Tuesday 1 November 2022

UPDATED WALLET-FRIENDLY FISH

Updated Oct 2020

FISH HAS BEEN A SOURCE OF HIGH QUALITY PROTEIN, PROBABLY SINCE THE DAWN OF MANKIND...
Brixham Fish Market, Devon
Courtesy of Geograph: 
 © Copyright Chris Talbot and licensed for reuse under this Creative Commons Licence


...when it was no doubt caught by hand.  That's not very likely nowadays, unless you live near a river, lake or the sea.   

Fresh fish is expensive and worries about sustainable fish stocks mean fish prices, including frozen, have been rising inexorably.  

Getting your twice-a-week fish intake isn't easy but stores like M&S offer 3-fer-offers at under £10 and fresh fish market stalls can be budget-friendly. 

The big thing in restaurants as we struggle with the cost of living crisis is serving fish heads and other bits and pieces thawe might not ordinarily consider for supper (which, by the way, the Asians have been doing for centuries!).  67 does not want to be confronted with a fish head for supper but using it for stock...it would certainly enhance your intake of good vitamins and minerals.  

Notwithstanding the cost, the benefits of eating fish - especially if you are older - make it worth your while to spend a little more on fish, less frequently. 

Fish is:
  • heart-friendly
  • an improver of  brain development
  • linked to lower cholesterol in some studies 
  • either low in fat (white fish) or a good source of essential fatty acids (oily fish)
  • full of vitamins and minerals
  • environmentally, 'a good thing' because fish (i) have less sophisticated nervous systems and (ii) swim freely (if not factory farmed) 
But in our increasingly complicated inter-dependent world, fish also:
  • can contain toxic materials like mercury and plastic
  • are diminishing due to over-fishing
That's why Governments recommend restricting intake to two portions a week.  Child-bearing women and young children are recommended to eat fish low in mercury: tinned tuna, salmon, pollock and catfish (coley).  Portion size per serving is 6 oz/170 gm; less for children.
  
In the UK, the fishing industry recommends buying fish in season, when it's abundant and cheaper.  For a guide to which fish is in season and when, go to: http://www.wingofstmawes.co.uk/wholesale/seasonal_fish

                                     ***

Given a choice - and budget - at least one of 67's weekly fish dishes is fresh: salmon, mackerel in season, bream or sea bass. Cod and chips is a very occasional treat, though a portion is nearly enough for two!  

Supermarkets are savvy when it comes to fish. Waitrose - which has twice won the MSC (Marine Stewardship Council) for sustainable fish - frequently offers fresh fish at a good discount on some Fridays.

Otherwise, frozen fish - slightly less expensive than fresh - is just as nutritious as fresh.  Waitrose offers the frugal ('ish) frozen coley (currently 6 portions £6) and pollock (both white fish)  as well as salmon, haddock and cod. Iceland does a selection of frozen squid rings, mussels and King prawns  -- perfect in soups and in noodle soup bowls; prices according to packet size.  It also does more than acceptable frozen salmon fillets, farmed and wild. 

Smoked mackerel is still a relatively budget-conscious choice in some supermarkets and who can resist smoked salmon and cream cheese bagels?  There's usually a tin (or 2 or 3 of tuna in the cupboard from M&S but also Sainsbury's.    

Some of 67goingon50's recipes using fish :

FISH

Fresh Fish
Steamed Salmon, Bak Choy & Potatoes one-dish meal
Ginger & Soy Fishten-minute wonder
Luxury Fish Pie with White Wine Sauce:  indulgence, alternative/supplement to  Christmas Meal
Mackerel in paper parcels, healthy in the extreme!
Oriental Salmon: delighttuly healthy, simple prepm can replace fresh with frozen fish
Salmon Nicoise Salad
Sea Bass, Chinese Style, an Indulgence:  delicately gutsy flavours   
Sweet Chilli & Ginger Salmon, Healthy, budget-friendly

Frozen Fish
Unfried Fish & Chipscrunchiness without fat
Fish Burgers, a change of theme for burgers
Tinned 
Tuna Fried Riceparticularly frugal
Fabulously Frugal Fishcakes, kids can make these 
Creamy Tuna Casserole with Crunchy Toppinggreat holiday recipe
Tuna Salad Italian Style, healthy, delicious, satisfying 
Sardine Cheese Toasties: Favourite high school midnight snack: unusual  but grows on you

Deli Fish
Calamari & Mixed Veg: low-cal salad;as gorgeous to eat as it is to look at




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