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Fish is a mandatory diet element of any healthy person. It contains a lot of beneficial substances, as well as omega-3 fatty acids, which are necessary for the body. There are a lot of reasons to eat fish daily. The main ones include:
- The right protein. Fish is a source of protein, which has a minimum of fat, while the nutritional value of such is great.
- Fish minimizes the number of harmful elements in the body. It is possible due to the content of omega-3 fatty acids. In this case, the risk of plaque formation or blood flow problems is much lower.
- Useful trace elements. Many of them are vital for health and well-being. It can include potassium and magnesium.
- Vision protection. Experts say that the connection with the use of fish is direct. The product can positively affect the state of vision, improve it or prevent it from deteriorating.
- Vitamin D. Fatty fish strengthens bones and teeth. It also helps to develop immunity to various ailments. We are talking about mackerel, herring, or salmon.
A Closer Look at A Fish Contents
The chemical composition of fish is subject to significant fluctuations, but within the same family, there is a relative constancy in the content of the main substances. The elementary chemical composition shows the content of individual chemical elements in the body of a fish. In total, we can find about 60 chemical elements in fish.
Among the macronutrients: oxygen (about 75%), hydrogen (up to 10%), carbon (about 9.5%), nitrogen (2.5–3%), calcium (1.2–1.5%), phosphorus (0.6–0.8%) and sulfur (0.3%). Among the trace elements: cobalt, iodine, iron, bromine, and fluorine. Trace elements also play a significant physiological role in the life of fish. Iron is a part of hemoglobin.
Scientists divide the vitamins contained in fish into two main groups — fat-soluble and water-soluble. Fish contains fat-soluble vitamins A, D3, E, and water-soluble B1, B2, B6, B12, inositol, folic and pantothenic acids.
It is worth noting the uneven distribution of vitamins in the body of fish. There are usually much more of them in the internal organs than in the muscles. It is especially true for fat-soluble products.
Fat-soluble vitamins such as A (promoting growth), D3 (preventing rickets), and E (promoting reproduction), you can find in large quantities in the liver of codfish, sharks, and marine mammals.
What does the current science say about the fish Health benefits?
Fish is a product that brings enormous benefits to our health. You should use this product at least once a week. Seafood has the richest vitamin and mineral composition, in addition, they are record holders in the content of some elements necessary for a person (for example, phosphorus and numerous fatty acids). And, of course, fish cooked according to the right recipe is a real delicacy for gourmets. How does fish affect the body?
- Reduces the risk of heart diseases. Omega-3 fatty acids reduce the level of inflammation and protect against chronic heart diseases. In addition, eating fish reduces the risk of developing heart failure and coronary heart disease.
- Contains a lot of vitamin D. This vitamin is necessary for the absorption of calcium and bone health.
- It is beneficial for vision. Omega-3 fatty acids improve vision and overall eye health. Fish is one of the best sources of such healthy fats.
- Improves sleep. If you can’t sleep or wake up at night, try eating fish more often. Vitamin D improves the quality of sleep.
- Relieves rheumatoid arthritis. Rheumatoid arthritis is a chronic inflammation of the joints. Frequent consumption of fish reduces the symptoms of this disease, relieving pain.
- Reduces the level of cholesterol. According to studies, the omega-3 fatty acids contained in fish help to reduce the level of low-density lipoproteins in the blood. This ” bad ” cholesterol is associated with the development of atherosclerosis.
- Reduces the risk of autoimmune diseases. Eating fatty fish helps prevent the development of autoimmune diseases, such as type 1 diabetes. Vitamin D has a positive effect on the immune system and carbohydrate metabolism.
- Accelerates the metabolism. Omega-3 fatty acids have a positive effect on metabolism. They accelerate the metabolism at rest and during physical activity, as well as the oxidation of fats.
- Lowers blood pressure. If you have high blood pressure, try to introduce fish into your diet. According to research, omega-3 fatty acids help reduce blood pressure.
- Improves concentration. The researchers found that teenagers aged 14-15 years who eat more fish than meat concentrate better and do not get distracted for longer, unlike those who eat little fish.
- It is beneficial for the liver. Omega-3 fatty acids help break down triglycerides and fatty acids in the liver, reducing the risk of steatosis (accumulation of excess fat in the liver).
- It helps athletes recover faster. It contains nutrients that help to recover after overwork.
What is the healthiest fish?
Almost any fish consists of protein and valuable omega-3 fatty acids. According to various scientific sources, regular consumption of fish is associated with good health and longevity. There is a decrease in the risk of developing cardiovascular, autoimmune, and malignant diseases. There are some varieties of fish with a high content of valuable nutrients (fatty acids, proteins, minerals, vitamins).
The most beneficial fish for eating:
- Wild salmon. Any type of salmon is rich in the most valuable omega-3 fatty acids, which reduce the risk of developing pathologies from the heart and blood vessels, obesity, type II diabetes, and cancer. Wild salmon is also rich in calcium, which is the main building material of bones.
- Salmon (Atlantic salmon). It is a valuable fish that has large amounts of vitamin D and group B, omega-3 fatty acids, and selenium in its composition. Salmon has a beneficial effect on the brain (improves memory and attention), inhibits chronic inflammation, preventing the formation of cancer and some chronic pathologies. It also promotes weight loss.
- Tuna. Tuna contains a lot of proteins, vitamins (D and group B), selenium, and cobalt. Regular consumption of tuna is associated with a low incidence of diseases from the thyroid gland, heart and blood vessels, the central nervous system, as well as with a decrease in body weight.
- Rainbow trout. It does not contain harmful chemicals, but it is rich in valuable proteins with essential amino acids. Due to its low-fat content and abundance of proteins, it is a component of sports diets. Scientists claim that against the background of the systematic inclusion of trout in the diet, atrophic diseases of muscle tissue (sarcopenia) are less common, the frequency of which increases with age. Fish is also rich in vitamin B12, which is necessary for the creation of red blood cells in the red bone marrow and the transmission of nerve impulses.
- Pacific halibut. It is a rich source of protein, vitamin D, and potassium. Proteins and vitamin D are responsible for the integrity and functional activity of the musculoskeletal system, and potassium, in combination with omega-3 fatty acids, participates in the regulation of blood pressure.
- Mackerel. It is a white fish with a rich taste. It is the leader in the content of omega-3 polyunsaturated fatty acids and vitamin B12. Mackerel helps to restore brain functions after severe injuries and operations.
- Cod. It is a low-fat dietary fish that contains a lot of proteins, B vitamins, and phosphorus. Nutritionists often recommend the use of this fish to reduce or maintain body weight.
- Sardines. This fish belongs to the fatty varieties of fish, which means it contains a large amount of polyunsaturated fatty acids. Sardine is also rich in calcium, iron, selenium, and B vitamins.
- Herring. It also belongs to the sardine family, but it is distinguished by a higher content of vitamin B12. This feature allows using it for the treatment of B12-deficiency anemia and improving the cognitive sphere (memory, attention, thinking).
- Perch. It is valued for its mild taste and refined aroma. It contains large amounts of cobalt, manganese, and chromium. These trace elements are involved in the work of all enzymatic systems of the body and metabolism.
Is grilled fish healthy?
Cooking on the grill is very widely used in cooking. A distinctive feature of this method of cooking is the absence of oil for frying. And, as you know, vegetable oils emit harmful carcinogens when heated.
An appetizing crust appears on the surface, and all the “juices” remain inside during cooking grilled fish. They preserve the vitamins and trace elements of the product. But for their safety, wrap the fish in foil. Or cover with a lid, when using an electric or gas grill.
Is baked fish healthy?
When baking fish, you will get a delicious but harmful product to your health. With any heat treatment, the temperature of which is above 100 degrees, fatty acids (omega-3 and omega-6) turn into very toxic and toxic substances.
All types of heat treatment are equally dangerous to health. The baking temperature in the oven is 150-250 degrees. Already at a temperature above 110 degrees, fatty acid molecules are broken off from unsaturated fatty acids and their further decomposition with the formation of toxic isomers – aldehydes and ketones. These toxic compounds are harmful to our health, so you should not abuse the frequent cooking of fish in the oven.
Is fried fish healthy?
Fried fish is delicious, but harmful food. It increases the level of cholesterol in the blood and causes heart and vascular diseases. Carbohydrates that are contained in fish during frying form a carcinogen (chemical) that increases the risk of cancer. Therefore, it is better to replace the steaming of fish or in the oven in foil or sleeve or stewed form. If you like fried fish, then replace sunflower oil with olive oil.
How to cook fish without frying
Nutritionists often recommend focusing on fish dishes. They contain the necessary and at the same time easily absorbed by the body protein, valuable fatty acids, and a lot of vitamins. It is easy to bake fish in the oven or a slow cooker, but many people prefer to cook it in a frying pan. Meanwhile, fried dishes are not at all beneficial, on the contrary. A great alternative is to put out the fish in a frying pan.
Salmon in cream sauce recipe
Necessary ingredients:
- salmon fillet – 0.5 kg
- cream – 0.2 l
- garlic – 2 cloves
- dill and parsley
- butter – a quarter of a pack
- wheat flour – a tablespoon
Cooking technology:
- Cut the fish into fillets.
- Wash and dry the fillets with a towel. Cut into medium-sized cubes.
- Melt the butter in a frying pan. Put the pieces of salmon in it and cover the pan with a lid. Simmer the fish in a frying pan under a lid for 5-7 minutes.
- In a small amount of cream, dilute the flour. Add the cream, stirring.
- Pour the cream over the fish, slightly increase the heat and simmer for 10 minutes.
- Season, add salt, sprinkle with chopped herbs. Add the garlic cut into small pieces. Simmer under the lid for another 10 minutes.
Healthy ways to cook fish (white fish case)
A healthy way of cooking white fish should do without frying. Use baked vegetables, lettuce leaves, rice as the main products. For refueling, you can take a small amount of vinegar or olive oil. It is worth giving up the use of spices and herbs, chopped nuts, and mayonnaise.
Ingredients:
- vegetable oil – 10 ml
- salt – 3 g
- cream – 180 ml
- pure water – 500 ml
- cauliflower – 130 g
- onions and carrots – 100 g each
- salmon fillet – 500 g
Preparation:
- Wash the fish fillet, cut it into small cubes and fry it in vegetable oil until a lightly fried crust is obtained.
- Add the pre-chopped cauliflower, onion, and carrot to the salted water. Add the salmon fillet.
- Cook all the ingredients for about 20 minutes (before cooking the vegetables).
- Use an immersion blender, the fish and vegetables must be thoroughly crushed.
- Mix everything with the cream, and then put it back on the fire. Cook the dish for 8 minutes.
- Before serving, garnish the soup with chopped herbs and a few pieces of fish fillet.
How long does it take salmon to cook in the oven?
Baked salmon in the oven is a delicious dish. Take some precautions to prevent the fish from drying. The strong heat of the oven can dry the salmon. The simplest way to cook salmon is to marinate it for 30 minutes and bake it in the oven in foil. You can prepare it quickly — 20-25 minutes. You can spoil the fish only by drying it out.
How does Gordon Ramsay fry salmon?
Gordon Ramsay’s teriyaki salmon is a great option for cooking fish.
Ingredients:
- Salmon fillet – 500 g
- Garlic – 2 cloves
- Ginger – to taste
- Soy sauce – 3 tablespoons
- Maple syrup – 2 tablespoons
- Mirin – 1 tablespoon
- Olive oil – to taste
- Sea salt – to taste
- Ground black pepper – to taste
How to cook:
- Prepare the marinade, chop the garlic and ginger into a mold, add soy sauce, mirin, maple syrup, and a little olive oil.
- Season the salmon fillet with salt and pepper, put it in the marinade, and send it to the refrigerator for 15-20 minutes.
- Pour a little oil into a preheated frying pan and put the salmon fillet skin down, put the ginger pieces on top.
- Fry and turn over, then pour the remaining marinade into the pan. Caramelize the fish.
- Put the fish on plates and pour the remaining sauce on top.
On the horizon
Fish is a beneficial product. It has different vitamins and minerals necessary for the body. There are many options for cooking fish – choose the most healthy and delicious for yourself!