We use cookies to improve your online experiences. To learn more and choose your cookies options, please refer to our cookie policy.
Last week, the most popular dish was fish fillets.
We are delighted that our students love fish for many reasons. Fish has a significant nutritional impact, so it is good to have it in our diets 1-2 times a week. It is important to choose fish from clean water and of a high quality.
Fish meat has a high-water content (up to 80%) and is easily digestible. Its energy content is closely related to its fat content. Fish with oily flesh (e.g. salmon, herring) provide more energy, white flesh (e.g. cod, plaice) less. In addition, fish also have high-quality protein, which is necessary for muscle building and the proper functioning of the immune system, among other things.
The valuable fat content of fish has beneficial physiological effects. In particular, deep-sea fish with oily flesh (e.g. salmon, herring, mackerel, sardines, tuna), trout and Busa are rich in omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found only in fish oil. The human body can only produce them to a limited extent, mainly from diet. Omega-3 fatty acids are essential for cell membrane formation and healthy eye and brain development. They can also help reduce the risk of cardiovascular disease and reduce inflammation in the body. Of the minerals, phosphorus plays a role in the structure of bones and teeth, and the calcium content of fish eaten with bones (e.g. canned oily fish, fried fish) is particularly noteworthy. Both fish fillets and canned fish also have high levels of fluoride, which also helps prevent tooth decay and osteoporosis.
The high iodine content in marine fish helps the thyroid gland to function correctly. Its selenium content helps support cardiovascular and cell membrane health. Fish is a good source of vitamin A, which protects the skin and mucous membranes, and vitamin D, which is essential for bone formation and immune function, but is also rich in vitamins B1, B2 and B12, which are necessary for blood formation and play a role in various metabolic processes. The vitamin and mineral content of fish can vary greatly depending on the species and habitat.
Let’s see our recipe:
Crispy Fish Fillet
Serving: 4
Ingredients:
4 thin white fish fillets, around 120-150g
70g flour (plain/all purpose, whole meal)
2 tsp sweet paprika
3-4 tbsp canola oil
Salt and pepper
Preparation:
Use scrunched up paper towels to pat the fish dry on both sides. This is especially important if you are using frozen fish.
Season the fish well on both sides with salt and pepper.
Mix the flour and paprika on a plate, coat fish on both sides with flour, pressing down firmly so it adheres, but shake well to remove excess.
Heat a heavy based skillet (normal or non-stick) over medium high heat until you see wisps of smoke. Add oil and swirl to coat the pan - it will heat within seconds.
Add fish. Shake the pan lightly to move the fish. Cook for 2 minutes until golden and crisp, pressing down gently, then flip. Cook the other side for 2 minutes until crisp then remove.
Thank you to all the BISB families who donated outgrown uniform and participated in our Earth Day Sale series to make your children’s uniform more sustainable.
The British International School Budapest
1037 Budapest
Kiscelli köz 17
Hungary