Happy Fish Day

Good Friday is traditionally a fast day observed by Christians to commemorate the death of Jesus. Modern day Christians observe the day by abstaining from red meat. Even if you are not religious, Good Friday can be a great excuse to incorporate fish into your meals. Fish has so many health benefits. It is great for lowering your cholesterol and it is a good source of omega-3 and omega-6 fatty oils along with other minerals and vitamins.
Omega-3 fatty oils help lower the risk from heart disease, reduce stiffness and joint pain and reduce inflammation which is particularly helpful to asthmatics. Since I started taking fish oil tablets I have noticed an improvement in my concentration and my energy levels. While fish oil supplements are an option, why not go one better and have the fish itself. Fish is extremely tasty and there are so many different varieties that you will never get bored.

So which fish are the best for you? Some fish can be high in propoints due to the fat content. One thing to remember is this is healthy fat. Fish is so nutritious that you should not avoid it for the sake of a few extra points.

Tuna - high in protein, folic acid and omega-3 acids. Tuna in brine 1pp per 56g. Tuna steak 5pps per 140g.
Salmon - good for the heart and rich in omega-3 acids. Smoked salmon 2pps per 60g. Salmon fillet 6pps per 130g.
Oysters - rich in protein and omega-3 acids. With shells 1pp per 504g.
Sardines - low mercury levels. 4pps per 100g.
Trout - good for the heart and rich in omega-3 acids. Fillet 4pps per 115g. Rainbow trout 7pps per 230g.
Crab - low calories, good source of omega-3 acids and vitamins A, B and C. 2pps per 100g.
Crayfish - low calories, low in fat, high in protein (contains all nine essential amino acids), high in omega-3 and omega-6. 1pp per 85g.
Shrimp - rich in iodine, low in fat and low calories. 1pp per 60g.
Cod - good source of protein, vitamin B and low in calories. Smoked cod 2pps per 120g. Fillet 2pps per 90g.
Sea Bass - low in calories, high in omega-3 and omega-6 acids. Fillet 3pps per 101g.
Mackrel - good source of omega-3 and omega-6 acids, vitamin D and protein. Fillet 9pps per 150g.
Haddock - is a great started fish as it has a mild fish taste. Good source of protein, vitamin B, low in fat, low in calories. Fillet 2pps per 120g. Smoked Haddock 2pps per 120g. 
Plaice - low calorie, low fat, and high in protein. Fillet 3pps per 130g.
Sole - high in omega-3 acids, low in fat, high in vitamin B. Fillet 3pps per 163g.

*All propoints are for raw portions.

There are so many gorgeous fish recipes out there. If you are looking for ideas, have a look at this website http://www.bbc.co.uk/food/diets/healthy It has lots of healthy, delicious recipes. Remember you can tweak recipes to your liking and substitute ingredients for lower point alternatives.