5 Ways To Be Creative With Your Fish

Fish is a vital and important source of protein and nutrients as far back as humans have inhabited the earth. It is a delicious meal we eat alongside other meals. In this article, we’ll show you 5 Ways you can be creative with your fish.

A group of early human ancestors gathered fish from the shore and shallow water about 1.95 million years ago on the shores of an ancient lake or river in Kenya. They deboned a catfish with their stone tool thereby leaving a clue of when humans first looked into the oceans for food and sustenance.

Many species and varieties of fish are used as food in virtually all parts of the world ranging from poisonous and the nonpoisonous.

English does not have a special culinary name for food prepared from these animals, as it does with a pig as pork, sheep as mutton, and so on

According to statistics recorded since 1960, the average annual increase in global apparent food fish consumption (3.2 percent) has outpaced population growth (1.6 percent) and exceeded the consumption of meat from all terrestrial animals, combined (2.8 percent) and individually (bovine, ovine, pig, other), except poultry (4.9 percent).

In per capita terms, food fish consumption has grown from 9.0 kg in 1961 to 20.2 kg in 2015, at an average rate of about 1.5 percent per year.[1] The expansion in consumption has been driven not only by increased production but also by a combination of many other factors, including reduced wastage, better utilization, improved distribution channels and growing demand, linked with population growth, rising incomes and urbanization.

Europe, Japan and the United States of America together accounted for 47 percent of the world’s total food fish consumption in 1960 but only about 20 percent in 2015. Of the global total of 149 million tonnes in 2015, Asia consumed more than two-thirds (106 million tonnes at 24.0 kg per capita).[1]

Oceania and Africa consumed the lowest share. The shift is the result of structural changes in the sector and in particular the growing role of Asian countries in fish production, as well as a significant gap between the economic growth rates of the world’s more mature fish markets and those of many increasingly important emerging markets around the world, particularly in Asia. (according to statistics from Wikipedia).

Fish and fish products provide only about 34 calories per capita per day on a global scale. However, the dietary contribution of fish is significant in terms of high quality, easily digested animal proteins and in combating micronutrient deficiencies.

A portion of 150g of fish provides about 50 to 60 percent of an adult’s daily protein requirement. Fish proteins are essential in the diet of some densely populated countries where the total protein intake is low and are particularly important in diets in small developing states.

Over 30,000+ varieties of fish have been identified and recorded, making them the most diverse group of vertebrates.

Fish availability is strongly influenced by an area’s ecological and environmental factors, many landlocked areas without access to a water body depend exclusively on importation and sourcing of fish from areas with a higher prevalence of fish.

Fish is among the healthiest foods on the planet. It’s loaded with important nutrients, such as protein and vitamin D. Fish is also a great source of omega-3 fatty acids, which are incredibly important for the body and brain.

Great Health Reasons Why Fish Should Never Be Far from Your Food Table

Fish is high in important nutrients that most people don’t get enough of Generally speaking, all types of fish are good for you.

They are high in many nutrients that most people aren’t getting enough of. This includes high-quality protein, iodine and various vitamins and minerals. However, some fish are better than others, and the fatty types of fish are considered the healthiest.

That’s because fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients. This includes the fat-soluble vitamin D, a nutrient that most people are deficient in. It functions like a steroid hormone in the body.

Fish may lower your risk of heart attacks and strokes Heart attacks and strokes are the two most common causes of premature death in the world. Fish is generally considered to be among the best foods you can eat for a healthy heart.

Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes, and death from heart disease.

Fish contains nutrients that are crucial during development, Omega-3 fatty acids are absolutely essential for growth and development. The omega-3 fatty acid docosahexaenoic acid (DHA) is especially important because it accumulates in the developing brain and eye.
For this reason, it is often recommended that expecting and nursing mothers make sure to eat enough omega-3 fatty acids

Fish will increase grey matter in the brain and protect it from age-related deterioration
One of the consequences of aging is that brain function often deteriorates (referred to as age-related cognitive decline). Interestingly, many observational studies have shown that people who eat more fish have slower rates of cognitive decline.

Fish may help prevent and treat depression, making you a happier person. Depression is a serious and incredibly common mental disorder. It is characterized by low mood, sadness, decreased energy, and loss of interest in life and activities.

Although it isn’t talked about nearly as much as heart disease or obesity, depression is currently one of the world’s biggest health problems.
Studies have found that people who eat fish regularly are much less likely to become depressed.

Fish Is the Only Good Dietary Source of Vitamin D

Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts. A single four-ounce (113-gram) serving of cooked salmon contains around 100 percent of the recommended intake of vitamin D.

Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200 percent of the recommended intake in a single tablespoon.

Risks that Accompany Fish Consumption

While eating fish has nutritional benefits, it also has potential risks. Fish can take in harmful chemicals from the water and the food they eat. Chemicals like mercury and PCBs can build up in their bodies over time.

High levels of mercury and PCBs can harm the brain and nervous system. Mercury can be especially harmful to fetuses, infants, and children because their bodies are still developing.
PCBs can cause cancer and other harmful health effects.

While there are potential risks to consider, there are many health benefits of eating fish. If you avoid eating fish entirely, you won’t benefit from the nutrients that fish can provide. By taking proper care of cleaning, preparing, and cooking fish, you can safely enjoy the health benefits of eating fish.

Moving on, Fish is delicious and easy to prepare. For this reason, it should be relatively easy to get creative with your fish in your diet. Eating fish one or two times per week is considered sufficient to reap its benefits.

If possible, choose wild-caught fish rather than farmed. Wild fish tend to have more omega-3s and are less likely to be contaminated with harmful pollutants.

Buying the right fish in the market can be a little tricky for a newbie.

Here Are a Few Guidelines for Buying the Perfect Fish

• Pick fish that are currently in season. Out-of-season fish have to be frozen, which takes away their freshness. Start by looking for options that are in season.
• Look for shiny skin; tightly adhering scales; bright, clear eyes; firm, taut flesh that springs back when pressed; and a moist, flat tail.
• Gills should be cherry-red, not brownish.
• Saltwater fish should smell briny; freshwater fish should smell like a clean pond (this is mostly not available in the market as consumers largely have to settle for imported and refrigerated fishes, but don’t let that deter you).
• Avoid fishes with high levels of mercury: Carnivorous fishes contain a high level of mercury which they absorb from their prey. Varieties of fishes like shark, swordfish, tilefish, and king mackerel should be avoided for their very high rate of mercury pertaining to the fact that mercury is hazardous and may interfere with the brain development of children and fetuses.

Fish as a meal

Fish is an important staple food in Africa, most of our traditional African dishes have plenty of varieties of fish incorporated in them.

The preparation of fish is pretty versatile and depends heavily on the culture and way of life of a particular region. Fish can be cured by marinating, pickling, cooked by baking, frying, grilling, poaching or steaming some varieties can even be eaten raw( uncooked).

There are many of ways in which you can be creative with your fish. Certain types of fish call for a particular type of preparation, for example fatty, meaty fishes are good for roasting whereas flaky and lean fishes are perfect for broiling and grilling.

Here Are 5 Ways You Can Be Creative with Your Fish

Get Creative with Your Fish with African Fish Stew.

The flavorful and appetizing African Fish Stew is made with tilapia fish and cooked in a spicy, fragrant mix of tomatoes and peppers.

Ingredients;

• Fish
• Vegetables; tomatoes, pepper, onions.
• Spices; curry powder, thyme, salt, seasoning powders.
• Water.
• Vegetable Oil.

Directions:

• If you’re going to use a whole tilapia fish, you’ll need to gut and clean it first.
• Cut the fish into 5 – 6 medium pieces and deep fry till crispy.
• Blend the tomatoes, fresh pepper, and habanero pepper in a blender. It’s easier to blend the tomatoes first, so it creates a liquid base before adding the peppers.
  If possible, do not add water when blending or add very little. Chop the onions and set aside.
• Place a pan on medium heat, add vegetable oil and heat until hot. Add chopped onions and stir fry until translucent. Then add the blended tomato and pepper-mix to the oil.
• Season the stew with salt and spices to taste, stir to combine and continue to cook for another 10 minutes or until you can see the oil floating on top of the stew.
• Add the fried fish to the stew and carefully mix to the stew. Continue to cook on low heat for another 5 minutes. Take it off the heat and serve immediately.

Serving;
You can enjoy your Fish Stew with White Rice, Yam, Ewedu Soup and Amala etc.
There you have it, one way you can be creative with your fish.

Barbecuing is Another Way to Get Creative with Your Fish

If you’re looking for ways to be creative with your fish then Barbequed Fish is definitely it.

Barbecued fish is a delicacy that is enjoyed all over Nigeria, it is primarily a dish of fish grilled over fire, and adding Nigerian spices makes it a truly remarkable culinary experience, it’s mostly enjoyed outdoors and in the company of some good alcohol, and is an amazing way to be creative with your fish.

Ingredients;

• 1 Large Tilapia Fish
• A thumb-size of Ginger
• 4 cloves of Garlic
• 7 Scotch Bonnet Peppers (Adjust accordingly)
• 1 Bulb of onion
• 2 Tomatoes
• A handful of Parsley
• 1 Green Bell Pepper
• 1 Red Bell Pepper
• 2 Chicken Seasoning cubes
• 1 tablespoon of Suya Spice
• 1/2 cup of Vegetable oil

Directions;

• Descale and wash fish, make incisions in the fish for better seasoning, and set aside.
• Secondly, blend the ginger, garlic, peppers, onions, tomatoes, parsley, green pepper, chicken seasoning cube, suya spice, and vegetable oil till all is coarsely blended.
• Wash your hand properly or better still wear a glove and rub the marinade all over the fish and inside the slits as well and allow to sit for about an hour or 2.
  Oil your grill rack and if you are using a fish grill basket, oil that as well.
• Place your seasoned fish in the fish grill basket and place it on the grill. You can also place it directly on the grill as long as it is well oiled.
• Flip the fish multiple times in the course of grilling to ensure it cooks well which would take 30-45 minutes and pour some marinade on each side as you flip.
• Once fish is cooked, serve with a side of cabbage, mayonnaise, extra onions, green pepper and any other accompaniment.

Get Creative with Your Fish by Preparing Your First Peppered Fish (fried)

• Some varieties of fish are very good for frying. Some of them include but are not limited to;
• Crocker fish
• Bass
• Mackerel
• Titus

So to make the perfect peppered fish, you have to choose from one of the aforementioned varieties of fish.

Ingredients;

• 1 Averaged Sized Fish of your choice
• 2 tatashe
• Habanero Pepper (to your taste)
• ½ teaspoon black pepper
• ¼ teaspoon salt
• 1 teaspoon onion powder
• 1 teaspoon thyme
• 1 small seasoning cube
• 1 red onion
• 1 ripe sweet orange
• Salt (to taste)
• Vegetable oil
• Lemon( for marinade)

Directions;

• For a fish that has a fishy smell, you have to marinade (Lemon in the marinade helps in absorbing the odor)
• To marinade, you have to add lemon and salt to the fish and marinate for 30 minutes and then fry.
• The amount of time it takes to fry fish is determined by its thickness. it may be necessary to fry for 3-5 minutes on each side, repeating if necessary.
  When the fish is ready, it will normally float to the top and the color will become opaque.
• After marinade, you can now move on to removing the scale of the fish.
  Remove the intestines, Fishmonger can expertly do this by removing the intestines from the gill pockets.
  Rinse the fish very well, cut it into desired pieces, and put it in a bowl.
• Grind the black pepper, thyme, salt, and onion powder with a dry mill.
  Add the spices to the fish, crush in the stock cube and squeeze the orange into the bowl.
• Mix well, cover, and put in the fridge to marinate for at least one hour. If you do not have a fridge, place it in a cool place for one hour.
  Meanwhile, chop half of the onions and the peppers.
• Blend partially with an immersion blender, no need to add water. With a normal blender, 3 pulses are enough and you may need to add water depending on how your blender works.
• Pour the onion and pepper mix into a pot and boil away the excess water.
• Remove the fish from the fridge, drain and pour the brine into the boiling sauce.
• Pull out your frying pan, pour in 3 spoons of vegetable oil, and fry the fish in it for like 3 minutes,
• Add the fried fish to onion and pepper mix and turn till it’s coated properly.

Your delicious peppered fish is now ready for immediate consumption. If getting creative with your fish is your mission, then this is one delicious and visually appealing way to get creative with your fish.

Serving;

Peppered fish can be served with a variety of dishes like Fried Plantain, Potato, Yam, Jollof Rice, Etc.

Fish Rolls Are One of The Amazing Ways to Get Creative with Your Fish

If you’re looking for ways to enjoy and get creative with your fish, then you should definitely learn how to prepare this snack recipe.

Fish Roll (Fish pie) — a popular West African street food – specifically in Cameroon, Nigeria, and Ghana that is made of flour filled with sardines and spices. These fried fish pies are crunchy, slightly sweet and spicy, and serve as a delicious way to be creative with your fish.

Ingredients;

• 1 cup plus 2 tablespoons water
• 1¼ teaspoon yeast
• 2 ½ tablespoons or 30grams sugar
• ½ tablespoon salt
• 4 cups or 500grams flour
• 5 oz or 142g margarine
• 1 can sardines in chili tomato sauce
• 15oz or 425gram
• ½ medium onion chopped
• ½ teaspoon parsley
• ¼ teaspoon curry powder

Directions;

• In a large bowl mix together flour, baking powder, sugar, salt, and yeast.
• Add margarine.
• Mix in the warm water and knead the dough until it is moist, smooth, and elastic.
• Cover and leave to rest and rise for 45 minutes to one hour.
• Meanwhile, place a frying pan of vegetable oil over medium-low heat, saute onions
• Empty fish with the sauce into the frying pan, increase your heat.
  Break fish up into tiny pieces,
• Add salt to taste and cook until nearly dry. Turn off the heat and set it aside.
• Cut dough into 8-10 pieces,
  Roll one piece on a lightly floured surface into a long rectangle about 1/8 inches thick.
  Spread about one teaspoon of the fish mix along with one of the shorter ends.
• Starting from that end, roll as tightly as you can.
• Halfway through, tuck the ends in and continue rolling until you get to the other end.
• Pinch the dough to seal and place on a tray, seam side down. Repeat for the rest of the dough.
• Set a deep frying pan over medium heat, with enough oil for deep frying.
• When hot, fry fish rolls till golden brown.
• Savor your delightful fish pie with any of the following refreshing beverages soda, juice, mocktail, zobo, tea, or coffee.

Abacha and Fish

Image from onobello

Abacha is an authentic delicacy that you can make for a mouth-watering dinner, when served with fish it is one of the most loved West African dishes, especially in Eastern parts of Nigeria.
Since it does not require cooking or boiling, this West African delicacy is relatively simple and a quick way to be creative with your fish.

Ingredients;

• 3 handfuls Abacha
• 2 cups Ugba
• 30 cl red palm oil
• 2 tablespoons Powdered Potash (food tenderizer)
• Fish | Mackerel/Dry Fish/Stockfish
• 2 onions
• Salt and habanero pepper (to taste)
• 4 tablespoons ground crayfish
• 2 stock cubes (Knorr)
• 2 teaspoons ground Ehu seed(Calabash Nutmeg)
• Garden Eggs.
• Garden Egg leaves
• Ogiri Igbo (castor seed paste)

Directions;

• Soak the dry fish in water and set it aside to soften.
• Soak the Abacha in warm water for upwards of 2 minutes.
• Wash the Stockfish and cook till soft, Debone and set aside.
• Mix the edible potash in water, stir and set aside.
• Cut up the onions.
  Wash and cut the leaves
• Rinse the ukpaka and leave in a sieve to drain.
• Cut up the garden eggs.
• Crack open the ehuru seeds and grind.
• Grind the habanero pepper
• Melt the palm oil.

You’re now ready to make your Abacha!
(Remember this recipe does not involve any cooking or boiling.)

• Gently distill the liquid from the edible potash into the palm oil while stirring; the palm oil will thicken and turn yellow.
• Mix in the crushed stock cubes, ground ehu, ground crayfish, diced onions, blended habanero pepper, vegetables.
• Add the Abacha, ukpaka, dry fish, diced garden egg and mix in
• Add salt to taste, continue mixing.

Your Abacha is now ready for consumption, serve with a side of onion rings, diced garden eggs, garden egg leaves, and Fried fish, Enjoy!

Hope you enjoyed this article, and have learned a few new ways to get creative with your fish. Try out these recipes and let us know how it goes.

 

Here are a few Fish related articles and recipes you might love;

• Do You Know You Can Preserve Fresh Fish And Meat Without Freezing Or Cooking
• Try To Avoid These Types Of Fishes
• Kenkey With Sauce and Fried Fish
• Fish and Vegetable Couscous
• Fish Stew
• Yassa Fish and shrimp
• Catfish and Carrot Sauce
• Fried Smoked Fish With Gari & Vegetables (Atsieke)
• African Salad (Abacha & Ugba)