Dive Into Your Fish-Filled Diet

Honestly, you can’t go a day without encountering fish in this country—they’re in the palengkes, the supermarkets, some are even peddling them on the roadside! This makes perfect sense. We are, after all, living in an archipelago with bodies of water here and there, so why not utilize this food source we have in abundance?  

There’s a kaleidoscope of flavors, textures and nutritional benefits to be pulled out of our oceans, lakes, rivers, and more. The Philippines has a great underwater diversity, with different regions having various fish dishes prepared with ingredients that celebrate Filipino culture.  

Let’s do a deep dive into the different flavors and benefits of fish and see how you can incorporate them into your daily eating routine. 

If you’re looking to pump up your intake of protein and nutrients like Vitamin B, a fish-centered diet might be for you. They’re low on saturated fats and cholesterol compared to red meat. In fish, you can also enjoy having a regular intake of omega 3 that works wonders for your heart health.

But when you have a lot of choices, you’ll need to choose wisely. For instance, tuna and salmon are higher-calorie fishes due to their high-fat content—good for those looking to add mass, not quite for those trying to lose weight. The latter group may opt for tilapia, a lighter fish more suitable for a calorie-deficit diet. But don’t worry, there’s literally plenty of fish in the water! You're sure to find whatever suits your nutritional needs.

Freshwater Fish

Filipinos anywhere in the world know this fish. Tilapia is one of the most recommended for those looking for nutrients, vitamins, minerals, and a low caloric density. It’s also a good source of Vitamin B, which helps support a healthy nervous system and converts food into energy. Potassium helps regulate blood pressure and support cardiovascular health. To get all these benefits, give this inihaw na tilapia recipe a try! 

Catfish is a purr-fect low-calorie, high-protein option. Beyond its lean profile, catfish is a rich source of Vitamin B12, selenium, omega-3, and omega-6 fatty acids, making it a Delicious and super healthy addition to your diet, hito is a smart choice for maintaining overall health. Try it now with this recipe!  

Saltwater Fish 

Widely found in cold waters in Nordic countries, salmon is a delicacy rich in omega-3  and other lipids. As it is higher in calories, it should be consumed in moderation. Still, it is always possible to enjoy its benefits by maintaining a balance within a healthy diet. You can start off by trying out this recipe. 

This is probably the most famous option given all the TV commercials canned tuna has on air. Tuna is an excellent source of proteins, omega-3, minerals, and vitamins. If you can find fresh tuna in the market, buy it right away and try out this tuna’s take on caldereta!

Like tuna, canned sardines are the most consumed type, though having it fresh is also a tasty choice. It’s rich in calcium, selenium, iron, Vitamin B12, and omega 3.

Its name might not ring that strong of a bell—in Tagalog, it’s called bakalaw, still a lesser-known term. That said, it still has great flavor and health benefits. You get a high concentration of omega 3 and balance your cholesterol levels to improve your cardiovascular health.  
 

Want to know which group of fishes pack a bigger benefit? The answer is both! The Department of Science and Technology (DOST) recommends having fish daily for growth and repair of body tissues.  

Fish can be prepared in a number of ways. Healthier prep options are roasting, cooking, grilling, and cooking them in lemon. And when it comes to fishbones, we get it—those can be prickly and annoying at times. If you want them out of the way, buy boneless fish at the market. This option is great for making fish safe for kids to eat. Some fish that can be bought boneless include Tilapia, Milkfish, and Dory.

If you are looking for foolproof and delicious fish recipes, visit createwithnestle.ph. There, you will find various dish options for all tastes!  

Fish are part of our culture as an island nation, so let’s celebrate everything it has to give—the flavor, the texture, and the health-boosting nutrients available for all Filipinos!