Fish and Seafood: The Perfect Food for Lent and Beyond

* Text adapted from The Ultimate Mediterranean Diet Cookbook.

 

"Sometimes, in the West, fish and seafood get a bad rap. Many people associate them with diet and sacrifice. Their obvious health benefits and low fat content do make them popular with dieters. And for people who have given up meat either for health or spiritual reasons, fish is the go-to substitute. It is rare that one hears of a celebratory meal with fish as a main course.

 

In countries surrounding the Mediterranean Sea, however, things couldn’t be more different. While it is eaten as a meat substitute by many Christians during the Lenten season, it is also common to eat fish during celebrations.  Seafood is at the heart of many holidays, from Christmas Eve in Italy to the Eid al Fitr in Egypt. During the Ottoman period (thirteenth to twentieth centuries) in Turkey, there were special chefs called balikci who prepared only fish.

 The ancient Egyptians used to worship a Nile god called Hapi. They believed that Hapi was responsible for the bi-annual flooding of the river which provided natural irrigation for the entire country—therefore causing a wide variety of produce and grains to flourish. In order to thank Hapi for being so generous, the Egyptians held Nile festivals each July, during which time they forbade anyone to fish or remove anything from the water. Instead, special prayers and incantations were cast into the Nile in a sacred statement of gratitude. When sunset came and the festivities began, people were once again able to take from the Nile. To this day, fish and seafood are beloved foods in Egypt, often incorporated into holidays.

 

When Greek and Roman powers came to be in Egypt, the Egyptian reverence for the Nile was adapted to the Mediterranean, and many of the ancient deities were associated with the power of the water. With the rise of Christianity, Italians and other coastal dwellers transformed their ancient beliefs into Christian ones. Instead of gods, the locals assigned the Virgin Mary or various saints to their seashores. They would hold special vigils to give thanks to the water, often casting statues, prayers, and flowers onto the water to give thanks for its gifts, just the way the Egyptians had done millennia before. Even today, in many places in the Mediterranean, vigils are held, and communities congregate en masse to pray for fuller nets and to make safe trips.

 

The Mediterranean diet recommends eating fish and seafood often, at a minimum of two times per week. High in protein and low in calories, fish is an excellent choice for anyone trying to gain muscle, lose weight, or increase brain function. Fish is full of omega-3 fatty acids, which the body requires to function, yet cannot produce on its own. They are known to lower triglycerides and blood pressure, and reduce blood clotting and risk of stroke and heart failure.

 

Consuming fish as little as one time a week promotes total body wellness and can have positive health benefits. But a 2011 study found that a single extra serving of fish per week can reduce heart disease risk by 50 percent. According to Hypertension: Journal of the American Heart Association, women who didn’t eat fish regularly had 50 percent more heart problems, had three times greater risk for disease, and had higher blood fat levels than those who ate it once a week.

 

In addition to omega-3s, seafood also contains essential nutrients such as zinc (immune system support), potassium (heart health), selenium (anti-cancer protection), and iodine (necessary for thyroid function) along with vitamins A (vision, organ function, immune support) and D (bone strength, nutrient absorption, disease prevention). Additional benefits of omega-3 and fish consumption have been shown to:

 

• potentially lower the risk of Alzheimer’s disease, dementia, and decreased cognitive function

• subdue the symptoms of ADHD (poor concentration, reading skills, and negative behavior)

• relieve and prevent asthma symptoms

• keep skin nourished and hair lustrous

• help reverse UV-damage from sun exposure

• enhance mood, including depression, postpartum depression, and Seasonal Affective Disorder

• protect the vision of those suffering from Age Related Macular Degeneration

• prevent inflammation and improve rheumatoid arthritis"

 

Here are some of my favorite fish dishes that make eating healthfully a pleasure!