Home Economics Notes

Nutritional Value of Fish

Fish is a high-protein, low-fat food that provides a range of health benefits. Key nutrients include:

• Omega-3 Fatty Acids: Important for brain health and reducing inflammation.
• Vitamin D: Supports bone health and immune function.
• Vitamin B12: Essential for nerve function and red blood cell production.
• Iron: Helps transport oxygen in the blood.
• Selenium: An antioxidant that protects against cell damage.

Types of Fish

1. Fatty Fish:
   • Salmon
   • Mackerel
   • Tuna
   • Sardines
   • Herring
2. Lean Fish:
   • Cod
   • Haddock
   • Flounder
   • Sole
   • Tilapia

Guidelines for Cooking Fish

1. Baking:
   • Preheat oven to 375°F (190°C).
   • Season fish with herbs, lemon, and olive oil.
   • Bake for 15-20 minutes, or until fish flakes easily with a fork.
2. Grilling:
   • Preheat grill to medium-high heat.
   • Brush fish with oil to prevent sticking.
   • Grill for 3-5 minutes per side, or until cooked through.
3. Pan-Frying:
   • Heat oil in a skillet over medium heat.
   • Season fish and cook for 3-4 minutes per side, until golden brown and cooked through.
4. Steaming:
   • Place fish on a steaming rack over boiling water.
   • Cover and steam for 8-10 minutes, or until fish is cooked through.

General Tips:

• Always use fresh or properly thawed fish.
• Cook fish to an internal temperature of 145°F (63°C).