Fish contain significant levels of nutrients and proteins, especially oily fish, such as salmon and tuna, and fish have lower cholesterol and saturated fat than meat. Fish are a staple meal in the Mediterranean diet because of their abundance and ease of preparation. Fish also provide us with vitamins and minerals such as vitamin B, zinc and iron. The US Department of Agriculture recommends that most people eat seafood twice a week as part of a balanced diet.
Oily fish have omega-3 fatty acids, which are useful for humans and must be part of their diet. Omega-3 fatty acids have potential health benefits such as preventing cardiovascular disease. Fish is a source of low fat proteins, and can be included in the diet also to help lose weight. In this article, we will look at the best eight species of fish to eat, including their nutrients and their preparation.
1. Wild salmon (Wild-caught salmon)
All salmon contain omega-3 fatty acids, which are beneficial for heart health. This fish is also a good source of vitamin D and calcium, however, and in order to obtain higher levels of nutrients, it is better to choose wild salmon instead of farm salmon. Wild salmon has omega-3 and more vitamins and contains less saturated fat.
How to prepare:
The easy way to prepare salmon is to steam it in the parchment paper. The method is as follows:
• Cut vegetables (such as carrots or zucchini) and then blanch the oil with light fry.
• Spread vegetables on parchment paper.
• Place salmon slices on vegetables and sprinkle with fresh herbs.
• Wrap the paper and close the fascia tightly.
• Wrap the oven in high heat for 10 minutes until it is peeled off with a fork.
• Spread vegetables on parchment paper.
• Place salmon slices on vegetables and sprinkle with fresh herbs.
• Wrap the paper and close the fascia tightly.
• Wrap the oven in high heat for 10 minutes until it is peeled off with a fork.
2. Tuna
Eat tuna in moderation Generally, some tuna contain more mercury than others, and people should economize on how much they consume. Canned white tuna or albacore contains more mercury than light tuna or skipjack tuna. Low-calorie tuna is rich in vitamins and proteins, and contains 100 g of skipweed tuna on 22 g protein.
It should be noted that varieties of tuna - bluefin tuna - are vulnerable to overfishing, and other non-threatened species, such as skipjack tuna, should be selected.
How to prepare
Easy to prepare tuna, tuna slices with olive oil, sprinkle with salt and pepper, put in a pan over medium heat for 5 minutes until cooked.
3. Rainbow trout (Rainbow trout)
Most of the trout in groceries comes from farms in freshwater ponds or concrete ponds that mimic current rivers. There are strict laws governing trout farming in the United States that limit the chemicals used by farmers. These laws have reduced mercury levels, making farm fish safer and healthier.
The farm trout contains 19.94 g protein per 100 g and 4.30 micrograms of vitamin B-12.
How to prepare
The easy way to prepare them is to grill them with some olive oil, lemon juice, and herbs.
4. Pacific halibut
The halibut is thick in texture, white and has a light flavor. It is a good choice for those who do not like fish but would like to add it to their diet. Halibut contains 18.56 g protein per 100 g, and is a good source of potassium and vitamin D.
How to prepare
Halibut can be prepared and eaten in multiple ways. The simplest is to season the halibut slices in a mixture of olive oil, garlic, lemon juice, basil and parsley, then roast on the fire, or stir in a pan. Brown rice and vegetables can be added to make an integrated dish.
5. Mackerel (Mackerel)
The mackerel is thicker than white, with a strong flavor. It contains omega-3 and vitamin B-12 more than other fish. The sodium is increased in pickled or smoked mackerel, so you should check it on the food label when you buy it. Smaller species, such as Atlantic or Spanish mackerel, are a better option than major species, because larger species contain higher levels of mercury.
How to prepare
The mackerel slices can be boiled with a little wine, water, onion slices, and some peppers.
6. Cod (Cod
Cod meat is white, easy to peel and easy to prepare. Cod is a good source of phosphorus, niacin (vitamin B-3) and vitamin B-12, and is also a high-protein low-fat and calorie food, making it suitable for those trying to control their weight.
How to prepare
To make a delicious dish, season the fish and then roast in an oven, served with grilled vegetables, such as zucchini, asparagus, onion and pepper.
7. Sardines
Sardine is another type of oily fish, providing us with many nutritious benefits. Sardines are rich in calcium, iron, selenium, proteins, vitamin B-12, and omega-3. It can be eaten fresh, but it is more expensive or canned, and for those who eat it, check the food label for its content of oil and sodium.
How to prepare
Canned sardines can add flavor and strength to the salad.
8. Herring
Herring is a type of fish that belongs to the sardine family. Herring is a useful source of omega-3 and gives 17.96 g protein and 13.67 mg of vitamin B-12 per 100 g. Smoked or smoked herring contains higher amounts of sodium, so be careful when preparing meals.
How to prepare
Unsweetened herring can be purchased, which can be roasted in the oven, stirred in oil over the pan, or roasted on the fire. Are there any fish you should avoid? Some people avoid fish because of their fear of mercury levels, and mercury is a pollutant found in fish, a toxic metal that can cause genetic abnormalities or damage to the brain or kidneys.
In general, larger fish contain more mercury, because mercury takes its time to penetrate the body of the fish. Diversification in fish eating ensures less mercury, and people should avoid eating fish from the Gulf of Mexico, sharks, swordfish and king mackerel, all of which contain high levels of mercury.
There are concerns about overfishing of fish, so people should choose fish from sustainable sources and avoid threatened species. Sources have been used to help people choose healthy species of fish they can eat without much impact on the environment. For example, the Monterey Bay Aquarium runs a program called "Seafood Watch", which uses information from health organizations and environmental groups to suggest seafood from various Around the globe.
Conclusion
Eating fish twice a week is an optimal way to get a fat-free protein as well as other nutrients. Some fish are better than others for less contaminants, such as mercury. The doctor should take the individual's case into account for the consumption of mercury-containing fish, especially children, pregnant or lactating women, or those with special health conditions.
Source:Medical News Today
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