Fish

Fish is often the centrepiece of a Japanese meal.
Since Japan consists of hundreds of islands, it is not surprising that the Japanese diet centres around seafood. And as there is little grazing land, animals do not feature much in their diet - also because of the Buddhist religion, which does not encourage meat-eating. (No, they do not consider fish to be ‘meat’ as they are not animals).

This happens to be a healthy arrangement, as fish is much healthier than meat, i.e. beef, pork, lamb etc. which contain large amounts of fat (of the bad variety) and do little to aid digestion. Animal protein can also promote bone disease (see section on calcium / milk). The results of a lengthy UK survey have just shown that people who eat meat run twice the risk of contracting cancer as those on a low-fat diet. Fat is also addictive and encourages people to over-eat, which is blamed at least partly for the alarming incidence of obesity in ‘Western’ countries, the source of many serious health problems.

Fish oil, on the other hand, has many health benefits; just 1 ounce (30g) of ‘oily’ fish a day has been shown to reduce the risk of heart attacks by 50%

However, beware of taking very large, concentrated amounts in the form of capsules etc. as the vitamins A and D can be stored in the liver and build up to toxic levels.

There is a vast range of fish dishes in Japan, from the Tai (large sea bream) above, which is the centrepiece of the New Year meal, to the Fugu (globefish) which is delicious but can be served only by licensed chefs as parts of it are highly poisonous! And, of course, more common varieties such as salmon, tuna, cod, mackerel ...

Prawns are also popular, then there is crab - some huge specimens - lobster, scallops, oysters and the even more exotic squid, octopus, cuttlefish etc.

By the way, it is a myth that eating seafood increases levels of cholesterol.

In fact fish oil is essential for good health, and one of the best sources is krill, a small shrimp-like crustacean which contains high levels of omega 3 fatty acids - known to lower blood pressure and the risk of heart disease, strokes and thrombosis and alleviate joint pain - and a range of important vitamins and minerals. Research also suggests it could play a role in the prevention of skin cancer.

Salmon is commonly eaten in Japan, often simply a grilled salmon steak, although it is sometimes rather salty. This would be the main dish, accompanied by rice, miso-soup, vegetables etc.

Another fish dish which is quite easy to make and popular with ‘Westerners’ is

Mackerel with ginger.
Mackerel is one of the best sources of omega 3 oil and is rich in vitamin D. Ginger helps prevent blood platelets from sticking together, lowers cholesterol, helps prevent arthritis and prevent cancer cells from forming.

The recipe:

For four people you will need one average size fish (about 30cm, producing about 800g without the head and tail). You could use sardines instead, if you prefer.

Slice the mackerel lengthways as if to fillet, but leave the bones attached to one half, unless you really object to them. Then cut each half into 3 or 4 pieces.

Take 15gr. of fresh ginger and cut into thin strips (like matchsticks, or slightly thinner) about 2cm long.

In a wide pan or frying pan, with lid if possible, boil 2/3 cup of water with 1/2 cup soy sauce, 2 tablespoons of sugar(!) and 1 or 2 tbs. mirin (sweet saké). You could also add a spoonful or two of normal saké if you wish.

An unhealthy amount of sugar - but a strong flavour is needed here, otherwise it would taste too ‘fishy’ for most people - so think carefully about the dessert. In Japan, of course, they would probably not eat dessert, or would just have fresh fruit.

When the sauce is boiling, carefully place the pieces of mackerel in the pan, skin uppermost, and add the pieces of ginger.
Cover and cook over a medium-high heat, occasionally basting the fish with the sauce, until the sauce has reduced to about one third or less, but not completely dry.
Carefully place the pieces of fish onto a plate and add the sauce with ginger from the pan.

See also:

sushi - more than just raw fish

Optimal-Heart-Health: The site completely dedicated to your heart health.

More seafood recipes

For a selection of the Finest Lobster, Crawfish and Shrimp Scampi Recipes
click on this link (opens in a new window):

http://www.shrimp-scampi-recipes.com
The unique source for the most delicious Lobster, Crab, Scallop and Shrimp Scampi Recipes.

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