Nutrition: More Fish options

Written By Franky Yea

My diet is naturally pushing towards fatty red meat, which tends to increase cholesterol and bad fat in the blood. Eating more fish as an alternative is the easiest solution to a healthier diet.
Fish is not easy to cook. From buying it, timing to cook it, cooking it and eating it, very challenging. Ideally, buy the fish from the market, cook and eat it same day. Let’s explore some ways to add more fish to our diet in a simply way.

(1) Air fryer technique: fresh and cheap, but little time consuming. ($5-20 CAD)

  • While going for your weekly grocery, buy two portion of raw salmon fillet. Freeze one for another day. Either cook on same day or leave it in the fridge for next day.

    • Normal recipe: Spray olive oil on the salmon. Add salt and pepper. Air fryer the salmon at 200’C (400’F) for 10mins. Measure internal temperature = 145°F (63°C). Eat with 100g veggies and half cup rice.

    • Frozen salmon: Spray olive oil on the salmon. Add salt and pepper. Air fryer the salmon at 200’C (400’F) for 10mins. Flip and do another 10mins, total = 20mins. Measure internal temperature = 145°F (63°C). Eat with 100g veggies and half cup rice.

  • Alternative: Frozen boneless mackerel fillet.

Air fryer mackerel

(2) Sushi and nigiri eating out: Very easy no cooking, cost a little bit more. ($15-30 CAD)

  • Instead of eating out junk food or any other restaurants, just go for sushi night. Easy raw fish oil and no cooking.

  • Aim for Sashimi or nigiri over highly saucy sushi.

  • Alternative: Poke bowl is fun to eat too.

nigiri sushi night

(3) Tinned fish: Convenient, can be costly and some have little high sodium. ($2-10 CAD)

  • Tinned fish is amazing. Can be stored for a long time. Can be conveniently open and eat at anytime.
    I like the spicy tuna in olive oil. It pairs well with white rice and veggies. Very easy meat replacement.

  • Alternatives: Sardines in olive oil, mackerel, etc.

Tinned fish: Tuna in spicy olive oil.

(4) Eating out: restaurants, little costly, no cooking. ($15-100 CAD)

  • Chinese restaurants: Stir fried fish, Yunnan fish hotpot, Cantonese steam full fish, Chinese Sauerkraut Fish Rice Noodle Soup.

  • Any European restaurants: Fish fillet or full fish

  • UK restaurant: Fish and chips

  • Latin American restaurant: Ceviche, fish taco, fried red snapper

Chinese white fish with veggies stir fried

(5) Processed fish options:

  • Raw fish is better to optimize the fish oil benefit, but switching fatty red meat for fish is still a better option.

  • Can be found in grocery or restaurants or street food:

    • Korean fish cakes

    • Vietnamese fried fish paste

    • Hong Kong Fish ball noodle soup

Conclusion: So many ways to add fish into your diet. I was too focus on buying and cooking fish myself which is a big hassle. Those alternative definitely makes eating fish frequently more attainable.

SimpleLifeBalancing.

Franky Yea
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