Sawa fish also referred to as Indian Mackerel fish is one of the widely used fish in the South Asian countries more specifically around the coastal areas. This makes it known for its delicious taste, succulent texture, and multiple nutritional values associated with it.
In general, seafood is a rich source of nutrients, and if you are more so inclined toward seafood or in the middle of a rush and are looking for a quick meal, then Sawa fish should do well for you.
The Nutritional Value of the Sawa Fish
1. Omega-3 Fatty Acids
Omega-3 fatty acids are required by the heart and are not naturally synthesized in the human body. Sawa fish is rich in these fats that have anti-inflammatory properties, reduce blood pressure, lower the risk factors for heart diseases, and also enhance brain performance.
Omega-3s are also needed for good vision and might help lower the chance of the eye condition called macular degeneration that is associated with ageing.
2. High-Quality Protein
3. Vitamins and Minerals
4. Low in Mercury
It emerges that Sawa fish has low mercury content as compared to other large fish varieties such as tuna and swordfish. This makes it a safer version for consumption than any ordinary processed fish, let alone for pregnant women, children, or any people who are usual consumers of fish.
The major concern with mercury is the fact that it affects neurological and developmental changes in the body.
5. Low in Saturated Fats
Health Benefits of Sawa Fish
1. Heart Health
2. Brain Function
3. Anti-inflammatory Properties
4. Weight Management
5. Bone Health
Cooking Made Easy By Sawa Fish
To prepare Sawa fish, there is no complex process to, make it a very delicious fish to cook. It is quite easy and flexible to prepare a delightful Sawa fish regardless of whether one has been in the kitchen more often or not.
- Grilling: Sawa fish is lean and juicy when broiled and grilled. Lemon juice, garlic, and fresh herbs like cilantro or dill are added for a smoky and tasty meal.
- Pan-Frying: Sawa fish is cooked in various ways with salt, pepper, and turmeric or chilli powder. Fry it in olive oil until crispy outside and soft inside. Serves with rice, salads, or wrapped in chapatti.
- Steaming: Steaming retains the nutrient value of the fish. Steaming with ginger, garlic, soy, and green onions is a healthy meal.
- Curries and Stews: Sawa fish is often incorporated in curries/stews in South Asian diets. A basic curry involves frying onions, garlic, tomatoes, and spices, then adding coconut milk and the fish.
- Baking: Sawa fish is baked with minimal effort. Pat the fish with olive oil, sprinkle with lemon zest, and herbs, and bake for about 15 minutes.
