Fish

Fish is low in calories, saturated fat and cholesterol, so it’s great for keeping us fit and our bodies lean.  Oily fish, like salmon, tuna, and mackerel, contains high levels of the essential fatty acid Omega 3 – essential for a healthy heart and it is also important for helping to keep skin moist and flexible. Aim to have 2-3 servings of fish each week. Salmon can be expensive so why not try the cheaper varieties of fish - Mackerel, Herrings, Sardines or Sprats. Fish is so easy to cook too.

Salmon are incredibly fish travelling thousands of miles throughout their life cycle and within two to five years returning to ther very location where they were born to spawn and die. The specific characteristics and life cycles varies with each species.Their flesh ranges in colour from pink to red to orange with some varieties richer in Omega 3 fatty acids than others. For example Chinook and Sockeye are fatter fish than pink and therefore contain greater amounts of Omega 3 fatty acids.

Cod is  white, mild flavoured flesh is readily available throughout the year and is a wonderful substitute for meat protein. Cod, Haddock and Pollock all belong to the same family. Cod needs the dark cold Artic waters to grow, reproduce and survive. Besides being an excellent low calorie source of protein (a four ounce serving of cod provides 51% of the daily need for protein and is only 119 calories), cod contains a variety of important nutrients and has also been shown to be useful in a number of different health conditions.

Tuna is found in the warm waters of the Pacific, Atlantic and Indian oceans. It has a wonderfully firm dense and meaty flavour. Tuna are truly a nutrient-dense food.  With an excellent source of high quality protein and rich in minerals, fatty acids and vitamins.

Most people know that fish is good for you but what about other seafood? As it turns out scallops, in addition to their 'nutty' taste, contain a variety of nutrients that can promote your cardiovascular health plus provide protection against colon cancer.

Shrimps and Prawns are another alternative to meat proteins. They are also low in calories and saturated fat.

But today, we have to be careful about the fish we choose.  We have a wonderful variety of fish available, but some of our favourite fish are endangered through over fishing, and others are aggressively factory farmed, reducing the quality and flavour. Whatever fish we choose to eat, we should make sure, like everything else in the Phyto Diet, that it comes from a natural source. At PG’s seaside home in Lyme Regis, the local fishing fleet deliver beautifully fresh local fish every day. This is another essential of the Phyto Diet – your fish must be as fresh as possible.  If you do not have a fresh fishmonger locally, there are many good quality suppliers of fresh fish who you can contact via the Internet and have your fish delivered fresh the following day. Fish has such a delicate taste, PG’s advice is not to seek overcomplicated ways of cooking it. Simply baking, steaming or lightly frying a good piece of fish and garnishing it with herbs, salsas, capers, or a light sauce is all you need for a perfect fish meal. You can also cure or smoke your fish at home to preserve its nutrients, lengthen its storage life and produce fabulous dishes for dinner parties or special occasions.