Low-fat varieties of fish: list, recipes, tips for choosing. What kind of low-fat fish is suitable for a balanced diet and is there a large list of products allowed for losing weight?

Good afternoon, my dear readers! Today I will tell you about my favorite product - fish. Currently, scientists have proven its usefulness for weight loss. Low-fat fish for the diet, the list of which is given below, was divided by fat content and calorie content. Let's look at popular power systems that use this valuable product. And I included tips on how to best prepare fish so that it is tasty and healthy.

Fish is a source of high-quality protein and is quickly absorbed by the body. If it takes about three or four hours to digest the meat, then the fish will “dissolve” in two. Therefore, it is recommended in dietary nutrition even for evening meals. Proteins keep you feeling full for a long time. The brain “gives a signal” not to store anything on the sides or butt.

I think many people have heard about the longevity of the people of Japan. They have virtually no problems with the thyroid gland. Excellent vision and smooth skin last until old age. Just look at the photo - cheerful, youthful people. Scientists have found that the cause of health was the use of large quantity sea fish. The composition of your favorite product includes the following benefits:

Omega-3 fatty amino acids;
vitamins;
phosphorus;
zinc;
calcium.

Regular consumption of seafood reduces the risk of heart disease. The pressure stabilizes. Work improves immune system and brain. If you don’t want to suffer from dementia in old age, eat fish.

Iodine - saturates thyroid gland, which has a huge impact on calorie burning and metabolism. And Omega-3 fatty acid is a very healthy thing. Without it, the synthesis of other substances in the body is impossible. It maintains normal sensitivity of nerve fibers and participates in muscle contraction. The presence of beneficial Omega-3 acids will have positive influence on hair, skin, nails.

In non-carbohydrate nutrition systems when losing weight, it is often advised to replace meat with fish. However, not all varieties are equally useful. In terms of calorie content, fatty mackerel is far ahead of lean pork. In order not to be mistaken, we will divide the fish according to fat content.

To get an idea of the fat content of seafood, pay attention to the color of the meat. If it is light, you have a lean variety of fish. The darker the fillet, the more calories. Think herring, salmon or mackerel.

Of course, scientists say that fatty fish is the healthiest. It contains a large amount of necessary substances. But when losing weight, you should forget about it. Or reduce your consumption to a small piece per week.

Low-fat varieties Let's mention the fish separately. They have no carbohydrates. That's why they are so popular among fans. So switching to fish while dieting can help delay the need to lower your carbohydrate intake.

Product (per 100 grams)	Squirrels	Fats	Carbohydrates	Calorie content
WITH low content fat (2 to 5 grams)
Tuna	24,4	4,6	0	139
Sea bass	18,2	3,3	0	103
Far Eastern flounder	15,7	3	0	90
Vobla	18	2,8	0	95
Bream	17,1	4,4	0	105
Carp	18,2	2,7	0	97
White-winged halibut	18,9	3	0	103
Hake	16,6	2,2	0	86
Oceanic horse mackerel	18,5	4,5	0	114
Very low fat content (less than 2 grams)
Pollock	15,9	0,9	0	72
Blue whiting	18,5	0,9	0	82
Haddock	17,2	0,5	0	73
Cod	16	0,6	0	69
River perch	18,5	0,9	0	82
Pike	18,4	1,1	0	84
Zander	18,4	1,1	0	84
crucian carp	17,7	1,8	0	87

Lean fish has less fat than the leanest meat. You can get the same amount of protein from everyone, but consume fewer calories. This will allow you to keep your carbohydrate intake to a relatively moderate level and you won't feel too depleted. Even in the evening. There will definitely not be any extra leftovers 😉

If you are wondering how often you can eat fish, then I can please you - if there are no contraindications, then at least every day. A serving of 100 grams is considered standard. And even if you are not a fan of this type of product, then arrange “fish days” for yourself at least sometimes. A plate of fish soup or a fragrant baked piece will add variety to any menu.

Which one is better and how to cook it

Even on the most democratic Dukan diet, you can eat this product at any stage. Dr. Dukan focuses on proteins and prohibits carbohydrates, fats and sweets. Fish is not the last place in the food system. During all stages of the diet, almost any diet is allowed - sea or river. You can even have a little piece of smoked salmon. I wrote an article about in more detail. Products can be boiled, steamed, fried or baked in foil. But with a minimum amount of vegetable oil.

Now let's move on to the most delicious moment. Fish recipes for diets are a separate science. They need to take into account the usefulness of a particular variety. And also how safe it will be to use if you have gastritis or diabetes.

Cooking

I recommend including it in your diet the following types seafood: tuna, flounder, haddock, pollock, cod, as well as shrimp and crabs. See the table above for other types with low and very low fat content. But the amount of protein in such meat is high.

To reduce calorie content, you can boil the fish in water or steam it. The last method is the healthiest and tastiest. The meat turns out juicy and tender. For flavor, sprinkle the pieces with a little lemon juice and add a sprig of herbs (dill, parsley). Sprinkle with aromatic fish seasoning and wrap in foil. In 30 minutes it will be ready.

A plate of fish soup without potatoes is an excellent dietary dish. You can eat as much as you want without any consequences on your waistline. A very tasty broth is made from pike. Minimum calories with amazing aroma.

Try to use less sauces. They provoke appetite. If you don’t like the fishy smell, soak the seafood in milk for an hour. The unpleasant aroma will disappear.

Some of my people complain that the fish falls apart when cooked. Try cooking cod. Its fillet is not as tender as other species. Or you can use a little trick. Add a little vinegar to boiling water and boil the fish calmly. The aromatic fillet will not fall apart.

Bake

Recipes for weight loss contain a minimum of oil. The baking process itself involves cooking the product simultaneously from all sides in the oven. At the same time, the fish turns out much tastier than with banal boiling.

Foil or a sleeve is suitable for baking. Nutritionists have noticed: oven-fried foods are much healthier than those fried in a frying pan. Pieces of fish can be “released from protection” a few minutes before they are ready. Then you will get a delicious crust without butter. Or try baking it in natural yoghurt. The taste is indistinguishable from sour cream. But fewer calories.

Can I eat fried, salted or smoked?

If you have gastritis or other stomach problems, you shouldn’t eat fried food.. But reconsider your cooking methods. In batter or breadcrumbs - definitely not. Especially with diabetes. If you really want it, you can treat yourself to a portion in a small amount of oil. But not more than once a week. Just don’t forget to place the finished pieces on a napkin. The oil should be absorbed. By the way, in my article “” you can find a lot of interesting things.

And here Doctors do not prohibit salty food. Just not herring or ram, of course. It’s better to make lightly salted, low-fat fish yourself. Eat only in the first half of the day. Otherwise, expect unpleasant swelling on your face and overweight on the scales. After eating something salty, you just want to drink and drink.

Smoked is strictly prohibited! Don't even think about it - definitely not. The dangers of smoked food have been talked about for so long that everyone has stopped paying attention to it. But in vain - dangerous carcinogens can cause cancer.

Smoked meats negatively affect the stomach and liver. Firstly, the amount of salt in such products is increased. Secondly, the calorie content increases due to the removal of water during the cooking process. In order not to be unfounded, I am attaching a table for comparison.

	Fats in fresh fish, per 100 grams	Fats in smoked fish, per 100 grams	Calorie content of smoked fish per 100 g
Hot smoked perch	0,9	8	166
Cold smoked sturgeon Tesha	10,9	25,7	302
Cold smoked sturgeon balyk	10,9	12,5	194
Cold smoked roach	2,8	6,3	181
Hot smoked cod	0,6	1,2	115
Hot smoked bream	4,4	4,5	172
Cold smoked bream	4,4	4,6	160
Hot smoked cod	0,6	1,2	115
Cold smoked mackerel	13,2	15,5	221

And careless manufacturers can smoke low-quality raw materials. In addition to the main problems, you can also get poisoned.

Fish is a tasty and healthy product that will help cope with overweight. Choose low-fat varieties and cook. Fried, baked or boiled - you can calculate a varied menu for the whole week. Daily use will make you not only slim, but also beautiful.

Another short video about the benefits of fish:

That's all, my dears! If you liked the article, do not hesitate to leave comments. – a lot more interesting things await you. See you!

Nutritionists classify low-fat fish as healthy food. If you prepare it correctly, a person will not gain excess weight. Fish fillet consists of approximately 17% protein and amino acids, which are beneficial for the health of the human body. Lean fish meat also contains beneficial vitamins and microelements.

Fat categories

Fish species are divided into 3 categories:

low-fat varieties, contain up to 4% fat;
medium fat varieties, contain from 4 to 8.5% fat;
fatty varieties contain more than 8.5% fat.

By the way, the fat content of all types of fish also depends on the time of year. They accumulate the maximum amount of fat during the breeding season (spawning).

Meat of all varieties contains proteins (from 14 to 27%) and fats (from 0.3 to 36%). To conveniently distinguish between fish varieties, it is best to use a list or table that allows you to accurately differentiate them by fat content or calorie content.

Red lean fish is best stewed and baked in pieces

High fat types

Fatty varieties include:

mackerel, catfish;
sprat, stellate sturgeon;
fatty herring, eel;
sturgeon, halibut;
saury.

The listed fish are not suitable for dietary nutrition due to the fact that their fat content is more than 8.5%, and their calorie content varies from 270 to 348 kcal per 100 g.

However, they are considered the most useful. This is due to the fact that they contain more iodine and fatty acids. These components are capable of protecting vascular system, thyroid gland, and they also lower cholesterol levels and improve metabolic processes in the body.

This list will help you eliminate fatty varieties from your diet.

Medium fat varieties

Medium fatty types include:

catfish, horse mackerel;
carp, silverfish;
redeye, carp;
herring, anchovy;
lean herring, pink salmon;
pike perch, smelt;
ide, bream (river, sea);
salmon, sea bass;
tuna

Their calorie content per 100 g is approximately 126 - 145 kcal.

You can eat such fish on a diet, but only with the permission of a nutritionist. These varieties contain a lot of protein, so it is better to eat it for people who play sports. It is best to prepare dishes from them by stewing, salting, smoking, but it will still be healthier to steam the dish.

Cod has minimal fat

Varieties with the lowest fat content

Low-fat varieties include:

navaga, cod;
lemonema, haddock;
pollock, pollock;
river perch, roach;
pangasius, pike;
crucian carp, pike perch;
tilapia, omul;
burbot, mullet;
flounder, white-eye;
grayling, lamprey;
roach, mackerel;
whitefish, sorog.

This list also includes crustaceans and molluscs.

Dishes prepared from the leanest fish contain only up to 100 kcal per 100 g.

By consuming lean and low-fat fish, you can not only lose extra pounds, but also improve your health. Doctors also recommend introducing low-fat varieties of fish dishes to children.

Of the carp family, only crucian carp have a low fat content. Other representatives belong to the moderately fatty group.

What is fattier: trout or salmon?

Many people sometimes mistakenly attribute trout and salmon to low-fat varieties. However, it is not. To better understand which fish (trout or salmon) has the least amount of fat, you should compare them.

Trout has only 7% fat and 147 kcal, while salmon has 15% fat and 219 kcal. Thus, they are both not low-fat varieties.

Trout is included in the moderately fatty group, which means it can be eaten during a diet with the permission of a doctor.

Proper preparation of fish for diet

A person who decides to go on a diet for the first time should regularly consume fish dishes. They will make it easier to endure this period. Due to their low calorie content, they stimulate weight loss, but at the same time satisfies appetite well.

While on a diet, you should not eat fried, smoked, salted or dried fish. You should also refrain from eating canned food.

For variety, you can prepare soups, steamed cutlets and meatballs, casseroles and soufflés from low-fat fish varieties.

By the way, varieties of fish with low fat content are useful for certain diseases. For example, for gastrointestinal diseases ( gastrointestinal tract) it is best to eat such dishes. This is due to the fact that they are easily absorbed and digested without burdening the body.

Regular consumption of fish dishes will not only help you lose weight, but also strengthen your immune system, improve brain activity, and also improve the health of your skin, hair, nails, and even teeth.

Low-fat varieties of fish are best suited for the diet, and they are also easier to prepare.

Simple recipes for low-fat fish

These recipes will help you prepare fish dishes quickly and tasty. This will diversify your diet and help you endure the period of treatment or weight loss.

Cod fillet steak with potatoes

To prepare 3 – 4 servings you will need the following products:

700 g cod meat;
10 medium potatoes;
1 medium sized onion;
1 small lemon;
3 dessert spoons of plain yogurt;
50 g rye flour;
3 tablespoons dessert olive oil;
1 small root of horseradish.

You will also need a small bunch of dill, parsley and lettuce, as well as spices in the required quantity to achieve the usual taste.

To prepare such a dish, you can use any sea fish from the cod family (navaga or pollock).

Peel the potatoes and remove their eyes. Rinse it in cool water. Cut into slices of approximately 1 cm and boil.
Peel the onion, rinse cold water(this way it won’t sting your eyes) and cut it into rings or half rings.
Rinse the lemon well and cut half into slices.
Inspect the fillet for bones (remove any found) and cut into portions. Then coat them with spices and roll in flour on all sides. Fry in olive oil until lung education crusts.
Rinse the horseradish, scrape it with a knife if necessary and chop it using a grater.
To prepare the sauce, mix yogurt with lemon juice from the second half of the fruit, grated horseradish and herbs (dill, parsley). Mix everything well.

Before serving the dish, you should place all the ingredients on plates and garnish with chopped herbs, lettuce and lemon slices with onions.

A low-fat diet fish like cod is perfect because the calorie content of such a dish is only 235 kcal.

Tilapia fillet cutlets

To prepare 5 servings you will need:

700 g tilapia fillet;
1 onion (onion);
1 chicken egg;
80 – 90 g boiled round rice;
3 tablespoons vegetable oil;
1 small bunch of dill.

To achieve the usual taste, use spices and seasonings for fish.

Remove all bones from the fillet and grind it in a blender or meat grinder until it has the consistency of minced meat.
Peel and rinse the onion in cool water, and then chop until smooth.
Combine the egg with minced meat, onion and boiled rice.
Wash the greens and chop them. After this, add it to the minced meat along with the spices and mix everything thoroughly.
Form into cutlets.

After this, they can be placed on a baking sheet, slightly greased with oil, and placed in the oven, preheated to 150 degrees. After about 15 - 20 minutes, the dish will be browned, which means it can be taken out and served. You can complement the dish with boiled potatoes or fresh vegetables.

By the way, this fish is also commonly called tilapia, and both names are considered correct

Halibut with vegetables Vietnamese style

To prepare 3 – 4 servings you will need:

500 – 600 g halibut fillet;
2 tomatoes;
2 peppers (Bulgarian);
2 medium sized cloves of garlic;
1 lime or lemon;
40 ml fish sauce;
40 ml sesame oil;
15 g chopped ginger;
10 g white sugar (sand);
3 sprigs of mint.

It is also necessary to use spices and hot seasonings for fish.

Wash the fillet and cut into pieces.
Mix lemon juice with sesame oil, fish sauce and spices. Then pour the resulting marinade over the fillet pieces and leave to sit for about 10 - 13 minutes.
Peel the tomatoes (pour boiling water over them first) and cut into cubes.
Peel the garlic and pepper, and then cut into small pieces. Then mix them with tomatoes and ginger.
Rinse the mint and chop finely.
Wash the lemon or lime and cut into slices.
Place the vegetable mixture on the marinated fillet pieces and pour the marinade over everything.
Wrap each piece separately in food foil and place on a baking sheet.
Place it in the oven (preheated to 150 degrees) and leave for 25 minutes.

After cooking, transfer the finished fish from foil to plates and garnish with mint and lime (lemon) slices.

Even small bones must be removed from the fillet

Freshwater fish have a faint smell of river or algae. Therefore, after cutting it, it is better to soak it in water with lemon juice.

Fresh carcasses should have shiny scales, red gills and some bulging eyes without film. If at least one sign is missing, it means that the fish is no longer completely fresh or has been re-frozen.

If the dish is prepared from fillet, then it is better not to be lazy and remove all the bones, especially small ones.

To find out whether fish is oily or not, just look at the lists and make your choice. And find out which fish is most suitable for proper nutrition, you can see a nutritionist. He will not only tell you which types of fish are most suitable, but also how best to prepare them.

Fish is a source of high-quality, easily digestible animal protein with essential amino acids. In addition, fish (especially sea fish) contains micro- and macroelements necessary for health (phosphorus, iodine, iron, etc.), fat-soluble vitamins (A, D, E), which are not sufficiently represented in other food products. Fish must be present in the menu of patients with pancreatitis, at least once a week - to enrich the diet with protein and to add variety to a strict diet.

Fish selection

Not all fish are suitable for eating with pancreatitis. When choosing a fish variety, most attention is paid to fat content. A statement about the benefits of even very fatty fish (the main part of fish oil is represented by polyunsaturated fatty acids, which help normalize fat metabolism and ultimately reducing the level of harmful fats and cholesterol) will be correct only in relation to healthy people. Unfortunately, with pancreatitis healthy fats overload the pancreas in the same way as harmful ones. This is due to the fact that the breakdown of any fat requires a pancreatic enzyme - lipase, the production of which is deliberately suppressed in acute phases illness (in order to ensure rest of the pancreas), and during remission, enzymatic deficiency is often observed.

The use of fatty fish in the diet of patients during an exacerbation is generally unacceptable, and during the period of remission it is extremely undesirable, since an excess of fat is almost always accompanied by the development of diarrhea (loose stools appear with a greasy sheen, which is given to it by undigested fats), abdominal pain, nausea, vomiting and new exacerbation.

Low-fat fish varieties, in turn, can be divided into lean (dietary) and moderate-fat. Skinny varieties are suitable for inclusion in the menu by the end of the first week from an exacerbation chronic pancreatitis or acute attacks. During remission of chronic pancreatitis, when the condition is normalized and stable laboratory parameters, it is allowed to carefully and gradually introduce fish of moderately fatty varieties - it has a brighter and milder taste, more aromatic and more tender than lean fish. But the main share among fish dishes Should still be occupied by low-fat varieties, the use of which, if the preparation rules are followed, does not pose any risks to the pancreas, but will only be beneficial.

Skinny fish varieties (fat content within 4%)

The lowest fat content (up to 1%) is observed in sea fish (cod, lemon, navaga, haddock, blue whiting, pollock, pollock) and river perch.
Pike perch, pike, carp, Argentina, white-eye, white fish, flounder, crucian carp, mullet, grenadier, lamprey, burbot, omul, roach, pristipoma, whitefish, sorog, grayling, shokuri have a fat content of 1 to 2%.
From 2 to 4% fat is found in asp, rudd, icefish, mackerel, merrow, sea bass, pagrus, halibut, sabrefish, carp, lean herring, trout, greenling and hake.

These indicators are approximate, since the fat content of the fish depends not only on the variety, but also on the age of the caught fish, the time of catch (before spawning in the autumn-winter time, the fish has the highest fat content). But when choosing fish for dietary nutrition, you should focus on these varieties.

Moderately fatty fish (fat content within 8%)

anchovies;
pink salmon;
catfish;
carp;
chum salmon;
smelt;
red-eye;
river and sea bream;
oily fish;
spring capelin;
carp;
herring;
silverfish;
snack;
horse mackerel;
cheese;
tuna;
sole;

Features of buying and preparing fish for pancreatitis

The healthiest fish is fresh, but it is impossible to purchase fresh sea fish in many regions of Russia. Therefore, you often have to buy fresh frozen fish, from which you should choose the highest quality fish that has not been frozen or re-frozen (this may be indicated by yellow plaque, a large amount of snow and ice on the fish carcass, an uneven layer of ice).

Before preparing fish dishes, the fish should be thoroughly cleaned and rinsed. IN acute periods diseases, only fish fillets are used for nutrition, that is, the skin and bones should be removed. The menu can include dishes from chopped fillet - quenelles, steamed cutlets, soufflés and casseroles.

During the period of remission, fish prepared as a whole piece (or carcass) is allowed - boiled, steamed, stewed, baked. Fried, smoked, salted and dried fish, canned fish are excluded from the diet.

It is not for nothing that nutritionists classify low-fat fish as a healthy dietary food.

Properly cooked low-fat fish with vegetables will never make you and yours overweight.

About 15% of fish meat is high-quality protein, which contains all the amino acids necessary for the human body.

The fat content of the fish is sufficient important indicator and directly depends on its variety. The fat content of fish also varies depending on the time of year.

As a rule, the fish becomes the fattest during the spawning period.

Lean varieties (fat content up to 4%),

-moderate-fat varieties(4 to 8% fat) and

Fatty varieties (more than 8% fat).

Skinny fish varieties include:

Cod (0.3% fat content), haddock (0.5% fat content), navaga (0.8-1.4% fat content), silver hake (0.8-1.4%), pollock (0.5- 0.9% fat content), pollock (up to 2%), cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat content), all types of mollusks and crayfish families.

The meat of these varieties is low in calories. The calorie content of meat, for example, is 70-90 kilocalories, cod - 70-90 kcal, and flounder - 80 kcal. You can cook and eat these types of fish every day and without worrying about gaining excess weight.

The average calorie content of these types of fish is comparable to the calorie content of meat: for lean herring it is 120-140 kcal, for tuna - 130-140 kcal, for carp - 90-120 kcal.

The calorie content here is already quite high. Thus, fatty herring has a calorie content of 210-250 kilocalories per 100 grams, fatty mackerel - 180-220 kilocalories.

White, dense cod meat contains 18–19% protein; it contains very little fat (0.3–0.4%), virtually no cholesterol, and contains beneficial phospholipids. There are no small muscle bones in cod meat.

Freshwater fish of moderately fatty and skinny varieties from the carp family, which include carp, bream, tench, roach, crucian carp, carp, asp, ide and silver carp, are highly valued as a source of complete protein and.

Although some types of fish have a lot of fat, these fats are classified as healthy, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish that contain the most unsaturated fatty acids. However, if you have high cholesterol levels in your blood, you will have to give up mackerel, because... it stimulates the production of abnormal cholesterol.

Interestingly, Lake Baikal is home to the fattest fish in the world. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is large head with a huge mouth, fins and a spine.

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Simple recipes for low-fat fish

Cod steaks with potatoes

4 servings, 234 kcal, cooking time 45 minutes.

Ingredients: 600 g cod fillet, 8 potato tubers, 1 onion, 1 lemon, 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons yogurt, 2 tablespoons rye flour, 1 tablespoon grated horseradish, 1 bunch of parsley, pepper, salt,

Peel the potatoes, wash them, chop them coarsely and boil them in salted water. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the parsley and chop finely. Wash the cod fillet, cut into portions, salt and pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yogurt with lemon juice, horseradish and some parsley. Place the steaks and potatoes on plates, pour over the sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.

Pollock stewed with lemon

3 servings, cooking time 40 minutes, 176 kcal.

Ingredients: 600 g pollock, 200 ml vegetable broth, 2 carrots, 2 tomatoes, 1 onion, 1 celery root, 1 lemon, 2 tablespoons olive oil, 2 bay leaves, 0.5 bunch of dill, pepper, salt.

Clean the fish, gut it, wash it, cut it into portions, rub with salt and pepper. Peel the carrots and celery root, wash and cut into slices. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the tomatoes, cut into slices. Wash the dill greens. Saute carrots, celery and onions in olive oil. Place pollock in a thick-bottomed pan. Place sautéed vegetables and lemon slices on top. Pour in broth, add Bay leaf, simmer over low heat, covered, for 20 minutes. Place the finished fish on plates, garnish with tomato slices and dill sprigs.

Hake baked with apples

4 servings, 45 minutes, 78 kcal

Ingredients: 1 hake, 1 apple, 1 onion, 100 g small carrots, 70 g rice noodles, 0.5 bunch of green onions, 1 tablespoon lemon juice, 0.5 teaspoon mustard seeds, 2-3 sprigs of dill, pepper, salt .

Wash the apple, remove the core, cut into slices. Rub the prepared hake outside and inside with salt and pepper, stuff it with apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in a preheated oven for 30-35 minutes. Rice noodles Boil in salted water, place in a sieve. Peel the carrots, wash them, boil them in salted water.

Peel the onions, wash them, cut out decorations from them. Wash the green onions, finely chop (leave a few feathers for decoration). Wash the dill greens. Place the finished fish on a dish, garnish with noodles and carrots, sprinkle with green onions. Decorate the dish with onion garnishes and green onions.

Flounder stewed with cabbage and leeks

4 servings, 45 min., 216 kcal

Ingredients: 600 g flounder fillet, 500 g Chinese cabbage, 100 pickled champignons, 2 leeks, 200 ml vegetable broth, 3 tablespoons soy sauce, 2 tablespoons lemon juice, 0.5 bunch of parsley, ground paprika, pepper.

Wash the flounder fillet and cut into small pieces. Wash and chop the Beijing cabbage. Wash the leeks and cut into rings. Cut the marinated champignons into thin slices. Wash the parsley and chop finely. Bring the broth to a boil, add soy sauce and lemon juice. Place flounder pieces into the broth and simmer for 5 minutes. Add leeks, cabbage and mushrooms, simmer for another 7-10 minutes. Season the dish with paprika and pepper, stir, place on plates and sprinkle with parsley.

Navaga stewed with tomatoes and bell peppers

2 servings, 45 minutes, 185 kcal.

Ingredients: 500 g navaga fillet, 2 pods of red bell pepper, 2 tomatoes, 1 parsley root, 1 celery root, 1 onion, 1 tablespoon olive oil, 2 lemon slices, 0.5 teaspoon mustard seeds, 0.5 bunch of parsley , pepper, salt.

Wash the navaga fillet, dry with a napkin, cut into small pieces, add salt and pepper. Wash the tomatoes, pour boiling water over them, remove the skin and cut into small pieces. bell pepper wash, remove stems and seeds, pour boiling water over and cut into strips. Peel, wash, and finely chop parsley and celery roots. Wash the parsley and chop finely.

Peel the onion, wash it, chop it finely and fry it in olive oil. Place the roots in a saucepan, pour in 350 ml of water, add salt and bring to a boil. Place the fish in a pan and simmer over low heat, covered, for 10 minutes. Add tomatoes, onions, bell peppers and mustard seeds, simmer until tender. Place the fish on plates, garnish with lemon slices and sprinkle with parsley.

Royal perch on skewers

4 servings, 35 min 176 kcal.

Ingredients: 500 g king perch fillet, 250 g canned seaweed, 1 orange, 1 radish, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon sesame oil, 1 teaspoon apple cider vinegar, spices for fish, salt.

Wash the king perch fillet, cut into long narrow strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Season the seaweed with sesame oil and vinegar. Peel the radish, wash it, cut out decorations in the form of flowers. Wash the orange and cut into semicircles.

Thread orange semicircles and pieces of fish alternately onto wooden skewers and bake in a preheated oven for 20-25 minutes. Place the finished fish on plates and garnish with radish flowers. Serve the seaweed separately.

Hake and shrimp meatballs

4 servings, 45 minutes, 179 kcal.

Ingredients: 500 g hake fillet, 250 g peeled shrimp, 150 ml fish broth, 2 bell peppers, 2 tomatoes, 1 onion, 1 egg, 0.5 bunch of parsley, 0.5 bunch of green onions, 2 tablespoons of olive oil, 2 tablespoons rice, ground red and black pepper, salt.

Rinse the hake fillet and pass through a meat grinder. Chop the shrimp, mix with minced fish, add the egg and washed rice, salt and pepper, mix and form into meatballs. Wash the tomatoes, pour boiling water over them, cut into pieces. Wash the bell pepper, remove the stems and seeds, cut into half rings. Peel the onions, wash them, cut them into rings. Fry the vegetables in a frying pan in hot oil for 5 minutes, put the meatballs on top, pour in the broth and simmer covered for 10-15 minutes. Wash the green onions and parsley and chop finely. Arrange the finished meatballs and vegetables on plates, sprinkle with parsley and green onions.

Boiled pollock with spicy tomato sauce

4 servings, 45 minutes, 165 kcal.

Ingredients: 800 g pollock fillet, 4 tomatoes, 1 tablespoon apple cider vinegar, 1 teaspoon sugar, 1 teaspoon cumin seeds, 0.5 bunch of cilantro, 0.5 bunch of dill, 0.25 teaspoon mustard seeds, 0. 25 teaspoons grated pickled ginger, ground red and black pepper, salt.

Wash the pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour boiling water over them, remove the skins and rub through a sieve. Add sugar, salt, pepper, mustard and cumin seeds, ginger and vinegar to the resulting puree, mix and bring to a boil over low heat with constant stirring. Wash the green cilantro and dill and chop finely. Place the fish on plates, pour over the sauce, sprinkle with dill and cilantro.

Fried pollock with broccoli and boiled potatoes

2 servings, 45 minutes, 198 kcal.

Ingredients: 400 g pollock, 200 g frozen broccoli, 4 potato tubers, 1 onion, 1.5 tablespoons breadcrumbs, 1.5 tablespoons vegetable oil, 1 tablespoon lemon juice, 0.5 bunch of dill, pepper, salt.

Cut the prepared pollock into small pieces, add salt and pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil, place on a paper towel to absorb excess oil. Wash the potatoes, boil in salted water, peel and cut into slices. You can grate hot potatoes using a grater.

Boil broccoli in salted water, place in a sieve. Wash the dill greens. Peel the onion, wash it, cut it into rings. Place fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.

Flounder baked with onions and mushrooms

4 servings, 45 minutes, 218 kcal.

Ingredients: 800 g flounder fillet, 250 g champignons, 100 ml mushroom broth, 2 onions, 2 tablespoons olive oil, 1 bunch of parsley, ground coriander, ground red and black pepper, salt.

Wash the flounder fillet and cut into portions. Wash the champignons and cut into slices. Peel the onion, wash it, cut it into half rings and fry it in olive oil (1.5 tablespoons) along with the champignons. Wash the parsley and chop finely. Place the flounder pieces in a baking dish greased with the remaining oil, salt and pepper, sprinkle with coriander. Place mushrooms and onions on top, pour in heated broth and place in a preheated oven for 25-30 minutes. Place the finished fish on plates, sprinkle with parsley and serve.

Hake baked with parsley

4 servings, 45 minutes, 168 kcal.

Ingredients: 800 g hake fillet, 2 tomatoes, 2 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 tablespoons of breadcrumbs, 1 bunch of parsley, pepper, salt.

Peel the garlic, wash it, chop it using a garlic press. Wash the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then place in a baking dish. Wash the parsley, finely chop (leave a few sprigs for decoration), mix with breadcrumbs, lemon juice and olive oil. Grease the fish pieces with the resulting mixture and bake in a preheated oven for 20-25 minutes. Wash the tomatoes, cut into slices. Place the finished fish on plates, garnish with tomato slices and remaining parsley sprigs.

Hake baked with shiitake

2 servings, 45 minutes, 214 kcal.

Ingredients: 400 g hake fillet, 250 g shiitake, 100 g rice vermicelli, 70 g Korean carrots, 1 onion, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon soy sauce, 0.5 bunch of parsley, pepper, salt.

Wash the hake fillet, cut into small pieces, sprinkle with lemon juice, pepper and salt. Wash the shiitake, fry in olive oil, add salt. Place the fish and mushrooms in a baking dish and place in a preheated oven for 20 minutes.

Peel the onion, wash it, cut it into rings. Wash the parsley and chop finely. Boil the vermicelli in salted water, place in a sieve, mix with Korean carrots and parsley, and place on the fish.

Sprinkle soy sauce, bake for another 2-3 minutes. Ready dish Place on plates and serve.

Sea bass in Indonesian style

4 servings, 45 minutes, 219 kcal

Ingredients: 400 g sea bass fillet, 200 g brown rice, 100 ml vegetable broth, 2 onions, 2 bananas, 1 lime, 2-3 tablespoons olive oil, 1 bunch of green lettuce, pepper, salt.

Wash the lime, cut it in half, cut one half into slices, and squeeze the juice out of the other. Wash the sea bass fillet, cut into small pieces, sprinkle with lime juice, salt and pepper. Peel the onion, wash, finely chop and fry in olive oil (1 tablespoon).

Pour the broth over the fish and simmer over low heat until done.

Rinse the rice in salted water, place in a sieve, mix with onion and fish. Peel the bananas, wash them, cut them diagonally into thin slices and fry them in the remaining oil. Place on a paper towel to absorb excess oil. Wash the lettuce leaves, dry them and place on a plate. Place rice and fish in a heap on lettuce leaves, place banana slices and lime slices around.

Vietnamese halibut

4 servings, 45 minutes, 187 kcal.

Ingredients: 600 g halibut fillet, 2 tomatoes, 2 bell peppers, 2 cloves garlic, 1 lime, 2 tablespoons estuary juice, 1 tablespoon fish sauce, 1 tablespoon sesame oil, 1 tablespoon grated ginger, 1 teaspoon sugar, 2-3 sprigs of mint, pepper, salt.

Wash the halibut fillet and cut into portions. Mix lemon juice, sesame oil, fish sauce. pepper, sugar and salt, pour the resulting marinade over the fish and leave for 10 minutes. Wash the tomatoes, pour boiling water over them, remove the skin and cut into small cubes. Peel the garlic, wash it, finely chop it. Wash the bell pepper, remove the stems and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint and chop finely. Wash the lime and cut into slices. Place the vegetable mixture on the pieces of fish, pour over the marinade and wrap each piece in food foil. Cook in preheated oven for 20-25 minutes. Arrange: fish on plates, sprinkle with mint and garnish with lime slices.

Flounder in Greek

4 servings, 45 minutes, 199 kcal.

Ingredients: 600 g flounder fillet, 2 onions, 2 tomatoes, 2 eggplants, 2 cloves of garlic, 3 tablespoons of olive oil, 1 bunch of basil, 1 lemon, pepper, salt.

Wash the flounder fillet, cut into small pieces, add salt and pepper. Peel the onion, wash it, cut it into rings. Peel the garlic, wash, finely chop and fry along with the onion in olive oil (1 tablespoon).

Wash the tomatoes, cut into slices. Wash the eggplants, cut into slices, fry in the remaining mayle. Wash the lemon and cut into slices. Wash the basil greens and chop finely. In a baking dish, layer eggplants, fish, onions and garlic, and tomatoes. Place in a preheated oven for 25-30 minutes. Arrange the finished fish and vegetables on plates, sprinkle with basil and garnish with lemon slices.

Gleb Glagolkin

Recipes - D.V. Nesterova.

List of fatty fish and health benefits

Fatty fish has fat in tissues and abdominal cavity in the area of the gastrointestinal tract. Its fillet contains up to 30% fat, although this figure varies both within and between species. For example, fatty fish include small forage fish such as sardines, herring and anchovies, as well as other large pelagic fish such as salmon, trout, tuna and mackerel (1).

Oily fish can be compared to white fish, which contain fat only in the liver (much less than fatty fish). White fish include cod, haddock, flounder, etc. White fish are usually demersal fish that live on or near the seabed, while fatty fish are pelagic - living in the water column.

Fatty fish meat is good source vitamins A and D and rich in omega-3 fatty acids (white fish also contains these nutrients, but in much lower concentrations). For this reason, consuming fatty fish rather than white fish may be healthier for people, especially in relation to cardiovascular disease (2).

However, it is known that fatty fish carry more high levels pollutants (such as mercury or dioxin) than white fish. Among other beneficial effects, researchers note that fatty acid Omega-3s in oily fish may help improve symptoms inflammatory diseases, such as arthritis.

Fatty sea fish: list

Fatty fish contain significant amounts of fat in all tissues of the body and in the abdominal cavity. Here's a list of fatty fish:

sea trout
mackerel
anchovies
sardines
sprat
herring
pollock
tuna
shark
Atlantic sturgeon
sea bass
flounder
halibut

All of these fish are rich in omega-3 fatty acids, whether they are canned, fresh or frozen.

The fattest fish among river and lake fish:

salmon
trout
sturgeon
saberfish
burbot
silver carp
lake whitefish
smelt
freshwater perch

Health benefits of oily fish

Scientists have proven that regular consumption of fatty fish helps prevent the development of various diseases and pathological conditions such as:

Dementia (dementia)

Older adults who eat fish or seafood at least once a week are less likely to develop dementia, including Alzheimer's disease. In addition to providing vascular protection, omega-3 fatty acids contained in fish oil, may reduce inflammation in the brain and play a role in brain development and nerve cell regeneration (4).

A French study published in 2002 in the British Medical Journal (BMJ) followed 1,774 elderly residents of southern France over seven years. Scientists studied how much meat and seafood they consumed and how this was associated with symptoms of dementia.

The finding was that people who ate fish at least once a week had a significantly lower risk of being diagnosed with dementia over seven years. This study strengthened the Annals of Neurology findings. Thanks to its longer duration, the BMJ study provided stronger evidence of a true protective effect.

Cardiovascular diseases

Eating 200-400g of oily fish twice a week may also help prevent sudden death due to myocardial infarction, preventing cardiac arrhythmia (5).

Eicosapentaenoic acid (EPA), found in fish oil, appears to dramatically reduce inflammation by being converted within the body into resolvins, with beneficial effects on cardiovascular health and arthritis (6).

In 1994, the UK Committee on Medical Aspects of Food and Nutrition Policy (COMA) recommended that people eat at least two portions of fish per week, one of which should be oily fish.

In 2004, the UK Food Standards Agency published guidelines regarding recommended minimum and maximum quantities fatty fish that you need to eat a week to balance beneficial features omega-3 fatty acids and the potential dangers of consuming polychlorinated biphenyls and dioxins. It reaffirmed the 1994 guidelines of two servings of fish per week, including one serving of oily fish. However, it recommended eating no more than four servings per week, and no more than two servings for pregnant or breastfeeding women (7).

Protection Agency environment The US EPA states that the maximum permissible oral dose of methylmercury is 0.1 micrograms per kg of body weight per day. The corresponding blood mercury limit is 5.8 µg/L. Restrictions apply to certain fatty fish:

marlin
swordfish
shark
tuna (to a lesser extent) (8)

Recommendations for maximum intake of oily fish were up to four servings (1 serving = 140 g) per week for men, boys and women past childbearing age, and up to two servings per week for women of childbearing age, including pregnant and lactating women, and girls. There is no recommended limit on the consumption of white fish.

The 2007 EPA and USDA guidelines set a limit only for the consumption of oily fish with more than one part per million of methylmercury, specifically:

malacanthas
king mackerel
shark
swordfish

However, there are restrictions for breastfeeding/pregnant women and children under six years of age. These populations should completely avoid consuming fish containing high risk mercury contamination (listed above), and limit consumption of fish with moderate and low levels of methylmercury to 340 grams per week. Consumption of longfin tuna (albacore) should be limited to 170 g or less per week.

foodismedicine.ru

Fish. Benefits and harms

Fish may contain harmful substances

At the moment, fish are very dangerous due to their bacteriological diseases. It is also polluted by toxic waste that is in the water. Such fish may contain salts of heavy metals that can cause significant harm to the human body.

IN last years There is intense pollution of lakes and rivers with wastewater, especially from the largest centers. Fish absorbs all toxic substances in the water. Most fish caught in the open sea contain toxic waste that is present in the water. And the older the fish, the more waste it will accumulate.

Fish may contain heavy metal salts

Heavy metals accumulate in the organs and tissues of marine life, and poisoned water injures their outer coverings. Fish have curvature of the spine, lack of fins, cirrhosis of the liver, ulcers on the integument, and kidney stones. Heavy metals rush into the water especially intensively in the spring, when the snow melts.

Expert commission for biological research clean water, flora and fauna of the world's largest freshwater lake system has concluded that eating fish from the system has negative health effects. Scientists have proven that mercury contained in fish causes infertility in both men and women. Mercury causes cellular or genetic damage to the ovaries.

Scientists emphasize that much more toxic elements are concentrated in predatory fish, since the food chain ends there. The results of analyzes carried out by researchers showed that various organs of fish - scales, muscles, bones, liver, genitals, intestines - contain overwhelming doses of zinc, copper, lead, cadmium, mercury, nickel, arsenic, chromium, as well as cesium-137 and strontium-90.

Chlorinated hydrocarbons and polychlorinated biphenyls, which are harmful to humans and accumulate in fats, are often present in large quantities in fatty fish (salmon, salmon, trout).

It is known that when storing fish, fats quickly oxidize under the influence of air, light and elevated temperature.

From frequent consumption of omega-3 fatty acids to people who have problems with the pancreas, an overdose of omega-3 threatens serious problems with the adrenal glands.

Part harmful substances accumulates in fish oil

Phosphorus from fish is poorly absorbed because it contains too little calcium and magnesium. Scientists know that calcium and phosphorus are fully absorbed only when the product you eat contains calcium, phosphorus, and magnesium in an organic, balanced form.

The most valuable fatty acids in fish are omega-3 and omega-6 fatty acids (eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids), which are absent in other products (fish oil).

Fatty acids sharply reduce the concentration of cholesterol in the blood, and this has a beneficial effect on the health of the brain, heart and blood vessels, and prevents the development of depression and dementia in old age. They protect blood vessels from atherosclerosis and thereby reduce the risk of developing angina, heart attacks, strokes, and heart rhythm disturbances.

Regular consumption of fish and fish products reduces heart attacks by almost half, and the risk of dangerous diseases hearts.

Fish is rich in omega-3 and omega-6 fatty acids

Most omega-3 fatty acids are found in fatty fish, which contain at least 8% fat (mackerel, fatty herring, tuna, eel, halibut, trout, salmon, etc.). Some varieties of this fish can be twice as high in calories as pork. Eating fatty fish is not recommended for obese patients.

Fish of medium fat content (4-8% fat - sea bass, pike perch, horse mackerel, pink salmon, low-fat herring, carp, etc.) are more suitable for the diet. The average calorie content of these varieties is comparable to beef and lean pork.

Fish with a low fat content (no more than 4-8% fat - cod, hake, pollock, navaga, river perch, bream, flounder, blue whiting, pike, ice fish, etc.) helps people normalize fat metabolism and cope with excess weight and atherosclerosis.

Each type of fish contains its own amount of healthy fats.

Insulin, which is vital for patients, is now obtained from fish diabetes mellitus, pancreatin and others medications beneficial to human health.

Compared to animal and poultry meat, fish is digested by the body much easier and faster (fish stays in the stomach for 2-3 hours, and meat for 3-4, or even 5-6 hours).

Fish is good for health

According to the WHO (World Health Organization), eating fish and fish products about 2 times a week reduces the incidence of various diseases - the cardiovascular system, cancer, atherosclerosis, etc.

Sea fish healthier than river fish because high content fatty acids, vitamins, and macroelements. It is better to eat fish of medium or small size, as they do not have time to accumulate harmful substances.

Sea fish is healthier than river fish

For metabolic disorders, atherosclerosis, hypertension, coronary heart disease, nutritionists advise using fish (especially sea fish), as it contains especially a lot of fluorine and iodine, which many suffer from deficiency.

Often sellers replace one type of fish with another that is similar to it, but less expensive and tasty. Therefore you need to know distinctive features between similar-looking fish.

Fish caught by recreational fishermen, usually sold near shops or railway stations, do not undergo veterinary and sanitary control for suitability for food consumption.

Fresh fish must be firm

Quality fish have red eyes and dark red gills. If there is mucus on the gills and the eyes are cloudy, this means that the fish is not the freshest. Mucus on the surface of the skin should be colorless, without impurities foreign odors. When pressing on the scales, there should be no dents left - the fish must be elastic.

At home, the freshness of ungutted fish can be determined by placing it entirely in a bucket of water - fresh fish will sink to the bottom, and stale fish will certainly float to the surface. For a deeper and more detailed study, a special laboratory and specialists will be required.

vredpolza.ru

List of fatty varieties of sea and river fish

Fish is a product that perfectly balances all the vitamins and microelements that contribute to mental activity, good health, and ideal appearance. Many therapeutic diets or diets for weight loss include fish dishes.

Any fish is beneficial for the body, but fatty fish varieties are more easily digestible and rich in amino acids. It doesn’t matter whether a sea or river fish is listed on the menu.

Note! Residents of coastal areas are less likely to complain about problems with the heart and cardiovascular system in general. People who eat fish at least 2-3 times a week practically do not suffer from depression.

Fatty fish is quickly and easily digested, unlike other meat products. There is a conditional division of all types of fish into three categories: fatty, medium fatty and low-fat.

More often, fish is included in diet menus, since it replaces all heavy foods that contain protein. At the same time, all components are perfectly absorbed. It is important to consider the varieties of fatty fish and the main characteristics of the product that best describe the properties.

List of river and sea fish of fatty varieties:

Variety name	The nutritional value	Main characteristics
Catfish	Fats - 5.3, calories - 126.	Inhabitant of the seas and oceans. A huge amount of vitamins and minerals makes fish a unique product that can be consumed in any form. Has a beneficial effect on the thought process.
Cod	100 grams of product contains 0.7 fat. The energy value is 78 calories.	Refers to fatty varieties. The main feature is that the meat has high nutritional value. The liver is of particular value, as it improves the structure of the blood, stabilizes the functioning of the heart and circulatory system.
Trout	The amount of fat is 2.1, and the calorie content of 100 grams of the product is 97.	Rich in omega 3 acids. All vitamins that are contained in excess quantities help the hematopoietic system to work more efficiently and fully.
Mackerel	100 grams of the finished product contains 11.9 fat, calorie content is 181.	All vitamins and amino acids of the product are easily absorbed. Doesn't call allergic reactions. Hearty and varied cooking methods.
Pink salmon	Fat – 6.5, 142 calories per 100 grams of fresh fillet.	A valuable variety of fatty fish contains nicotinic acid, so eating dishes prepared from the product has a positive effect on the nervous system and its functioning.
Salmon	13.6 – amount of fat and 201 calories.	A valuable variety that belongs to the fatty variety. Like trout is rich various acids and vitamins. Quickly saturates, but is easily digestible.
Flounder	Fat – 1.8, calorie content approximately 78.	Sea fish that is enriched with iodine. This has a beneficial effect on the thyroid gland and immunity in general.
Pangasius	Fats – 2.9, Nutritional value of the product – 89.	Rich in macro- and microelements. Balances metabolism. Has a beneficial effect on the skin.
capelin	11.5 fat content, nutritional value – 157.	A huge amount of B vitamins. Enriched with iodine and macroelements that stabilize blood cholesterol levels.
Seabass	99 calories per 100 grams of product, fat content – 15.3.	Micro- and macroelements help improve the functioning of the musculoskeletal system and strengthen bone tissue.
Salmon	140 calories, 6 fat.	Improves blood flow, reduces the risk of cardiovascular diseases. Protects against the formation of blood clots.
Tuna	Fat - 1.101 calories.	Reduces the risk of cancer, reduces the risk of disease and inflammatory processes in organism.
Chum salmon	5.6 – amount of fat, 138 – calorie content.	Eliminates atherosclerosis. Nutrients that help improve metabolism.
Halibut	3 – fat content, 102 – calorie content.	Preserves vision. Actively nourishes the body.
Pollock	0.9 - fat, 72 - nutritional value.	Protects against loss of hair, nails and teeth. Ideal for nursing mothers. Helps preserve connective tissue.
tilapia	1.7 - fat, 97 - calorie content.	Ideally balances the diet of children, nursing mothers, and the elderly. Contains a large amount of fats and acids.
Carp	2.7 – fatty acids, 97 – nutritional value.	Prevents anemia, helps improve the immune system.
Silver carp	The amount of fat is 0.9, 86 – calorie content.	Balances the functioning of the central nervous system. Prevents the development of many diseases.
Carp	5.3 - fat, 112 - degree of saturation.	Useful for the functioning of mucous membranes. Antioxidant effect.
Perch	Sea: 115 calories, river: 82.	Diet dish, in whatever form it is served to the table. Enriches the body with useful macroelements.

Benefits and harms

Any fish is enriched with valuable acids and macroelements. The benefits of fatty and lean fish are undeniable. It does not matter where the catch was made in the river or, sea or ocean.

But in addition to positive effects on a person, negative effects can also be produced:

Naturally, it is the red fish that has the greatest value. This snag lies in the method of cultivation and the low availability of individuals. White fish of fatty varieties has the same importance for the human body as varieties of red fish.

Important! Prepare the product correctly. You can preserve the beneficial properties as much as possible by baking or boiling the fillet.

Pearl fish is a separate family, which is distinguished by its small size. But this is a fatty variety, which is represented by a huge variety and low price.

Useful video

womans7.com

Fatty varieties of sea and river fish: list

Fatty fish should be included in the diet of any person who cares about their health. This product contains many useful vitamins and substances involved in almost all processes.

In the store, you can unknowingly buy fish and low-fat varieties, the quality of which is less important for the body.

Important! In addition to fatty varieties of fish, there are also moderately fatty varieties. This variety has a moderate balance of microelements and calories.

Thus, fish of fatty and moderately fatty varieties contributes to the diet not only useful microelements, but also helps to maintain your figure. At the same time, the dishes are quite filling and tasty. In order not to confuse types of fish, it is important to know which species belong to which varieties.

List of varieties of river and sea oily fish:

Type of fish	Feature of the variety	Calorie content of the product
Catfish	Has a great effect on brain activity, especially children. Improves the elasticity of blood vessels.	The number of calories is 104, and fat is 3.6.
Pink salmon	Maximum enriched nicotinic acid. Thanks to this content, it quickly and efficiently relieves stress.	147 calories and fat factor 7.
Flounder	This is a marine variety of fatty fish, which is distinguished not only by its nutritional value and beneficial properties, but also contains a high concentration of iodine.	There are 106 calories in 100 grams of boiled product. Fat – 2.6.
Mackerel	A marine representative of this variety, which, in addition to many useful qualities has wonderful taste.	The calorie content of mackerel is 191, and the fat content is 13.2.
Pangasius	Reduces blood cholesterol levels, making it ideal for people who are struggling with excess weight or following a medical diet.	Calories - 147, fat - 2.8.
Cod	The most valuable part of this type of fish is the liver. Vitamins and elements contained in the product have a beneficial effect on cardiovascular system and the condition of blood vessels.	The calorie content of 100 grams of the product is 76, but it contains approximately 0.7 fat.
Carp	River fish, which in its properties almost completely corresponds to marine species.	Nutritional value is 95 calories, protein content per 100 grams of product is 19.9.
Seabass	It contains omega 3 acid in excess. Increases immunity and completely eliminates the appearance of blood clots.	Calories - 95, fats - 1.5.
capelin	The main advantage of capelin is that it is inexpensive, and taste qualities and beneficial properties are at a high level.	Nutritional value – 99, protein – 22.9.
Pollock	Improves skin condition and has a beneficial effect on the functioning of the digestive tract.	The nutritional value of the product is 122, the protein amount is 25.1.
Chum salmon	Has a wonderful taste. Microelements contribute to the active and proper functioning of all body systems.	Nutritional value – 144.
Trout	Ideal for people who suffer from improper metabolism. Has a beneficial effect on hematopoietic processes.	Calorie content is lower than any other fish - 89, fat - 3.
Salmon	Contains great amount omega 3 acids, but at the same time has a high calorie content.	Nutrition is 108 and fat is 1.3.
Halibut and Tilapia	They have almost identical characteristics. Improves heart function and stabilizes blood pressure.	Nutritional value 132.
Tuna	A fairly affordable variety of fatty fish, which has a wonderful effect on the functioning of the intestines and stomach.	Contains 156 calories.
Perch	River fish of a fatty variety, which has a wonderful sweetish taste and contains a lot of phosphorus, improving brain activity.	Nutritional value is 157 units.

Benefit

Popular representatives of fatty fish varieties, such as carp, salmon, and silver carp, have a huge amount of useful macro and microelements. This also includes pearl fish.

The benefits to the body when consuming such a product are inestimable. You must consume at least 100 grams of the product in any form at least once a week.

Sea and lake fish of fatty varieties have many useful qualities:

Fatty fish is rich in omega 3, therefore it coordinates the work of almost all body systems.
Enriched with acids, which significantly increases the chances of fighting cancer cells And infectious diseases.
The product is remarkably digestible and promotes rapid absorption. Helps in the fight against excess weight, but does not exhaust the body.
It is recommended for consumption by children, as it improves brain activity.
Marine species contain a huge amount of iodine, which means they control the work thyroid gland.
Amino acids have a wonderful effect on skin condition.

The main thing is to prepare the product correctly, otherwise it will do harm, not good. Skillfully combined fish with other products will improve digestibility and enhance the beneficial properties of the dish.

Harm

River fish, even fatty varieties, like sea fish, can bring not only benefits, but also harm. And although the list of negative effects on the body is small, it still exists.

Harm of fatty fish:

The main condition for not turning benefit into harm is proper preparation.

Even if you select everything negative sides of this product, they will not outweigh its benefits.