Five tips for including fish on your menu


By Marie-Claude Mallet, Heart and Stroke Foundation registered dietitian
January 9, 2014
Vegetable salad with grilled salmon: including fish on your menu

Fish provide a nutritionally rich slate for chefs. They are the paint for the canvas that is a healthy plate. But much like paint in non-artistic hands results in a poor painting, fish and seafood as ingredients can also result in a nutritionally-void dish if not handled properly.

But first, let’s look at the undeniable qualities of fish and seafood as ingredients and why you should include them on your menus. Fish is not only one way to get protein in your dishes; certain fish also contain Omega 3 fats and Vitamin D, among others.

Vitamin D, for instance, is a powerful little soldier. It is a factor in the formation and maintenance of bones and teeth and enhances calcium and phosphorus absorption and utilization. What about Omega 3s? This is a healthy type of polyunsaturated fat that has been getting a lot of well-deserved attention.

Omega 3 fats that are found in fattier fish like salmon, trout, mackerel, sardines, herring may help prevent blood clotting and reduce the risk of stroke.

Moreover, it’s clear that Canadians want their fish. After all, the use of underutilized fish, such as mackerel, bluefish and redfish, made the list of the top ten trends to watch out for in the CRFA’s  2013 Canadian Chef Survey.

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