3 intake, Diabetic Living dietitian Lisa Urquhart recommends two to three 150g serves of fish each week. Canned and frozen fish have all the nutritional benefits of fresh fish, but be wary of added ingredients such as marinades and sauces, which may increase the salt, fat or sugar content. Good choices include plain, frozen fish fillets, or canned fish in springwater with no added salt. Choose sustainably sourced fish with a Marine Stewardship Council (MSC) or Australian Marine Conservation Society (AMCS) logo.
For delish fish-spiration, check out our Food section, or pick up the latest issue of Diabetic Living, on sale through supermarkets, newsagents and online at Google Play and the App Store now!