A FISHY TALE

Are you aware that including fish in your diet can alleviate joint aches and give you a glowing skin!  Read on further to know more.
Being born into a Bengali household fish has been an eminent part of my life. During my school days, my mother’s kitchen was famed as a renewable source of gastronomic delight. And the one thing she loved above all was fish, no matter what its size, texture, or density of flesh and bone. Moreover, it is one of the healthiest foods loaded with essential nutrients like protein, vitamin D, omega-3 fatty acids which benefit your body and brain.

Here are a few recipes that will help you include this nutritious ingredient to your daily life:

Tuna Salad

Add 2 tablespoons of mayonnaise, celery, shallot, lemon juice, pickle relish, a sprinkle of salt, and a few cracks of fresh black pepper to the tuna fish. Mix all the ingredients together, and you are good to go.

Tuna is a great source of selenium (as are many nuts), and this helps to preserve the protein elastin, which keeps the skin tight and smooth.  The antioxidants in tuna also help to prevent damage to skin cells from UV exposure.  Another great fish to enjoy that will help your skin is salmon which is a good source of omega oils.

Fun Fact: The omega-3 fatty acids found in tuna stimulate a hormone called leptin, which balances the body’s food intake with the internal desire to eat more. This can reduce overeating and make sure that your body is only consuming what it actually needs, helping to quickly get your diet and appetite back on track.

Sardine Sandwich

Mash the sardines including the bones, with the tomato sauce. Spread the bread with butter followed by the sardine filling. 

Eat this oily little fish as a part of an anti-inflammatory diet to aid the elimination of puffiness and increase your skin’s firmness.  Eating sardines leads to glowing skin. What makes sardines a skin-saving star? These small fishes have more omega-3s than salmon. They’ve also got more B-12, protein, calcium, and iron. The extra iron can help ward off hair loss. The B-12 can help with itchy eczema, and omega-3s are known to ease everything from adult acne to dandruff.

Fun Fact: Whether fresh, frozen or canned, sardines have similar calorie, protein and fat content. Sardines are harvested at a sustainable rate, with their population staying steady despite regular fishing.

FISH CHUTNEY FROM NORTH EAST

Roast the fermented fish (fermented cod) over the flame for 2-3 minutes on both sides. Now put chillies, roasted fermented fish, garlic pods and the salt into a mortar & pestle and grind it till everything is well blended and aromatic. Garnish with chopped coriander or spring onion and a wonderful chutney is ready.

Lack of vitamin A in the diet can also lead to dry, flaky skin. Packed with vitamins A and D, fermented fish can not only transform skin in a matter of weeks, it also strengthens your teeth for a beautiful, healthy smile.

Fun Fact: The vitamin A and B levels found in traditionally processed cod help heal troubled skin from the inside out, while its high levels of omega-3 fatty acids keep the outer layers of skin strong, creating a barrier against environmental toxins.

BENGALI MACHHER JHAAL

Heat up 2 tbsp mustard oil in a pot till it just reaches smoking point. Put in the fish slices (preferable hilsa) and fry for a minute on each side. Mix in coriander-cumin paste, 2 cups of water, sautéed potatoes, salt and simmer until it is well cooked. Serve hot.

Not only does hilsa contain omega-3 help to protect the skin from the harmful effects of the UV damage, but eating lots of fish can also help with the symptoms of skin conditions such as eczema and psoriasis. Hilsa is a great source of protein, which is an essential ingredient of collagen, a substance which keeps the skin firm and flexible.

Fun Fact: Hilsa is considered to be sacred according to Hindu mythology. It is hailed in Bengali as “macher raja-ilish”, or “the king of fish.”

FISH AND CHIPS IN AN AIR FRYER

Dip the fish fillets (try salmon or perch) in the egg, then in breadcrumbs, pressing firmly to coat. Place the fish in the air fryer and cook for about 15 minutes at 200 degree C or until golden.

People deficient in niacin, also known as vitamin B-3, sometimes experience a disorder known as pellagra. One symptom of pellagra is a thick, dark rash on the parts of your body exposed to sunlight. Eating more niacin-rich salmon can help address this severe deficiency. In addition, niacin might help resist the damaging effects of the sun’s UV rays.

Fun Fact: The vitamin D in salmon keeps your bones and teeth strong and healthy, too. Consumption of salmon twice a week could protect against skin cancer.