Eat fish for a healthy feast

Staying and feeling healthy is the key to a perfect Ramadan celebration. Breaking your fast isn’t always the most nutritious of meals, especially at one of the lavish Doha hotels’ mega Iftar buffets. Doha being a peninsula has a big advantage of good source of fish, which in turn makes it easier to eat well and be healthy at the same time. The trick to staying healthy is to keep your diet as simple and nutritious as possible. One should eat as much as on a normal day while including foods with high fibre content to provide fuel for the entire day. One should also consume plenty of fluids to stay hydrated for as long as possible. One should avoid eating oily, fatty, fried and sugary sweets. Some people often skip Suhoor, which is imperative because it fuels up the body with the energy it needs to carry on through the rest of the day. It is strongly recommended to eat a nutritious meal, because a completely empty stomach will result in fatigue and will result in overeating at Iftar. Make sure to include all major food groups, including protein, carbohydrates, fruits or vegetables and some dairy. Fish is among the healthiest foods on the planet readily available in the oceans. The best part of fish cooking is the ease of its preparation and its super delicious taste. From the flaky and juicy king fish, to the tender tilapia and pomfret, to the delicate salmon, each fish has its dis-tinct taste. This makes them suitable for different fish preparations. The variety also makes it easier to incorporate fish into the diet. Eating fish 1-2 times a week is considered sufficient to get the benefits associated with it. Fatty fish is an excellent source of Vitamin D, an important nutrient that over 40% of people may be deficient in. While shopping for fish always look for wild caught fish over the farmed one. Wild fish tends to have more Omega-3 fats and is less likely to be contaminated with harmful pollutants. Omega-3 fatty acids can be beneficial against depression, both on their own and when taken with antidepressant medications. That being said, even if eating farmed fish, the benefits still far outweigh the risks involved. All types of fish are good for you.Fish is one of the few foods to be rich in dietary Vitamin D and is an excellent source of protein. Fish is also the world’s best source of omega 3 fatty acids, which are incredibly important for your body, brain and eyes. It is also recommended that nursing mothers consume enough quantity of omega acids for a healthy baby. Fish contains high amounts of important nutrients and minerals. Eating fish regularly has been linked to reduced risk of heart attack and stroke, which are two of the biggest killers. Fish consumption is also linked to reduced decline in brain function in old age. People who eat fish regularly also have more grey matter in the brain centres that control memory and emotion. Turkish Fish StewIngredientsTilapia fish fillet 600gmWater 3 cupsCous cous 1 cupOlive oil 2 tbspYellow onion, chopped 1 noBell pepper, chopped 1 noGarlic cloves, minced 2 -3 noArtichoke Hearts, diced 1 cupCapers 2 tspGreen olives 10 nosTomato, diced 200 gmLemon juice 1 tspSauce powder 2 tspRed pepper flakes 1 tspBasil leaves Few sprigsCumin powder 1/2 tspGinger root 1 inch cubeSalt to tasteCrushed black pepper to tasteGarnishParsley leaves to garnishMethodIn a steamer, place cous cous and steam for 5-8 minutes, keep aside.Heat olive oil in a skillet over medium heat and saute minced garlic and chopped onion and bell pepper until tender.Mix in artichoke hearts, olives; add water and simmer.  Stir in tomato, lemon juice and 1 cup water.Season with sumac powder, red pepper, basil, cumin, ginger chopped and crushed pepper.Bring the mixture to boil and slide in diced fish chunks.Reduce heat and simmer for 10 minutes or until the fish is easily flaked with a fork. Be careful about not to stir the fish too much, otherwise it will break apart.Place steamed cous cous in a plate and put the prepared fish stew on top.Serve hot, garnished with chopped cilantro.Note: Cous cous should never be boiled in water, it should always be steamed to get a fluffy and soft texture. After steaming the cous cous, fluff it up with fork to avoid lumps and a dense texture. You can also add other seafood items like shrimps and calamari to make a delicious seafood stew.