Fish tastes best fresh from the water, and can be prepared in many different ways. Even fatty fish like salmon or herring is healthy because it contains ‘good’ and important fatty acids such as Omega 3 fatty acids – plus protein, vitamins D, B1, B5 and B12, iodine and selenium.
Here are the details on all that power:
1. is one of the most important components of your fish meal
2. is important for building and maintaining muscle 3. fills you up without making your blood sugar levels rise too much (no sudden food cravings, ideal when you’re dieting)
4. is particularly easy to digest
Omega-3 fatty acids
1. are polyunsaturated fats
2. protect against inflammation and cardiovascular disease
3. strengthen the immune system and support brain function
1. is fundamental for bone growth
2. strengthens the immune system
1. is an essential trace element
2. is important for thyroid gland hormone production
3. is important for the metabolism and support the formation of brain and sense of hearing
4. one portion of saltwater fish covers almost your whole daily requirement of iodine
supports thyroid gland function (like iodine)
How much vital energy fish contain depends on how fresh and how good it is. But how do you tell whether fish is fresh? Our powerfood expert has a few useful tips:
Fresh fish have clear eyes, glossy skin and bright red gills
Fish fillets are fresh when the muscle segments don’t fall apart when lifted.
It pays to ask where fish came from, and to buy from your local fishmonger. Sadly, heavy metals, medications, germs or dioxins (depending on type and origin) are widespread.
Hong Kong and powerfish – a sneak peek into other peoples’ kitchens
In Hong Kong, pangasius is one of the most popular fish, rather like salmon in Germany. With its tender, mild flesh and low price, pangasius is found in practically every wok kitchen, though its nutritional value is no higher than that of other fish.
Overall, our powerfood expert was impressed by how diverse fish are in terms of size, colour and shape. Hong Kong restaurants have several times more to offer than a well-stocked fishmonger in Germany – plus countless dried and marinated varieties too.
Because of this diversity, it’s impossible to name any one any one favourite fish in Hong Kong. In Germany smoked salmon, herring, tuna, mackerel and salmon all top the popularity charts. These fish are all exceptionally rich in Omega-3 fatty acids.
The high level of seafood consumption in Asia is also found in Mediterranean cuisine, but is not as developed in Germany. One reason could be the higher price. Apart from the more traditional fish varieties, king crabs, mussels and algae are also far more common, fresher and cheaper than in Germany.
In Asia, seafood is a real counterweight to meat dishes.
Good quality fish has its price – our powerfood expert tips
When you buy fish, it pays not to cut corners. Avoid blue or white fish (like salmon or shrimps) that looks too cheap. Quality has its price, and you’ll taste the difference. Choosing fish from a healthy source is important too. It’s better to buy fresh fish of a cheaper variety than cut-price expensive fish. At the end of the day it’s the nutrients that matter, and they don’t depend on the price.
The leaner the fish, the longer it will keep. After freezing, you can keep it for one to eight months before eating it. Always debone, wash and portion your fish before freezing. Fresh or thawed, fish can be prepared in a wide number of ways, including frying, baking, deep frying or steaming.
Our powerfood expert’s conclusion:
Hong Kong doesn’t have one particular powerfish; the local cuisine consists of seafood and meat in equal proportions, with plenty of of crab dishes on offer too. If you enjoy seafood you’ll find Hong Kong very much to your taste. The choice is wider and more interesting than in Germany. The favourite way to prepare seafood is steaming, not frying. Baking seems to be unusual in Hong Kong. In big cities, street food is clearly dominated by meat. A very high number of stalls sell raw fish. Nearer the harbour the balance changes noticeably, with fish restaurants on every corner.
Light recipes from our powerfood expert: Salmon on Asian herb bed
250 g fish fillet (salmon, skrei, cod or plaice)
1 piece fresh ginger
2 spring onions
1 small bunch of coriander and / or ½ a stalk of celery
3 slices of lime
1⁄2 chilli (depending on the size)
Lay the fish on the herb bed in your steamer – so easy and tasty!
For a sweet ‘n’ sour soy dressing
2 tbsp soy sauce
2 tbsp water
1 tsp lime juice
1 tsp agave syrup / honey (makes it creamier)
1 tsp brown sugar (for the crunch)
pinch sea salt, pepper, chilli
stir briefly with a hand mixer
For the mango chutney
Flesh of one whole mango
1 tsp sunflower oil
1 tsp honey
1 pinch salt
Juice of a fresh orange
1 clove garlic
1⁄4 white onion / common onion
tsp curcuma if liked
stir briefly with a hand mixer
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