Tag: fish

Healthy Heart Tip: Protein and heart health

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart UK

Healthy Heart Tip: Protein and heart health

Many people know the benefits of protein for muscle growth and repair, but do you know the other benefits for your health? Protein is one of the main forms of nutrients you need for your body to function.

In the UK, on average, there is an over consumption of the recommended amount of protein but often from few sources. 

It is essential that your body is getting protein from a range of different foods to ensure you meet all your body’s requirements. Did you know that approximately 16% of the UK population follow a meat-free diet? These people may need to focus more attention on meeting their protein requirements than those who regularly eat meat. 

In this healthy tip we discuss the importance of protein, different sources and how to get protein into your diet: 

Importance of protein 

Protein is required for general health, growth and maintenance of the body’s tissues. It helps your bones, muscles, tendons, ligaments and skin to stay healthy and have structure, strength and elasticity. Protein helps your muscles to repair and rebuild after exercising and helps to increase your muscular strength.

It also supports the immune system by helping to form antibodies that fight against disease-causing bacteria and viruses.  

Protein has a satiating effect on the body and helps you to feel fuller for longer. It provides energy to your body, but only as a last resort if all your carbohydrate and fat stores have been used up. It should make up 10% to 35% of your total daily energy intake.  

Sources of protein 

Animal proteins are often more known and more commonly consumed than other protein sources.

These include meat and poultry, fish and seafood, eggs, and dairy products.

However, more people are beginning to follow a diet rich in plant proteins and consuming more nuts and seeds, beans, chickpeas, lentils and tofu.  

Getting protein into your diet 

You should try and include a portion of protein in every meal of the day, as well as in the snacks you eat. This will help to keep you feeling fuller for longer and reduce those cravings for foods with low nutritional value. 

For better heart health you should aim to eat a diet that is rich in plant foods. This simply means you need to consume lots of plant-based foods and proteins, and lower amounts of proteins from animal sources. This will not only benefit your heart health but also the sustainability of the planet.  

If you are consuming animal proteins, then red meats and processed meats are often high in fat and it is more beneficial for your health to consume leaner protein sources such as plant proteins, poultry and fish where possible. 

Five spots to enjoy delicious seafood in Scotland’s capital

If you are lucky enough to live in Scotland’s capital city, then you are completely spoiled for choice when it comes to eating out. From Michelin starred fine dining and contemporary cuisine through to good old fashioned pub grub, there are many delicious restaurants just waiting to be discovered.

As Scotland’s tourism capital, Edinburgh is a bustling metropolis of different cultures and that’s reflected in its restaurants with every style of food imaginable found on the city’s menus, including a huge array of tempting fish dishes.  

As part of its mission to inspire the nation to eat more seafood, Love Seafood has rounded up some of the best Edinburgh restaurants where locals can tuck into tempting white fish which will have you coming back for more:

White Horse Oyster and Seafood Bar

https://www.whitehorseoysterbar.co.uk/

Spend the day like a tourist and soak up the history and heritage of Edinburgh’s Royal Mile and then enjoy a delicious seafood meal at the White Horse Oyster and Seafood Bar which happens to be located in the oldest inn on the Royal Mile.

The restaurant’s small plates are cooked to perfection including the monkfish satay served with sides of seaweed slaw and straw fries which makes for the ultimate combo.

The Fishmarket Newhaven

https://www.thefishmarketnewhaven.co.uk/

If fish and chips are your thing then you have to try the Fishmarket in Newhaven. With roots dating back to the 18th century, The Fishmarket offers up some of the finest fish and chips on the east coast.

No ordinary chippy, the family run business serves fish and chips with flare and is renowned for a gourmet cooked-to-order experience, using only the freshest local catch. Crispy haddock served in the takeaway’s signature batter has kept this eatery a firm favourite with locals and tourists alike.  If eating on the go isn’t your thing, give their adjoining restaurant a try.

Teuchters Landing

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In the popular shore area of Leith, Teuchters Landing is renowned for its great food, whisky hoopla and large outdoor terrace. Serving comfort food at its finest, this relaxed pub is known for its welcoming atmosphere and range of excellent seafood dishes.

Alongside standard plates are a range of dishes served in mugs, including two very Scottish options made using delicious smoked haddock – Cullen Skink (creamy smoked haddock soup) and Kedgeree (curried smoked haddock risotto). Can’t decide which to try? Why not have a small mug of each.

The Mussel Inn

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Sandwiched between Edinburgh’s two most prominent streets, Princes Street and George Street, The Mussel Inn is a true hidden gem.

An award-winning establishment, this restaurant is the perfect place to experiment with new seafood dishes. Alongside their epic selection of mussels, we’d also recommend the whitebait served with roasted red pepper and garlic dip and seabass served with a chorizo and butter bean cassoulet.

Booking in advance is recommended as this restaurant is only open Thursday – Sunday and we don’t want you to be disappointed. 

Ondine

https://www.ondinerestaurant.co.uk/

If far-away flavours are your thing then look no further than Ondine in Edinburgh’s old town. Famed for its strong sea to plate ethos, Ondine is one of the city’s most famous seafood restaurants.

Try the classic fish soup enhanced with North African flavours of pungent saffron and oranges and a Harissa based Rouille or the spiced monkfish with Bhata aubergine which will take your taste sensations to a whole new level.

So if you’re inspired by some of these delicious sounding dishes then why not treat yourself to a fish feast at one of these fabulous restaurants on your doorstep.

Morrisons buys seafood business – and get their own fishing boat

Morrisons has acquired Falfish, a family-owned wholesaler of sustainably sourced seafood based in Cornwall. Falfish has been a trusted supplier of high quality fresh fish and shellfish to Morrisons for over 16 years and approximately 50 per cent of Falfish’s c. £40 million turnover is with Morrisons. 

For customers, the acquisition will mean further improvements to the range, quality and availability of fresh fish and shellfish at our Market Street counters and represents another significant investment in fresh food and foodmaking when others are retreating from counters.

Following the deal over 80 per cent of Morrisons fish and shellfish – both in our 497 stores and in our online business –  will come from Morrisons wholly owned seafood operations.  

Falfish operates from two sites in Redruth and Falmouth docks on the south Cornish coast and is owned by the founder Ian Greet and his son Mark who is the Managing Director. Mark Greet and all c. 140 Falfish colleagues will join Morrisons.

The business has long-term relationships with the owners and skippers of over 70 partner boats in the South West who land their total catch direct to Falfish. Falfish’s buyers also buy direct from the three key South West fish markets in Newlyn, Plymouth and Brixham.  

Falfish also owns a 30ft trawler, the Jacqui A,which means that Morrisons will, we believe, become the first British supermarket ever to own a fishing boat.

Andrew Thornber, Morrisons Manufacturing Director said: “Falfish is a great fit with Morrisons; not only is it a great British company supplying high quality fish and shellfish, but they also share our passion for sustainability and for local sourcing.

“Bringing Falfish into Morrisons further strengthens our position as Britain’s biggest foodmaker. Our manufacturing operations employ c. 9,000 people at 19 sites throughout Britain, providing around 25 per cent of everything that Morrisons sells.  The acquisition of Falfish means that over 80 per cent of our fish and shellfish will now come from our own operations.”

Mark Greet, Falfish’s Managing Director, said: “Falfish has been a supplier to Morrisons since 2004 and over the years this has become a very strong partnership.

“For my father Ian and our family, as part of the Cornish community, this acquisition ensures the continuing ethos of Falfish in upholding our relationships and values, and strengthens this for our colleagues, for the South West fishing fleet, and for all of our customers and stakeholders.

“The acquisition is great news for Falfish’s Cornish operations and the wider community, bringing investment and access to many new opportunities.”

Falfish shares Morrisons commitment to sustainable fishing, currently funding and supporting the five year Fishery Improvement Programmes in the South West on Monkfish, Scallops, Crab and Lobster.

It has been a founding member of a multitude of programmes over the previous 15 years that have been at the forefront of delivering sustainable fishing practices and healthy stocks for future generations. The business has also worked on fishing gear trials aimed at reducing discards, alternative market projects for under utilised British species and fishing gear recycling.

Falfish processes a range of 56 wild and farmed frozen and fresh seafood from British waters and the South West coastline.

Its fish range includes turbot, sea bass, monkfish, Dover sole and hake and its shellfish range includes lobster, king scallops, crab, cuttlefish and whelks. Falfish’s customers include Morrisons, the UK restaurant trade and significant exports to Europe and the Far East. 

Fish is the Dish!

  • More than two in three Scottish adults don’t know that fish species such as hake (68%), coley (74%), or monkfish (72%) are caught in UK waters
  • Even though three in five (61%) Scots say they would be more likely to buy seafood if it was caught locally
  • Almost half (46%) of Scottish adults do however know that many fish and shellfish species are seasonal
  • Find your local retailers and fishmongers in new nationwide list directory of seafood stockists and suppliers – including retailers providing online deliveryMost Scottish adults (61%) would buy more seafood if they knew it was caught in UK waters. But many remain largely unaware that a lot of the fish found in their favourite dishes can be sourced locally – even though Scots are more likely to check where their seafood is caught than residents of any other part of the UK, with over half (51%) taking the time to look.

This comes as fishermen across the UK have been hit hard by falling demand for fish from restaurants and exporters as a result of the global coronavirus pandemic and are now looking to sell more of this great product at home rather than overseas.

A study of 4,000 adults was carried out for the ‘Sea for Yourself’ campaign, an initiative supported by the Department for Environment, Food and Rural Affairs (Defra) and Seafish, the public body that supports the UK seafood industry.

It found that more two thirds (68%) of adults in Scotland don’t know that hake is found in UK waters, and are unaware that coley (74%) and monkfish (72%) are caught and farmed in UK waters.

And despite being a fish-loving country – 82% of Scots eat seafood at home as part of their diet – nearly two thirds (66%) say they don’t know how to prepare shellfish or find it difficult. Yet if they had the right skills to prepare and cook these species, 38% say they would for a special occasion.

The campaign is encouraging Scots to get more seafood-savvy by creating a nationwide list of seafood suppliers, making it easy to find a local retailer, local fishmonger or even fishers who deliver locally.

John Watson, Scotland’s first Master Fishmonger who runs C Fayre in Largs has expanded their mail order deliveries and whilst he has had to close the shop for direct customers, he has also developed a home delivery service which is proving extremely popular in and around the Largs area.

Similarly Downie’s of Whitehills a long established, family-run Scottish seafood processor nestled on the coast in Aberdeenshire; has seen the volume of their mail order delivery service for fish and seafood more than double in sales to customers in Scotland and across the UK.

Jess Sparks, Seafish Regional Manager in Scotland, commented: “We have seen several independent fishmongers across Scotland, such as C Fayre and Downie’s, adapt their businesses so that they can continue to provide their customers with not just an excellent service, but great in-season seafood as well.”

In addition, the campaign’s ‘Fish Is The Dish’ website also shares recipe inspiration and tips about how to prepare fish. And with only half of adults in Scotland (46%) knowing that, just like fruit and vegetables, fish are seasonal, the site also has lots of information about the wide variety of regional seafood that’s available throughout the year.

UK Government Minister for Scotland Douglas Ross said: “I pay tribute to all those involved in Scottish fishing across the country who are working so hard to feed the UK in these challenging times. 

“People can help them by trying some of the great variety of seasonal fish that is caught in UK waters every day.  Buying seasonally, whether directly from fishermen, a supermarket or your local fishmongers, allows you to play your part in supporting our great fishing industry which is a vital part of Scotland’s rural economy.”

 Mike Warner, Seafood Specialist and Seafish ambassador, said: “Buying seasonally-sourced fish and shellfish is a great way to get the best out of seafood. Right now, some of my favourite, seasonally-available species would be mussels, brown crab, hake and mackerel.

“These species are being caught (or harvested) in UK waters right now and are available for purchase either online or at independent fishmongers and stockists.”

To access the list of seafood suppliers across the UK, including those who are offering online deliveries, visit:  https://www.fishisthedish.co.uk/learn/how-to/where-to-buy

For more information about the health benefits of fish or to discover new recipes to try at home, visit: https://www.fishisthedish.co.uk/

Auld Reekie is hooked!

  • New ‘Sea for Yourself’ campaign unveils Brits’ cooking habits at home, raising awareness of seafood caught in UK waters including sole, crab, monkfish, mussels, and herring
  • Study reveals more than half (55%) of Edinburgh residents surveyed are planning to eat more healthily this spring – with seafood high on the menu
  • More than a third of Edinburgh locals (34%) would incorporate even more fish into their diet if they felt more confident cooking it, with 64% people calling out seafood’s health benefits as the main reason for wanting to

 

New research has revealed that four times as many Edinburgh residents (23%) think seafood such as hake, mackerel, and trout is better to eat than avocados to get fit and healthy.

Edinburghers are picking fish, fruit, and wholegrain carbs as the top health foods to help them prepare for exercise and training, over wellness favourites like protein shakes (5%) and avocados (5%).

The study of 4,000 adults for the ‘Sea for Yourself’ campaign, an initiative supported by the Department for Environment, Food and Rural Affairs (Defra) and Non-Departmental Public Body Seafish,  highlights the foods we are cooking at home, and their attitudes towards exercising and healthy eating. The findings come as British Olympian, Denise Lewis OBE, backs seafood caught in UK waters as an important part of a well-balanced diet.

Packed full of protein, omega-3 fats and essential vitamins and minerals such as phosphorus, selenium, iodine and certain B vitamins, as well as zinc in shellfish, and vitamin D in oily fish, the health benefits of eating seafood are widely acknowledged, and more than half of the UK (52%) are already cooking salmon and tuna dishes at least once a week.

However, 34% of locals admit they would integrate more fish into their diets if they felt more confident cooking it, with 64% people calling out seafood’s health benefits as the main reason for wanting to.

Delicious, easy-to-cook species such as monkfish, mussels, and lemon sole are sometimes overlooked for our nation’s favourites but provide a great alternative to mix up a healthy diet and help Brits out of a recipe rut.

Denise Lewis OBE, British gold-medal Olympian, said: “As a former Olympian, I’ve always been committed to maintaining a healthy diet so I can live life to the full and stay fit enough to race around with my kids.

“Twenty years on from winning gold at the Sydney 2000, seafood continues to be my favourite source of protein and healthy fats, and I love the variety it allows me. Whether I’m concentrating on my training regime or whipping up a tasty meal like grilled brown trout with spinach for my family, testing out a simple yet delicious new seafood recipe is my go-to cooking choice.” 

Juliette Kellow, Consultant Nutritionist at Seafish, added: “Most of us are familiar with nutrition advice that encourages us to eat a wide variety of fruit and vegetables for optimal health, and it’s the same when it comes to seafood. 

“Many varieties of fish provide a range of B vitamins, including vitamins B3, B6 and B12, all of which help fight fatigue for those of us always on the go.

“Incorporating new fish like herring, coley or hake, and shellfish like crab and mussels into your diet is smart as they provide a great source of protein and allow you to make the most of all the health benefits seafood offers.

“Whether you’re going through a busy period or have an active lifestyle, you don’t have to be an Olympian to enjoy the wealth of health benefits seafood has to offer.”

Edinburgh’s top 5 food sources for training and exercise
1 Fruit 30%
2 Wholegrain carbs such as brown bread, rice and pasta 30%
3 Fish and shellfish 23%
4 Cruciferous vegetables such as kale, broccoli, and cabbage 32%
5 Eggs 15%

For more information about the health benefits of fish or to discover new recipes to try at home, visit fishisthedish.co.uk.