livefeed-llc.com

“Omega-3 fatty acids levels in the blood have a greater impact on risk for heart disease than cholesterol, total fat, or fiber,” says William S. Harris, PhD, director of the University of South Dakota Nutrition and Metabolic Disease Research Institute. “The higher the omega-3 levels, the lower the risk of heart disease and death and vice versa.”

Preventing cardiovascular disease, however, isn’t the only omega-3 benefit. There is ample evidence that these fats are essential for optimal brain development during pregnancy and in infancy.12 “Data show that women who eat seafood when they are pregnant and lactating have children with better cognitive function than children whose mothers did not eat seafood,” says Penny M. Kris-Etherton, PhD, RD, of Penn State University. These children also score higher on IQ tests.

How Much Is Enough?
Both the American Heart Association (AHA) and the American Diabetes Association recommend that Americans eat at least two servings of fatty fish per week, totaling about 8 ounces of seafood and providing about 500 milligrams per day of EPA/DHA.13 .

The reality is that fish (tilapia included), if properly prepared, is a highly nutritious food that is low in saturated fat, high in high-quality protein, and rich in nutrients touted for their health benefits.  The fattiest fish tend to be cold-water varieties such as salmon, rainbow trout, mackerel, sardines, and anchovies, while the leanest fish tend to be catfish, tilapia, cod, pollock, shrimp, crabs, and clams. Read whole article here

 Fried or baked Mackarel with Sour Cream Sauce

4 portions

800 gr or 28 oz. potatoes
4 mackerel fillets
1 tsp salt
1 egg
1/2 dl or 1.6 oz. fine bread crumbs
2 tbs dill
2 tbs parsley
2 tbs chives
3 dl or 10.1 oz. sourcream
2/5 tsp salt
1/5 tsp white pepper
2 tbs margarine (with fatty acids)

Do this:

1. Peel potatoes and boil them.
2. Put salt on mackarels, turn them in a beaten egg and then in breadcrumbs.
3. Chop fresh herbs and mix with the sourcream. Salt and pepper in.
4. Fry mackerels i heated pan with smelted margarine, 3-4 minutes each side, or if you prefer bake it in the oven. 

Serve the mackerel with boiled potatoes and sourcream sauce and salad.