 Ask anyone to suggest a healthy low-fat hawker centre dish and chances are, you will hear ‘fish soup’. Fish is a favourite with those watching their intake of oil and saturated fats, but did you know that you should also eat some ‘oily fish’ in your diet? Check out these FAQs to help you get to the bottom some ‘fishy business’!
1. What are the health benefits of fish?
Fish are a good source of protein and essential vitamins such as niacin, and minerals, such as selenium and iodine. Difference types of fish have different types of nutrients. Fish contains long-chain omega-3 fatty acids, which can help prevent heart disease. Some researchers also suggest that people who eat more fish are less like to get depressed.
2. Is it true that eating fish can make us smart?
There has been some evidence that eating fish can help to improve mental health. Our brain cell membranes and the tissues that enclose the nerves are largely made of fats, along with water. Fish contains the long-chain omega-3 fatty acids, known as eicosapentenoic acid (EPA) and docosahexenoic acid (DHA), which our brains need.
3. What is the difference between ‘white fish’ and ‘oily fish’? Isn’t tuna an ‘oily fish’?
In oily fish, the oil is distributed throughout their flesh. This adds to the ‘oily’ taste and makes them more nutritious than white fish, but this also makes them higher in calories. Oily fish is rich in omega-3 fatty acids and a good source vitamins A and D. Some types of oily fish are anchovies, sardines, salmon, trout, eel, mackerel and swordfish. White fish are saltwater fish with their oil concentrated mainly in the liver, such as cod, tilapia, snapper, catfish, seabass, mullet fish, sea bream and canned tuna. White fish has lower levels of omega-3 fatty acids but are very low in fat, making them a good choice for weightwatchers. Fresh tuna is an oily fish and is high in omega 3 fatty acids. But when tuna is canned, their natural levels of fatty acids are reduced to levels similar to ‘white fish’.
4. Most people say fish is healthier than red meat, but is it true that we also should not take too much fish?
In a sense, fish is healthier than red meat because the fats in fish are healthier than the saturated fat in meat and full-fat dairy products, which is not what the brain cells need. Oily fish is usually recommended due to their high levels of good omega 3 fatty acids. However, Oily fish can contain low levels of pollutants that can build up in the body over a long period of time. The pollutants found in oily fish include dioxins and PCBs (polychlorinated biphenyls). Generally, it is fine to eat two servings of oily fish a week to get the necessary fatty acids you need. However, pregnant women should avoid eating Avoid large fish such as shark, swordfish and tilefish – these contain higher levels of mercury, polychlorinated biphenyls (PCBs) and dioxins, which may harm a growing baby’s nervous system (Health Promotion Board, Singapore).
5.My kids will only eat fish if it is in the form of fish and chips, nuggets or fishballs. How can I make these healthier? How do I introduce them to other fish dishes?
You can make a fish and chips meal more balanced by having some greens or a fruit salad with the dish, or replace some of the chips with a bread bun or roll. In addition, try to cut down on the portion of chips and ask for unsalted chips where possible. If you have a choice, go for fish coated with breadcrumbs rather than with batter. Batter absorbs a lot more oil and makes the dish higher in fat. It is also healthier to make them yourself – coat slices of a white fish (like dory) in egg, then roll in breadcrumbs that have been seasoned with a little salt and pepper. Place on a tray that has been sprayed with a little oil and bake till crispy on each side. For another tasty baked alternative, try making tuna croquettes with some canned tuna, mashed potatoes, a teaspoon of curry powder, peas and seasoning. Dip these in egg and roll in crushed cornflakes or breadcrumbs before baking – for a versatile appetizer, burger filling or picnic dish.
6. My family loves ikan bilis and any kind of fish with edible bones, such as canned sardines and salmon. Are these healthier than other fish?
Such fish can help to make our bones stronger by providing us with additional calcium or phosphorus. However, do note that if you usually fry your ikan bilis or eat sardines in oil, this makes them much higher in fat. You can opt for ikan bilis in soup, and be sure to drain your canned sardines of as much oil as possible.
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with 'Herbal Pharm - Contest 4' in the subject header, and include your name, IC No, contact number and address. Closing date for this promotion is 21 May 2010; next contest will begin after 22 May 2010. All winners will be contacted by email.
 This week (12-21 May), 3 lucky persons will stand to win a pack of High Q+ Mix Multivitamin Chewables worth $35! To enter, answer these two simple questions:
1. Name two types of oily fish.
2. Oily fish contains higher levels of omega-3 fatty acids compared to white fish. True or false?
Email your answers to
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with 'Herbal Pharm - Contest 4' in the subject header, and include your name, IC No, contact number and address. Closing date for this promotion is 26 May 2010; next contest will begin 27 May 2010. All winners will be contacted by email.
Take part in Herbal Pharm - Contest 5 See results of Herbal Pharm - Contest 3
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