Alex Ballard, who grew up in Bishop's Stortford and works as a specialist community dietitian for the NHS in West Essex, writes a fortnightly column, Diet Talk, in the Stortford Indie about taking small steps towards a healthier lifestyle...
Fish has always played a large role in British food history, with classics including prawn cocktail, sardines on toast and, the public's favourite, fish and chips. Even the English-born Worcestershire sauce uses anchovies for a punchy component.
Alongside the versatile flavours, contrasting textures and rich colours, fish provides us with nourishing dietary sources of protein, calcium, iodine, selenium and vitamin D.
Fish, and especially oily fish, is also a main supplier of omega-3. In recent years, this family of fats has been placed on a pedestal, with research showing that adequate intakes can reduce the risk of heart disease, improve inflammation, preserve memory and prevent depression.
We are therefore encouraged to consume two portions of fish per week, including one of an oily variety, such as mackerel, kippers, sardines, salmon, trout, sprats, herring, whitebait and pilchards.
Tinned fish can also provide omega-3, but just take a peek at the label first. An adult-size portion is either 140g of fresh fish (roughly the size of the palm of your hand) or one small can.
Shark, swordfish and marlin can contain concentrated sources of mercury and, consequently, should be avoided by women who are pregnant or planning a baby, and by all children under 16. All other adults, including breastfeeding women, should limit these particular species to a maximum of one portion per week.
If fish is off your menu, alternative omega-3 rich foods include nuts and seeds, rapeseed and linseed oil, soya products, green leafy vegetables and omega-3 enriched eggs, breads, yoghurts and spreads.
Despite the wealth of benefits this natural food source offers, making sensible and environmentally-friendly choices is critical for the fate of our oceans. Currently, global fish production is nearing its sustainable limit and exploitation has increased threefold since the 1970s. Here are some simple tips to help prevent stock depletion and clear consumer conscience...
Alex's local treat: Tucker's fish van in Bishop's Stortford
F.E. Tucker & Sons is a third generation business that has been up and sailing since 1956. They own the oldest mobile fish units in East Anglia and have watched the traditional market town streets of Bishop's Stortford evolve over the last 42 years.
Trevor and his sons, Andrew and Daren, are passionate about providing superior-quality seafood directly from the coast which is often weeks fresher than supermarket options.
They are based in Great Yarmouth and pride themselves on 99% of the fish they sell being sourced straight from British waters. Not only this, but they can tell you who caught the lobsters and dressed the crabs!
With the ocean as their office, this father-and-sons collaboration can help guide you towards seasonal and sustainable options every month of the year. Plaice is a good choice to plate up for your fish supper. It is versatile and can be baked with a squeeze of lemon, delicately mixed into a fish stew or stir fried alongside pak choi.
Grab yourself the catch of the day on Thursdays, Fridays or Saturdays outside Host in Stortford (ditch the plastic wrap and take a Tupperware box).
Alex's recipe for flexible fish cakes
With stock shortages, shelf wipe-outs and store cupboard dinners, now is a time for adaptable recipes that use a little to go a long way.
(serves 4)
INGREDIENTS
METHOD
READ ALSO Alex Talks Diet: Traffic light system to help you put the brakes on too much salt + my hidden wholefoods heaven in Stortford + make your own stock from vegetable scraps
READ ALSO Alex Talks Diet: I want my passion for healthy eating to bear fruit with Bishop's Stortford Independent readers
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Fish and tips: My Tucker treat in Stortford, flexible fish cakes and a sustainable catch of the day - Bishop's Stortford Independent
