Eat Fish – your heart will love you for it

Hi Reader

With heart disease on the rise, I thought I’d share some good heart health information with you today.

Did you know the Australian Heart Foundation recommends that people should eat fish and seafood 2-3 times per week to maintain good heart health?

How often do you eat fish and do you have a favourite type?

Fish and seafood provide protein, selenium, zinc, iodine and vitamins A and D and are an excellent source of omega-3 fatty acids, which help to maintain good general health and reduce the risk of heart disease and stroke.

According to the Heart Foundation, the fish highest in omega-3 fats include:

  • salmon
  • blue-eye trevalla
  • blue mackerel
  • canned sardines, canned salmon and some varieties of canned tuna.

Other fish and seafood that are good sources of omega-3 include barramundi, bream, flathead, squid, scallops and mussels.

Although some people are concerned about the mercury in some fish, the benefits of eating fish far outweigh the risk of the small amounts of mercury contamination.

Often, people won’t cook fish because they are afraid of buying fish that is not fresh and, unless you catch it yourself, it is hard to know exactly how fresh it is. But buying fish that is fresh isn’t rocket science, you just need to know what to look for, so here’s some tips that will ensure you always choose fish that is fresh:

  • Smell it – it should smell of the sea and not have a strong fishy odour,
  • Look at it – the eyes of the fish should be clear and bulging and the gills bright red or pink,
  • Touch it – the flesh should be firm and the skin shiny and… finally,
  • Make friends with the fishmonger and ask lots of questions and if you buy a whole fish or seafood (like squid or octopus), ask the fishmonger to clean it for you!

For those of us who are concerned about sustainability and the health of our fisheries, making friends with your fishmonger means that you can ask where their fish come from and therefore, make informed decisions about what to buy.

dsc03399.jpgNow that you know how to buy fresh fish, here is a delicious BAKED FISH WITH ASPARAGUS dish to try cooking at home.


This dish is perfect in Spring when asparagus is at its best and that’s why I decided to cooked it yesterday for Sunday family dinner. The combination of the fish scented with fresh dill and lemon, the sweet cherry tomatoes and tender fresh asparagus, make this a deliciously fresh and light healthy meal.

If you found this post useful (or not), I’d love to know!