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Poké: Fish Salad Like in Hawaii

Get that Hawaiian attitude to life at home! Poké is a spicy marinated fish salad with all sorts of delicacies from land and sea.

The island of Hawaii is known for its relaxed lifestyle, but also for exciting culinary creations. Here “crossover” is cooked in the best sense of the word with European, American, Asian and Maori influences.

One example of the diversity of Hawaiian cuisine is poké: marinated fish filleted into bite-sized chunks. Poké is similar to the South American specialty ceviche, but has a slightly different flavor: the fish, typical tuna, is marinated in soy sauce and served with seaweed and onions. Sounds good? Then you should read on and prepare your own Poké on a hot summer day. We found the recipe on Hawaii Magazine’s website and can’t wait to try this treat!

It goes without saying that the fish used to prepare the poké must be very fresh.

Hawaiian Poke

Ingredients

  • 1/2 kg fresh tuna steaks
  • 50 g shoyu soy sauce
  • 30 g spring onions, cut into fine rings
  • 30 g finely chopped vegetable onions
  • 50 g seaweed salad (buy online here)
  • 2 tsp sesame oil
  • 1 tsp fresh ginger
  • 1 chili, without seeds, in fine rings
  • some sea salt to taste
  • 2 tsp toasted sesame seeds
  • 2 teaspoons toasted, chopped macadamia nuts

Preparation

  1. Cut the tuna into bite-sized cubes.
  2. Mix all the ingredients in a bowl and let the Poké sit in the fridge for at least two hours.
  3. Tip: If you don’t like fish, you can also prepare the Poké with cooked shrimp or smoked tofu, for example.

Aloha and Bon appetit!

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Food

Expert Explains: This is Why Fish is so Healthy

It is said that eating fish is healthy. Rosina Püttmann from the Competence Center for Nutrition in Kulmbach explains why this is actually the case and which fish also score in terms of sustainability and regionality.

Rosina Püttmann: Regular consumption of fish can, for example, reduce the risk of heart disease, stroke or dyslipidemia. In addition to high-quality protein and omega-3 fatty acids, fish also provides vitamin D, selenium and iodine. High-fat sea fish such as salmon, mackerel or herring are particularly rich in long-chain omega-3 fatty acids. But domestic freshwater fish such as trout or carp also contain the same amount of omega-3 fatty acids as low-fat sea fish (saithe, hake, plaice or redfish).

How often should we eat fish – and how much?

The German Society for Nutrition (DGE) recommends one to two portions of fish per week, ideally 70 g of high-fat sea fish such as salmon, mackerel or herring and 150 g of low-fat fish. In reality, however, significantly less fish is eaten.

As part of its quality standards for community catering, the DGE recommends e.g. For example, sea fish should be included in the menu four times within 20 catering days (i.e. once a week) in day-care centers and schools.

Franconia is considered a fish region: which local species is the healthiest?

Trout, char and especially carp can be found most often on the menu in the Franconian region. These freshwater fish also contain the nutrients mentioned that make fish so valuable as food. A weekly fish meal of 200 g of trout or char fillet can cover the need for omega-3 fatty acids.

The carp, which is popular in Franconia, is in no way inferior to the ingredients of its freshwater colleagues. The fat content of the carp depends on its feeding. The natural fat content is around 4-5%, similar to that of trout.

How do I get the best out of the fish?

Whether roasting, baking, boiling, poaching, grilling, stewing or steaming, all cooking methods are suitable for fish. In general, nutrient-friendly cooking methods such as stewing or steaming should be preferred. The additional addition of fat can be dispensed with here.

For fat-free steaming, you can place the fish with herbs in a roasting foil and then cook in the oven. Herbs and spices such as basil, dill, curry, thyme, pepper, mustard, mustard seeds, ginger and garlic go well with the fish.

Anyone who likes to eat the fish fried and/or breaded or deep-fried should be aware of the higher fat content, which is then hidden in the breading.

Keyword sustainability: What do consumers have to consider?

More and more fish stocks are affected by overfishing. It is therefore important to pay attention to a sustainable origin and to select fish from stock-preserving and environmentally friendly fisheries or aquaculture. Seals from various organizations and associations, such as the MSC seal or the ASC seal, offer help with purchasing. For orientation, there are also checklists and guides for buying fish that show which fish are a good choice. Local fish such as Franconian carp score points in terms of sustainability with shorter transport routes and their freshness.

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Food

Apples, Cabbage and Fish: How Healthy is The Nordic Diet?

In contrast to the Mediterranean diet, the Nordic diet relies on foods that grow in the north. But is this diet really healthier?

What is the Nordic Diet?

The Nordic diet “is not a classic diet, but a long-term diet for northern Europeans,” says Antje Gahl from the German Society for Nutrition (DGE). It is adapted to the Nordic conditions and the food available and traditionally used there. “These are apples, pears, berries, root vegetables, cabbage, whole grains, rye bread and cereal flakes,” says Margret Morlo from the Association for Nutrition and Dietetics (VFED). Fish, milk and milk products, potatoes and vegetable fats typical of the region are also included.

There are many important vitamins in local berries, cabbage and root vegetables. Regional and seasonal fruits and vegetables have a lot of flavor. Because they don’t have to be brought in from afar, not as many ingredients are lost. Animal products such as meat or eggs are rarely part of the Nordic diet. Products made from whole grain cereals or rye bread are regarded as healthy fillers. They contain a lot of good carbohydrates and minerals. Fats from high-quality rapeseed oil and spreads made from it should be consumed in moderation but daily.

Fish and seafood are part of the Nordic diet

The Nordic diet also includes fish and seafood, which are high in good fats. Here, too, there are varieties from regional rivers and lakes – such as perch, trout, herring, salmon or mackerel. Low-fat milk and dairy products are also on the menu. Local potatoes provide many important dietary fibers. Fresh herbs and mushrooms from the forest add the right touch to meals. And plenty of water should not be missing: at least one and a half liters per day – also as unsweetened fruit or herbal teas. As always, snacks with a lot of sugar or alcohol should only be served in moderation.

How healthy is the Nordic diet? But is the Nordic diet really as healthy as the Mediterranean diet? “That’s not entirely clear yet,” explains Prof. Matthias Schulze. He is head of the Department of Molecular Epidemiology at the German Institute for Human Nutrition Potsdam-Rehbrücke (DIfE). Scientists around Schulze have evaluated the data of around 27,500 people. The influence of the Nordic diet was also examined. Using points, the researchers calculated whether there was a link between the degree to which the Nordic diet was adhered to and the incidence of diabetes, heart attack, stroke and cancer.

“It could not be determined that the Nordic diet had a positive effect on diabetes,” says Schulze. According to him, the results indicate that those who eat this way are less likely to suffer from a heart attack. The scientists did not see a connection between the Nordic diet or Mediterranean diet and cancer. However, the two diets could possibly reduce the risk of cancer. “To do this, however, further studies would have to focus more specifically on individual types of cancer,” says Schulze.

Lower risk of diabetes and heart attack

“According to our results, the positive health consequences for people who follow the rules of the Mediterranean diet are greater than if they rely on the Nordic diet,” says Schulze. The Mediterranean diet can reduce the risk of chronic diseases not only in Mediterranean countries, but also in Germany.

That means: If you eat plenty of vegetables, fruit, nuts, seeds, fish, legumes, cereals and olive oil, but little meat, milk and dairy products, you live a healthy life. In general, the following applies to cooking and eating: “Use regional and seasonal products wherever possible,” says Morlo. Organic foods should preferably be consumed – according to Morlo, they are demonstrably healthier than conventional foods, and finished products should only rarely be used. One thing is also important for feeling good about your body and life: “Eat mindfully and with pleasure,” says Morlo.

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Food

Salmon, Trout and Co.: How Healthy is Fish Actually?

Fish is a regular part of the menu for many; after all, he is generally considered to be very healthy. But you also want to consume fish sustainably

The problem with the fish: you should know that

Fish is generally considered healthy in our society. The reason for this assessment is the high-quality protein it contains, essential and health-promoting fatty acids (such as omega-3 fatty acids), valuable vitamins and numerous minerals. But not only the health aspect has to be considered when consuming fish: Sustainability must not be neglected either.

The term “fishing” is also associated with terms such as “animal suffering”, “environmental destruction” and “overfishing”. In order to decide whether the purchase of a fish is compatible with the concept of sustainability, the fishing areas, the fishing methods and the certificates must be examined. Only those who consciously consume fish can take a step against the problems of fishing and thus do something good for the environment.

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Cooking Tips

6 Tips for Grilling Trout and Fish

The sun is high in the sky and finally, the grill can be taken out again. Summertime is automatically also grilling time, although you don’t necessarily have to grill steaks and sausages. A fresh fish and especially a trout are a highlight on the grill and amaze with their variety. When grilling fish and trout, however, there are a few points that you should bear in mind. This is the only way to ensure that your fish becomes a real treat.

Grill the right types of fish

Firm-fleshed and high-fat fish species in particular are perfect for grilling and make the grill menu a delicious experience. This includes the popular trout, but also salmon, tuna, sea bass, or sea bream. Of course, you don’t necessarily have to work with fillets, a whole fish can also be grilled. Trout, sea bream, and sea bass are best suited for this step. They have an excellent portion size and the meat is quite robust so it doesn’t fall apart easily.

Before the grilling begins, you should recognize fresh fish. Then you can cut 1 to 3 centimeters into the fish on both sides. It is just as important that you coat the grid and the fish well with oil, otherwise, the skin will stick. But do not use too much oil, otherwise, flames will form.

Grilling fish means protecting and cooking

You should not see the skin as a disruptive factor but as a protective layer. Always grill the fish fillets on the flaky skin. For larger fish, you should choose a fillet with skin and center bone. This gives the meat a little more grip and it stays juicy when cooking. In addition, nice and crispy fried skin is considered by most gourmets to be the tastiest thing about fish. Otherwise, the optimum cooking point for a fish plays an important role. Pierce the thickest part of your food with a knife and carefully push the meat apart. The flesh must be bright white, depending on the type of fish, and no longer shine through. If this is the case, you can serve the fish. On the other hand, if you have a whole fish on the grill, gently pull on the dorsal fin. If this can be easily pulled out of the fish, then the optimal cooking point has been reached.

Cook the fillets in the aluminum foil

Fish is quite delicate and can quickly disintegrate on the grill if the heat is too high or it is cooked incorrectly. This not only destroys the pleasure of grilling but also the grill itself. Therefore, work with a piece of closed aluminum foil. Place the fish in the foil and preferably add some wine or fish stock to the package so that the trout stays juicy. Twigs of herbs or small pieces of vegetables are also a highlight and can be wrapped directly. The most important thing, however, is that you grease the foil well from the inside so that the fish does not stick. Just close the foil and off to the grill.

Useful helpers when grilling fish

There are some practical helpers that will make preparing fish much easier for you. For example, there are special grill baskets or fish tongs where you can simply clamp the fillet. This will prevent the fish from falling apart when turning. Grill trays, on the other hand, are ideal if you want to grill particularly sensitive fillets without skin. The shells absorb part of the heat and cook the fish very gently. When grilling fish, you should always have a spatula or spatula ready, because this way the fillets can be turned over without breaking.

Fish herbs, spices, and more

To grill a perfect fish, don’t neglect the companions. Spicy herbs like rosemary, dill, mint, basil, and thyme go perfectly with fresh fish. However, spices such as fennel or chilies also add a special touch to grilled fish. It is important that you make three or four deep cuts in the fresh fish before grilling. This allows the aromas to spread better. Spices, on the other hand, can be massaged in nicely. If you want to put a whole fish on the grill, then fill the abdomen with sprigs of herbs, lemon slices, or garlic. These “steam” through the entire fish from the inside and give it a spicy note.

The right marinade for the grilled fish

A marinade can be a good way to give a fish that special something. You should use oil or soy sauce as the basis of a marinade for pickling. Now there are no limits to your imagination, with ginger, mustard, lemon, and lime peel as well as garlic and spring onions being perfect for fish and trout. Place the fish in the seasoning liquid two to three hours before grilling, turning it several times. It is essential that you dab the marinade well before grilling

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