If you’re looking for a high-quality protein that is low-fat, fish is your match. It has omega-3 fatty acids and vitamins such as D and B2 (riboflavin). It is also rich in minerals, such as iron, zinc, iodine, magnesium, and potassium, calcium and phosphorus. It is recommended to eat fish at least two times per week, as part of a healthy, balanced diet. Due to its protein, vitamins and nutrients, it can lower your blood pressure and it even reduces the risk of stroke or heart attack.
The Omega 3 fatty acids:
- lower blood pressure and reduce the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
- aid healthy brain function and infant development of vision and nerves during pregnancy.
- may decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
- may prevent inflammation and reduce the risk of arthritis.
Cook the fish at a minimum internal temperature of 145 degrees F (use a food thermometer to check) or until the meat is opaque. Opaque means light can’t pass through the fish meat and its aspect isn’t shiny. The general cooking time for baking, poaching, broiling, or grilling fish is about 10 minutes for every inch of thickness.
Now that you know how healthy fish is, try our grilled miso salmon with rice noodles recipe.
Grilled Miso Salmon with Rice Noodles Recipe
For the miso glaze
For the noodles
- 200g dried rice noodles
- 3 tbsp sunflower oil
- 3 garlic cloves, finely grated
- 25g ginger, finely grated
- 8 spring onions, sliced
- 2 medium red chillies, thinly sliced
- 100g beansprouts
- small pack of coriander, chopped
- 1 tbsp fish sauce
- Boil the noodles for 3 mins in a large pan, drain and rinse under cold water through a sieve and set aside to drain completely.
- Heat the grill to high. Mix together the miso paste, balsamic vinegar, soy sauce and paprika to make the miso glaze and brush over the salmon fillets with a pastry brush. Lay the salmon skin-side down on a greased baking tray and grill for 6-8 mins until just cooked through.
- Heat the oil in a wok and stir-fry the garlic, ginger, spring onions and chilies for a couple of mins until soft, then add the cooked noodles, beansprouts and coriander. Toss everything together until well combined and turn off the heat. To finish, stir the fish sauce into the stir-fried vegetables and noodles, then pile onto plates, topping with the salmon.