Top Health Benefits of 5 Types of Singapore-Farmed Fish
Fish are not only a joy to eat, but are also a simple and efficient way to provide our bodies with a number of important health benefits. Perfect for those looking for a delicious and nutrient-rich food source, fish provide us with a vast range of micro and macro-nutrients that our bodies need to function optimally.
Fish are among the healthiest foods on the planet. They are loaded with important nutrients, such as protein and Vitamin D. They are also a great source of Omega 3 fatty acids, which are crucial for optimal body and brain function, and strongly linked to a reduced risk of many diseases, such as heart attacks and strokes. To meet our Omega 3 requirements, eating fatty fish at least once or twice a week is recommended.
Apart from making fish a key part of our diet, we should also make the switch to buying locally-farmed fish. Recent developments in farming technology have made it possible for our closed containment fish farms to farm fish in contamination-free environments. The stringent food safety standards imposed by Singapore Food Agency also ensure that Singapore-farmed fish are safe to eat.
Our local fish farms produce a good variety of fish. Let’s take a look at some of the top health benefits of five types of Singapore-farmed fish.
1. Australian Jade Perch
Yes, Australian Jade Perch is farmed in Singapore! Australian Jade Perch contains high natural levels of Omega 3 fatty acids, making it an ideal fish to get your essential fats from, and is a fantastic alternative to other Omega 3-rich fish like mackerel and salmon. Omega 3 fatty acids have been known to lower blood pressure, prevent the development of plaque in our arteries, and reduce the likelihood of strokes and heart disease. In other words, they’re vital for keeping our heart healthy!
Australian Jade Perch’s meat texture is smooth and delicate, making it suitable for steaming and baking. You can use it in delicious recipes such as this Fermented Bean Jade Perch or Oven Baked Jade Perch with Roasted Vegetables.
Well-known American doctor Dr Mehmet Oz has declared Barramundi as “one of the top 5 superfoods”. Not only is Barramundi low in fat, rich in Omega 3 fatty acids, and high in protein, it is also a good source of essential vitamins and minerals that support our immune, cardiovascular and nervous systems.
Barramundi is a nutritious, versatile and extremely yummy fish. The white meat is light, flaky and delicious, and works well in a variety of dishes, such as this Chinese Salt & Pepper Barramundi Fish and Barramundi Fillets with Homemade Soy Ginger Sauce.
3. Grey Mullet
An oil-rich fish that is high in Omega 3 fatty acids, Grey Mullet is also an important source of Vitamin B6, niacin and selenium. The benefits of these nutrients include promoting brain health, reducing the risk of heart disease, and boosting our immune systems, among others.
Grey Mullet has a rich, distinctive flavour, and succulent grey meat with a medium to firm texture that flakes easily after cooking. It can be prepared in many ways, including steaming, grilling and pan-frying, and is fantastic in recipes like this Crispy Fish Served with Vermicelli in Sweet and Tangy Stew.
4. Red Snapper
Red Snapper is a fantastic source of Vitamins D and E, as well as minerals like calcium, magnesium and selenium, which are important for our teeth and bone development, immune system function, muscle movement, and nervous system regulation. In addition, it also provides other health benefits like promoting good eye health, and protecting us from osteoporosis and heart disease with its high content of Vitamin A, potassium and Omega 3 fatty acids.
Popular with fish lovers, Red Snapper has red skin with pinkish-tinge meat, a firm texture, and a mildly sweet flavour. It can be grilled, baked or pan-fried, and works perfectly in dishes like this Chinese-Style Snapper.
5. Red Tilapia
Red Tilapia has become a vital food source and a seafood staple in several countries. An affordable and excellent source of nutrients, it’s loaded with Omega 3 and 6 fatty acids, protein, calcium and selenium, which are good for promoting heart health, controlling cholesterol, as well as building strong bones, muscles and immune systems.
Delightfully mild in flavour, Red Tilapia has a medium-firm texture which makes it most suitable for steaming, baking and grilling. It can be used in a wide range of recipes, such as this Sweet and Sour Super Red Tilapia dish.
Good Reasons to Choose Locally-Farmed Fish
Besides supporting our local economy, there are many reasons why making the personal decision to choose fresh locally-farmed fish over imported fish is an excellent one. Shorter distances from local fish farms to retail outlets lead to quicker delivery times. This means that local fish will be fresher and have a longer shelf life when they get to you. They will also retain more nutrients, meaning you will enjoy more of the health benefits fresh locally-farmed fish have to offer.
Buying local is also better for the environment, as transporting goods locally leaves a smaller carbon footprint than long-distance imports. As local farms are licensed by Singapore Food Agency, buying local also means eating safe, traceable and quality ingredients.
So, choose Singapore-farmed fish the next time you go shopping. Support our fish farmers, our economy, and our food security. Buy these locally-farmed fish and more at e-SG Farmers’ Market today!
[Disclaimer: The local farms and produce on e-SG Farmers’ Market, which are mentioned in this article, are correct as at 30 September 2020 and are subject to change. Stocks are subject to availability. In the event that any of the produce is sold out, we encourage you to visit e-SG Farmers’ Market again shortly, as our farmers endeavour to re-stock as quickly as they possibly can.]