We’ve all heard at one point or another that we ought to eat plenty of oily fish to benefit our health. If, like us, you’ve been finding nourishing yourself during lockdown a little difficult or lacklustre, there’s nothing like a very quick, bright and beautiful fish ceviche to bring a touch of cheer to the table and tummy. First though, let’s look at why oily fish is so crucial.
Nutritional Notes from our expert, Sue Camp
Essential Fatty Acids (EFAs) cannot be created by the body; they are called “essential” because they must be obtained from the diet. And oily fish is a valuable source of these healthy fats. There are two primary families of essential fatty acids: Omega-6 and Omega-3. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the most common omega-3 fatty acids. Every cell in the body needs EFAs for proper structure and function. EFAs promote healthy nerve activity, improved cognitive function, help produce hormones, and play a crucial role in modulating inflammation. Emphasis should be placed on increasing EPA and DHA omega-3 consumption to improve the ratio with omega -6 fats. Oily fish are also a valuable source of protein and vitamin D.
1 x fillet of very fresh fish (salmon, trout, mackerel) skin off and chopped into pieces
1 x avocado, diced
Juice of 2 lemons
Handful chopped coriander
Half thinly sliced red onion or shallot
Half finely chopped chilli
Good pinch of salt
Mix all ingredients together in a bowl, cover and allow to marinade for 15 minutes. Serve and enjoy as is, or with salad. Note: if the taste is a touch too acidic, add a little sugar to take the edge off.