Is frozen fish just as healthy as fresh fish?

Does frozen fish nutrition bother you?

When it comes to your family’s nutrition, you always want to know the best possible ingredients to buy. But could frozen fish nutrition be just as good as fresh fish?

Fish has always been one of the healthiest foods to add to our family’s diet. Not only is fish low in saturated fats and high in protein, it is also rich in omega-3 fatty acids.

Omega-3 is essential to body and brain function and development. That is why pregnant and nursing mums are advised to add food rich in omega-3 to their diet, particularly salmon, sardines, trout, and the like.

However, there are important precautions to remember:

• The recommended fish consumption is 12 ounces or 340 grams weekly.
• Some fish have a high mercury content, which can result in brain developmental disorders.
• Expecting mums should not have raw, uncooked fish, like sushi.

With that in mind, strive to make fish a part of your family's diet.

Consuming fish regularly lowers your risk of developing heart attack and strokes.

Past studies have found that eating fish regularly has a good effect on mental health. It can help shield your brain from age-related diseases, like Alzheimer’s, and lessen the risk of depression.

Fish is also packed with vitamin D and B2 (riboflavin).

Frozen fish nutrition: Important benefits for kids

So is fresh fish nutrition better than frozen fish nutrition?

When it comes to taste, the answer may be a resounding yes. But the answer is no, when it comes to nutrition.

Freezing does nothing to dull or diminish fish’s nutritional value.

In the same way that fish nutrition is retained, freezing keeps bacteria from developing. 

Other benefits of eating fish remain intact with frozen fish. Previous studies have found that fish helps prevent asthma in children, Type 1 diabetes, vision problems in old age, and sleep disorders.

So next time you're planning meals for the family, remember that even frozen fish nutrition can be beneficial. Plus, consuming frozen fish is good for the environment, as it is less wasteful.

Canned salmon and sardines are safe bets, but caution must be taken when it comes to canned or fresh tuna because of its suspected high mercury levels.

Preparing frozen fish: Safety tips for your family

When buying frozen fish, make sure to avoid torn-up or damaged packages. A good rule of thumb is to choose frozen fish that is in the middle or bottom of your supermarket’s freezer.

Thawing in a bowl of cold water or using a microwave is fine. But refrain from refreezing thawed fish.

Of course, both frozen and fresh fish can spoil. Check the packaging and make sure there are no tears. If you smell an ammonia-like scent, then chances are the fish has spoiled.

Fish is not only nutritious, it is delicious and easy to prepare for your family. Turning to frozen fish can be a practical way to give your children healthier meals.

Some delicious recipes kids will enjoy:

Fish and potato pie

Bake a delicious pie with salmon and cod filling topped with creamy mashed potatoes.

You can find the full recipe by Annabel Karmel here.

It takes about an hour to prepare and cook, and can serve about four fish pies. It's perfect for kids aged two to four.

Mini fish burgers

Sliders are a great way to sneak some healthy fish into your kid’s diet. Plus they’re fun and easy to make!

You can find the full yummy recipe by Jamie Oliver here.

Fish tacos

All you need for some delicious fish tacos is Tilapia fillets (or any firm white fish you prefer), flour tortillas, sour cream and red cabbage slaw.

Present the ingredients separately, and let the kids have fun assembling the tacos themselves! Things might get messy, but it will be a blast.

You can find the full recipe by Martha Stewart here.

sources: Healthline, Livestrong, Epicurious

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Republished with permission from: theAsianParent Singapore