Nutritionally speaking, fish is a champion in every category. Not only is it an excellent source of protein, vitamins and minerals, but it contains few calories and is generally low in fat. And the bonus is that the type of fat it does contain—omega-3—is very good for the heart.

For these reasons, Canada’s Food Guide recommends eating at least 2 servings of fish weekly.

1 serving = 90 g (3 oz) of cooked fish (the size of a deck of cards)

Keep it lean 

Nothing beats fish when you’re watching your weight. Make sure not to drown its benefits, though. Go easy on breading, frying and rich sauces such as tartar or cream-based sauces, and instead opt for baking, steaming or microwaving.

Quick recipes

Have you run out of ideas for cooking fish? This healthy food can be prepared in countless ways—in no time at all! Here are a few suggestions for an appetizing meal.

1. Prepare papillotes by placing portions of fish, sliced mushrooms, red pepper or julienned zucchini, a little garlic and a splash of lemon juice on individual squares of aluminum foil and then sealing them tightly shut. Bake in the oven or on the barbecue for about 10 minutes.
2. Cook white fish in the microwave and then flake it with a fork. Incorporate into mashed potatoes and shape into fishcakes. Serve with a light tartar sauce or with yogurt-mint sauce. A hit with kids!
3. Use tinned salmon or tuna as a pizza topping or in pasta dishes. 
4. Cut fish into cubes and thread onto skewers, alternating white (burbot) and pink (salmon) fish for a pretty presentation. Cook for a few minutes under the broiler or on the barbecue.

You’ll find an impressive variety of fresh fish on the market all year long. And you can easily keep fish on hand at home with frozen or tinned varieties. For more information on choosing and cooking fish, consult the pamphlet available at your local IGA store. 

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The Défi Santé 5/30 encourages eating at least 5 servings of fruits and vegetables every day. But there’s more than one way to improve or maintain your health by what you eat. This column gives you other ideas for eating well—and enjoying every bite! For more information on the benefits of fish, consult the Défi Santé 5/30 website.

By the Défi Santé 5/30 team