Fish tales!

Frozen or fresh, farm fish or coming straight from a river or the salty seas, fish is one of those ingredients we all have a place for in our kitchens. So whether you cook, bake or eat it raw, fish comes stocked with vitamins and essential minerals. So as long as you cook it just enough to allow the natural vitamins and goodness to seep into your system, we bring to you some of the many benefits fish have. 

HEALTH BENEFITS:
A heart stronger than a strong stomach! One of the most well known effects of eating fish is the richness of omega-3 fatty acids which aid in fighting against heart problems. So a strong heart means lots of fatty acids like Omega 3, which are naturally present in fish like salmon, but we can consider hilsa to contain this goodness. 

The best way to eat hilsa is obviously the age old custom of baking it or steaming it in banana leaves in a 'paturi' style. Omega 3 also helps prevent blood clots and inflammation, thus keeping our blood vessels clean. 

As most elderly folks switch to dietary medicines, with women especially going for more omega- 3 supplements, our body joints will thank us for having more fish as an overall improvement in their functions becomes noticeable. 

HERE'S LOOKING AT YOU KID
Oil rich fish helps keep eyes healthy as both fish and shellfish contain a form of vitamin A called retinol, that boosts night vision while reducing the risk of degeneration of the eyes, known as age-related macular degeneration (AMD). Then come the essential nutrients.

Seafood as a whole provides a very hefty dose of essential nutrients including iodine, selenium, zinc and potassium. So from keeping that thyroid gland happy, to making enzymes through selenium to protect us from cancer, fish also provides vitamins like A and D, where the former works for eyes and the latter helps absorb calcium for the bones. 

BREATHE IN DEEPLY AND RELAX
A number of studies have indicated that fish and shellfish may help to protect our lungs while some have shown how they relieve symptoms of asthma in children. So keep your lungs stronger while you say goodbye to bouts of depression. Once again omega-3 wins the day by being largely responsible for helping us avoid depressive states like Seasonal Affective Disorder (SAD) and post-natal depression.

GET THAT SMOOTH SKIN
More on omega-3 and other than protection from the harmful effects of UV rays, it also helps against conditions like Eczema and Psoriasis, while fish provides the right amount of protein to help collagen which keeps our skin looking young!

AS LONG AS YOU CAN STOMACH THIS ONE
This could well be the saga of omega-3 but fish is equally glad to carry this important fatty acid component that provides us with such a range of benefits! Bowel related problems are also fixed including serious diseases like Crohn's disease and ulcerative colitis. 

HOW DARE YOU CALL ME FAT
The human brain is almost 60 percent fat, with much of this being omega-3 fat. This is possibly the reason research has indicated that people who eat plenty of seafood are less likely to suffer dementia and memory problems in later life. DHA, an omega-3 fat found in seafood, has also been linked to improvements in children's concentration, reading skills, behaviour, and Attention Deficit Hyperactivity Disorder (ADHD).

FOR PREGNANT WOMEN
It is however advisable for pregnant women to avoid eating fish that are higher 

up in the food chain as they are likely to carry more mercury in their system. It is therefore best to stick to smaller fish, and sushi is an absolute no-go! 

Rohu fish 
Although sea fish has a greater content of protein, river fishes are not far behind. Living inland where river fish like rohu and katla are more common, it is always a good idea to bank upon the fish protein as much as possible. Be it a child or an adult, this protein is needed for growth and good health of tissues. 

Rohu raita -
Ingredients:
4 pieces rohu fish 
1 tbsp lemon juice 
200g hung curd (take some good pure yoghurt, homemade or other and in a porous cloth, hang it overnight. Preferably use the racks in your fridge to hang it from).
Salt and brown sugar or some jaggery to taste 
1 cup chopped coriander, chopped green chillies and about ¼ cup and some lemon leaf or lemon zest 
3 tbsp mustard oil 

Method: 
Marinate the washed and clean fish with salt and the lemon juice for 20 minutes. Take hung card in a bowl and add chopped coriander, sugar, green chilli, lemon leaf, mustard oil and give it a mix. Dab the fish pieces in this mixture. Place it in a non- stick pan and cover it for 8-10 minutes on a medium heat, until the oil separates and the fish is tender and cooked when jabbed with a fork. 

Serving:
Sprinkle some dry fried onions and some coriander on top before serving this raita cold. 

Health spotlight:
Rohu fish is considered to be a rich source of vitamin C, which is essential for gum diseases like scurvy and helps keep away those sniffles and flus. Along with this essential vitamin, rohu fish also contains omega-3 and healthy fats, then essential minerals like iron, zinc, iodine, potassium, calcium and selenium are just a few names. So keep that thyroid healthy, your blood haemoglobin levels regular and harden those bones with some rohu fish!

HILSA
There is a Telugu proverb which has the following meaning: A woman is prepared to sell her mangalsutra to buy Pulasa fish. 

This fish's unique migration from brackish to sweet water, while the fish's body eliminates excessive mud and salts, building up higher levels of polyunsaturates, is thought to be the reason behind its exquisite taste. This fish is available in the southern part of India during the floods of August and September but for us, the ilish is eternally our national fish and we can never cease praising its amazingly supreme taste. 

Pulasa Chepa: Ilish with Okra, a South Indian rendition
Ingredients:
1 kg hilsa fish pieces, 
3 onions big size
5-6 green chillies, chopped  
200g okra or bhendi 
1 fist full curry leaves
1 cup coriander leaves
2 garlic cloves, 
2 tbs coriander seeds 
½ tbs cumin (zeera) seeds
150g tamarind paste
200g mustard oil  
Salt and fresh chilli paste to taste
½ tsp turmeric powder 

Method:
Make a paste of the onions, coriander seeds, garlic and jeera. Soak tamarind in water and mix into fine paste. Fry onions in the mustard oil till they are still translucent but on the verge of brown. Add the chopped chilli pieces and the onion paste and fry for about 5 minutes then add the fish pieces along with rest of the ingredients (except curry leaves and coriander). Close the lid for 5 minutes and now add the tamarind juice to the pieces and let it cook for 5 minutes. At this point add the okra, curry leaves and coriander leaves and cook for another 10 minutes. Wait for the oil to separate then consider your dish ready. 

Serving:
This dish tastes better as the flavours seep into it so either make it few hours prior to serving or overnight. 

Did you know: The Malaysian town Tapah is named after a fish which is also widely consumed in Bengal, Assam and many other countries. The humble Boal Maach or Wallago Attu steals quite a bit of the spotlight when it comes to being recognised.

Photo: LS Archive/Sazzad Ibne Sayed