Not everyone can boast that fish is their favorite food.
For many, a fish day is synonymous with something extremely boring. But once you learn to understand fish, everything changes.
So which fish is the most delicious, healthy, and how to choose it correctly?
is fish good for you?
Fish is not at all the same as meat.
Many types are contraindicated in people with heart disease or high blood cholesterol levels. And fish, even fatty ones, are not only allowed, but also carried out.
First of all, we store Omega-3 fatty acids in it, which do not clog the vessels, but protect them. It also contains a multivitamin complex – fat-soluble vitamins A, D, E, F – and minerals – phosphorus, fluorine, zinc and manganese.
In addition, additional stress is placed on the liver and pancreas.
do you need to eat fish?
The World Health Organization (WHO) recommends eating at least three servings of fish per week. It should be remembered that a serving means 100 g of fish fillets without skin, bones and additional ingredients.
However, according to nutritionists, fish can be eaten every day. The main thing is not to overdo it with fat.
fish oil separately
Despite the fact that beneficial substances are found in all varieties of fish, not every one can be called truly dietary.
Fish oil, despite all its benefits, is no less caloric than any other – 9 kcal per 1 g of fat. Therefore, if you want to replace some of the meat in your diet with fish in order to lose weight, carefully monitor which type of fish ends up on your table.
For the same reason, salted herring, sprat, sprat, mackerel and their relatives from brine cannot be classified as healthy dishes, using slices of which you can get the entire daily norm. Dry salted fish, for example, roach, is also salted.
And in canned food, involving the presence of fish in oil, in addition to excess salt, there is also excess fat – and not fish at all, often cheap vegetable. So, in 100 g of canned mackerel in its own juice there are about 200 kcal, and in mackerel in oil it is already 118 kcal more.
Not all fish are good for health, and some may even turn out to be dangerous. No need to buy:
- Fish on street trays, from cars and cisterns outside approved markets. Moreover, not only at the height of summer, but also in winter, when well-frozen carcasses of an incomprehensible species are thrown onto the scales. This can be fish that have died from parasites, undernourishment or disease and harvested for sale.
- A sleeping fish with sunken eyes, a thick layer of blood and mucus on its scales, and a scent that makes you even slightly alarmed.
- Fish in ice glaze, through which the fish appearance is not recognized. Often, cheaper varieties of fish are hidden under such packaging, which are passed off as those that are more expensive. As well as thawed and spoiled fish and substandard pieces.
- Canned fish in swollen or deformed cans, or in cans without labels or transparent plastic containers, with a clearly visible cloudy brine with blood or flakes.
fish is unhealthy
The main problem of fresh fish is in parasites, which can be obtained from the result of successful amateur fishing and even by purchasing the products of a reputable fish factory. They are found not only in the intestines, but also in muscle capsules.
The first rule of cooking fish at home is heat treatment according to all the rules. This means that inside a piece of fillet or fish cakes, the temperature reaches at least 70 degrees, the whole piece of fish must be warmed up evenly for 10 minutes.
important about fish
Fish is very healthy, not least because of its fat. Choose lean fish. Salted, smoked and canned fish will bring little benefit – as a rule, there is an excess of salt in it. Choose fish carefully in the store and be sure to thermally process it.