Spring Tip Number Six - Eat More Fish

Not everybody likes fish and seafood, however, if you do then it is a fantastic food choice in keeping our hearts and brains healthy. Fish is packed full of protein and omega-3 fatty acids.

If you can, try and eat it at least once a week. It can be a relatively inexpensive meal option, or at least equivalent to any other meat that you may buy at the supermarket. I always buy my fish from the local fish market as I know that it is fresh. However, most supermarkets also have a fairly good range. 

One thing to remember when eating fish is that not all of it is a sustainable choice and if we don't want particular species to die out in the coming years, then we need to make concious choices about which fish we are eating. 

Forest and Bird NZ (http://www.forestandbird.org.nz/files/file/BFG_pocket_guide_2013-14.pdf) have put together a great guide of what the best fish choices are from a sustainability point of view. So be sure to check this out before you go ahead and buy your fish. 

If you dislike fish then try and have an Omega-3 supplement. Head down to your local health store and speak to them about which one is right for you and your lifestyle. 

This weeks recipe - Fish Tacos

This makes a nice change from the traditional way to eat fish (fish and chips - whether homemade or not!)

600g (approx) fish fillets such as tarakihi or gurnard

1 lime, juice, or 2 tablespoons lemon juice

1 teaspoon ground cumin


2 large ripe tomatoes

1 cob corn

1/2 ripe avocado

1/4 cup chopped fresh coriander

1 finely chopped spring onion

1 lime, juice, or 2 tablespoons lemon juice

pinch salt

1/2 teaspoon sugar

2–3 teaspoons olive or canola oil

8 reduced-fat tortillas

hot chilli sauce, to serve (optional) 


Arrange fish fillets in a shallow dish and sprinkle both sides with lime (or lemon) juice then sprinkle lightly with cumin. Set aside.

Meanwhile, to make salsa, halve tomatoes and scoop out flesh. Discard seeds then cut flesh in 7mm cubes. Remove husk and silk from corn then cut kernels from cob. Peel avocado half and cut in similar-sized cubes. Place tomato flesh, corn kernels and avocado in a medium-sized bowl. Add the remaining salsa ingredients and mix gently to combine.

Heat oil in a large non-stick pan. Add fish fillets and cook each side for about 2 minutes, depending on thickness, until just cooked through. Place in a warmed serving dish.

While fish cooks place tortillas in bag in microwave and heat on high power for about 1 minute or warm each tortilla briefly in a lightly oiled pan or on a hot plate. Wrap in a clean, dry tea towel to keep warm.

To assemble, break fish in 4-5cm chunks and place several chunks on a tortilla. Add a generous spoonful of salsa and roll loosely. Serve with plain or brown rice and a simple salad if preferred.