An essential source of protein in a balanced diet, fish is packed with various nutrients such as omega-3 fatty acids. With summer – the peak season of fish harvest – upon us, in this issue we have invited Lau In-tung, Kary, an Accredited Dietitian, to share with us the nutritional benefits of fish and some techniques for cooking it.

Nourishing Your Body with a Variety of Nutrients

Fish provides all 9 essential amino acids that our bodies cannot make on their own, making it a high-quality protein source that helps maintain muscle mass and repair body tissues. Kary points out that the omega-3 fatty acids in fish – particularly abundant in species like salmon and mackerel - help support cardiovascular health and aid in the development of the foetal nervous system. In addition, certain fish provide vitamin D as well as trace elements such as iron and iodine, which help strengthen bones, and support the proper functioning of red blood cells and the thyroid.

Lighten up Your Diet by Replacing Some Red Meat

Kary mentions that compared with red meat, most fish are lower in fat, and the fats they contain are mainly unsaturated, which help support cardiovascular health. Red meat, on the other hand, is higher in saturated fat, and overconsumption will increase the risk of developing cardiovascular problems. Replacing some red meat with fish can meet our protein needs while aiding in weight management. Fish is easy to chew and digest, and varieties without small bones (such as weaver) are especially suitable for the elderly and children. As for pregnant women, they should choose fish lower in mercury such as grey mullet and bigeye, and avoid predatory fish that are larger in size such as king mackerel and bluefin tuna.

Choose Smart, Cook Well

When buying fish, keep in mind the following principles:

1. The eyes should be full but not sunken; the gills should be bright red instead of dark brown.

2. The flesh should be firm without unusual slime or smell on the surface.

3. The back and the tail are leaner cuts, while the belly, which is higher in calories, should not be consumed in excess. In addition, frozen boneless fish fillets are just as nutritious as the fresh ones and are convenient to handle, making them a good option.

When cooking fish, you may try adding ginger, spring onions, garlic, coriander, lemon juice or lemon zest to cut down on fishy odours, and reduce the use of high-sodium seasonings or salt. Kary also recommends steaming or baking instead of deep-frying at high temperatures, as this helps preserve the nutrients in fish while avoiding excessive calories intake.

Tips on Eating Fish When Eating Out

1. When eating out, stick to the principle of “steamed, light on sauce, and true to the original flavour”.

2. For steamed dishes, request soy sauce and hot oil to be served on the side to control the amount yourself and reduce salt and fat intake.

3. Go for herb-grilled fish fillets, and avoid mixing too much butter into the side dishes (e.g. potatoes and vegetables).

4. Stay away from deep-fried or heavy-sauce dishes (e.g. Fried Fish Fillet in Creamy Corn Sauce, Sweet and Sour Fish), or Sichuan Poached Sliced Fish in Hot Chili Oil or Sichuan Fish with Pickled Mustard Greens, which are loaded with oil and salt.