We all have heard about how useful salmon, trout, salmon. But note that only wild, and not the one that is grown in special pools and feeds on feed. Experts say that these elite varieties have a serious competitor among budget and affordable fish, which is also good source omega-3 fatty acids.

The name of this proud fish is capelin. We'll tell you why it's so good. And also about how to cook it correctly so that it brings maximum benefit.

The healthiest fish

Capelin fish has been familiar to people for a very long time. They buy it both for themselves and for pet. This fish is rich in protein: at least 20 - 25% of easily digestible protein. Like all fish that live in the cold waters of the Atlantic and North Arctic Ocean, capelin is rich in polyunsaturated fatty acids Omega-3 and Omega-6. From the point of view of physiology, she needs this fat to warm herself, therefore, in autumn period she is fatter.

Capelin is valuable for the presence in it of a huge amount of vitamins A and D. Vitamin B12 is more in it than in ordinary meat. The trace elements contained in it make it especially useful. It contains iodine, selenium and phosphorus. Selenium is involved in the formation of our bones and hair. Without phosphorus, bone tissue is destroyed.

For capelin to be beneficial, you need to buy it raw or frozen. Important: Defrost it naturally, not in the microwave. You should not look towards the counters with the smoked version, because there is practically nothing useful left in it. Also, experts are categorically against frying capelin. With this preparation, we kill almost everything useful qualities that this fish has.

Here is a boiled fish or a couple - perfect. You can also cook a very tasty baked capelin. Dip it in a little flour and add spices. On a baking sheet food paper, put the fish and in the oven for only 15 minutes.

Add lemon and enjoy the fish. It turns out very tasty, fast, budget, and most importantly - healthy dish. It is really much better than salmon, because it is not fed with various additives so that it grows faster.

Hello friends! In this article we will talk about which fish is the most useful for humans.

I was asked yesterday if I now eat something else besides ""?☺

I talk about them too often and write everywhere.

No, I'm NOT a fan of sweets at all (from the word at all), but I just wanted to learn how to cook the right sweets.

And, of course, they are not at all the basis of my diet.

Our family is very fond of fish, and we eat it MUCH more often than meat.

I decided to write this article about her, and a trip to Karelia inspired me to do this.

There we visited a farm where trout are bred.

And despite the fact that the fish looked beautiful and fresh, I did not want to buy it at all.

After all, the information that the most healthy fish- this is a wild fish, the one that was born and raised in its natural environment.

Let's talk in more detail about which fish is the most useful, and which is not worth eating.

From this article you will learn:

About the fact that fish is useful, we are told from childhood.

This product is truly unique.

See for yourself, I will briefly list the main advantages of fish, how useful fish is:

• Fish contains ESSENTIAL fatty acids

I think that many people know that our body needs a constant supply of two essential polyunsaturated fatty acids - alpha-linolenic acid (OMEGA 3) and linoleic acid (OMEGA 6).

These acids are not synthesized by our body, so we must get them from food.

But, there are also two more OMEGA 3 fatty acids that are also vital to our body:

• eicosapentoenoic acid (EPA)
• docosahexaenoic acid (DHA).

These acids are not interchangeable, they are very necessary for our body and are found mainly in fish!

This is one of the main factors indicating why eating fish is so beneficial.

The amount of OMEGA 6 to OMEGA 3 in our body should be approximately equal!

But, in fact, in practice, we consume much more OMEGA 6 due to the fact that they are more common in foods than OMEGA 3.

This creates an unhealthy imbalance in the body, which manifests itself in the most various diseases(arthritis, depression, baldness, atherosclerosis, dementia, etc.)

Based on this, the World Health Organization (WHO) recommends that you eat two to three fish dishes a week.

• Fish is a source of complete protein, which is quite easily digested in our body.
• And fish is the richest source of vitamins and microelements, it is vitamin A, D, potassium, phosphorus, iodine, which are necessary for our body.

Salmon has the most optimal balance of OMEGA 3 to OMEGA 6.

The amount of EPA and DHA in this fish is perfect!

The daily dose of Omega-3 fatty acids is 85 milligrams.

This dose is found in just 100.0 salmon!

Wild fish and farm fish - which one to choose?

Today, all fish (including seafood) can be roughly divided into two types: "artificial" or aquaculture (grown in artificial reservoirs on special feeds) and wild fish (grown in natural conditions)

Here the opinion of nutritionists is unequivocal, you need to choose the fish that has grown in its natural habitat, that is, in rivers, seas and oceans.

Captive-raised fish and seafood are fed food supplemented with hormones, growth promoters, antibiotics, dyes and preservatives.

Today there are no strict requirements for the feed for this fish, that is, the dosage, quality, safety of these feeds are not regulated in any way.

For example, artificially fed salmon contains 10 times more poisonous substances such as diphenyl and dioxin than wild salmon. These poisons accumulate in our body and suppress the immune system, affect the liver, kidneys, nervous system and, most importantly, have a mutagenic effect.

Canthaxanthin dye is added to the food for "artificial" trout, which is very harmful to our eyesight.

And another very important factor, in aquaculture fish, Omega 3 fatty acids are almost completely absent.

What kind of fish can be grown artificially?

So, the main list of fish that can be grown in aquaculture includes:

• Salmon (salmon, salmon) - 90% of all salmon and trout on the shelves of our aquaculture stores
• Dorada (fish are bred in rooms with special light and fed with special feed to make the meat white and tender)
• Sea bass - Wild sea bass is listed in the Red Book. Everything that is sold in stores is farm fish.
• Pangasuis and telapia are trash fish found in the dirtiest rivers in the world. But they also manage to grow this fish artificially, treating it with male sex hormones; such fish grows faster.
• Sturgeons - most of the sturgeons are also listed in the Red Book, their fishing in wild nature prohibited. Everything we see on store shelves is mostly aquaculture fish.
• Carp, crucian carp, haddock and carp can also be grown on fish farms.
• Unfortunately, this also includes most seafood (mussels, oysters, shrimps, scallops, octopuses, lobsters, lobsters)

What fish is wild?

So, wild fish that has grown in natural conditions, which means it is more healthy and tasty, is:

• Far Eastern salmon (pink salmon, chum salmon, sockeye salmon, coho salmon, chinook salmon, lenok trout, char, whitefish, etc.) is the main fishery of this fish in Kamchatka, Sakhalin and the Kuriles. This is the most useful red meat and red caviar. This fish feeds on phytoplankton and krill, it is rich in the strongest antioxidant and Omega 3.
• Cod is a healthy dietary fish, especially cod liver, from which fish oil is produced.
• Pollock - pollock is the closest relative of cod and the most accessible wild fish, which has a lot of useful properties. Pollock protein is absorbed by the human body almost completely, and in terms of the amount of iodine, equal to pollock simply cannot be found.
• Saury - this fish cannot be grown in captivity. This wild fish is a real storehouse of vitamins and omega 3 fatty acids.
• Herring is an ordinary herring, in fact, it is the most valuable source of selenium, omega 3 and complete protein.
• Mackerel - this beloved oily fish, also never grew in captivity, and has all the advantages of wild fish.
• Flounder - I was amazed, but it is flounder that contains more omega 3 than salmon, this fish is recommended to be consumed in the postoperative period for quick recovery.
• Also wild fish include: hake, blue whiting, navaga, greenling, capelin, sardines.
• The best fish among river fish are recognized as pike and perch.
• They didn’t artificially learn how to breed squid from seafood, but you can find imported fillets of it on sale. It is better not to use such a fillet because of its chemical processing, it is best to buy Russian-made unpeeled Pacific squid.

How to choose the right fish?

This plate will tell you how to choose the right fish.

Read carefully and remember!

Don't buy fish fillets.

Very often bones are dissolved in it with a special chemical solution, and so that the fillet has a beautiful marketable condition, it is filled with water, salt, polyphosphates, dyes, ammonia and a bunch of other chemicals.

How to cook fish properly?

It is worth paying attention to such facts:

Well, the most harmful way of cooking fish is smoking, especially hot. It not only kills everything useful in fish, but is also a source of carcinogens that cause cancer.

Well, that's all, friends!

What kind of fish do you buy most often? What is the healthiest fish for you?

Alena was with you, be healthy and eat right!

photo@Robert-Owen-Wahl

We all have heard about how useful salmon, trout, salmon. But we note that only grown in the wild, and not the one that is grown in special pools and eats mixed fodder. Experts say that these elite varieties have a serious competitor among budget and affordable types of fish, which is also a good source of omega-3 fatty acids.

The name of this proud fish is capelin. The editors will tell you why it is so good. And also about how to properly cook this fish so that it brings maximum benefit.

The healthiest fish

Capelin fish has been familiar to people for a very long time. It is bought both for themselves and for a pet. This fish is rich in protein: it contains at least 20-25% of easily digestible protein. Like all types of fish that live in the cold waters of the Atlantic and Arctic Oceans, capelin is rich in omega-3 and omega-6 polyunsaturated fatty acids. From the point of view of physiology, she needs this fat to warm herself, so in the autumn period she is more fat.

Capelin is valuable for the presence in it of a huge amount of vitamins A and D. Vitamin B12 is more in it than in ordinary meat. The trace elements contained in capelin make it especially useful. It also contains iodine, selenium and phosphorus. Selenium is involved in the formation of our bones and hair. Without phosphorus, bone tissue is destroyed.

For capelin to be beneficial, you need to buy it raw or frozen. Important: Defrost it naturally, not in the microwave. You should not look towards the counters with smoked capelin, because there is practically nothing useful left in it. Also, experts are categorically against frying capelin. With this preparation, we kill almost everything beneficial features this fish.

If you are thinking about celebrating, well, a birthday, then most likely the last ingredient you want to make a main dish from is white fish. Everyone loves red fish. However, this is easy to explain, we were spoiled by fatty and expensive Norwegian salmon. No doubt, farm imported fish, firstly, looks beautiful both in and baked form, and secondly, it is quite simple to cook it, and it is difficult to spoil it. And it’s easy to choose, the main thing is not to take a rotten one.

Another thing is white fish. It can taste delicious, or it can be dry and tough, completely uninteresting. This fish is much cheaper than imported red. Nevertheless, this does not mean that white is worse. You just need to be able to choose it, not confusing it with another, cheaper variety of fish, and after buying it, you should also cook it correctly. How right? Some fish will look great in a fried state, and some should be served with sauce, simmered over low heat.

We have selected the most delicious varieties of white fish that you can eat every day and cook for the holidays.

Fatty and tasty

Fat - best conductor taste for our receptors. Our brain generally loves it and considers a fatty product to be delicious. Of course, up to a certain limit. It's just that no one will eat raw and fatty fat, but salty ... yes with garlic ... Therefore, the most delicious fish- fatty.

Herring

Perhaps the most popular fish in Russia. We mainly eat it salty, but you can also fry fresh herring - it will be delicious. Now the most popular is the Atlantic herring, it is light, beautiful and attractive. But the most useful and delicious is the Pacific, undeservedly set aside by the buyers of the European part of Russia. The meat of this herring is darker than the Atlantic.

Halibut

Very tender and rather oily fish. Halibut is ideal for baking, frying, magical in pies. Amazing smoked halibut. It has very few bones and the meat is tender and very white. It is rightfully considered one of the most delicious varieties of fish. In addition, halibut is not bred in captivity, so its meat is also very healthy, it contains a lot of omega-3 fatty acids, B vitamins, there is an essential amino acid - tryptophan.

Mackerel

Smoked mackerel, and especially hot-smoked mackerel, is simply divine fish. It is fragrant, oily, tender. But no less tasty is unsmoked fish, for example, stewed with white sauce or baked in foil.

Catfish

A wonderful and tasty fish, however, very fatty, so when cooking, half of it is lost in the pan. But this does not detract from the taste of catfish, which seems to be just made for frying. It is also suitable for minced meat, but paired with some less tender and oily fish.

Diet and tender

Low-fat varieties of white fish can also be very tasty and healthy. They contain B vitamins, phosphorus, iodine, calcium, in general, those elements that we need every day. At the same time, such varieties of fish are low-calorie and are especially recommended for dietary nutrition.

Haddock

Only 70 kcal per 100 grams, selenium, vitamin B12, potassium and sodium make haddock an excellent fish for diet table. To taste, it is a bit like cod, only it is softer, more tender, more airy. It is especially worth noting that this fish never comes across rubbery and hard, like a sole, but other white varieties have been seen in this more than once.

Cod

Excellent fish, but only if it has not been thawed and refrozen many times. The more times this happens, the harder the cod becomes. The same fish that reached the buyer in a serviceable refrigerator will delight you with the softness and tenderness of its meat. Cod can be very tasty in almost any condition: it can be baked, fried, stewed, steamed, made into soup and added to meatballs. By the way, this hot smoked fish is a wonderfully tasty thing!

Flounder

It is slightly more caloric than haddock, and slightly fatter. Nevertheless, flounder is still a dietary fish and at the same time quite tasty. Due to the slightly higher fat content, flounder meat is quite easy to cook, and it is difficult to spoil. One of the advantages of flounder is a small amount of bones.

Expensive and unusual

Muksun

Freshwater Siberian fish muksun is rightfully considered one of the most delicious and healthy northern species. It is rich in bromine and fluorine. There is also a lot of copper in it, which is necessary for the addition of oxygen to hemoglobin, a protein that delivers oxygen to all organs and tissues. One of the most important qualities of muksun is that it is not susceptible to infection with opisthorchiasis, so you can make stroganina from it and eat raw fish. If you don’t want it raw, you can bake muksun, it also turns out very well. Looks great and salty - the perfect snack for beer.

Acne

Smoked eel is one of the most delicious delicacies. But eel can also be sold fresh. Then you need to cook soup from it. It will be quite fatty, because the fish itself is very oily, but memorable, because once you try the eel, you will not forget it, and if you like it, you will buy it again and again. In addition to soup and smoking, this fish is stewed, stuffed for pies, and finally wrapped in rice, making rolls.

Fish is a nutritious, but often dietary product. But what types of fish are the healthiest? This article will tell about the benefits of seven types of fish.

Fish, without a doubt, is a very useful product. What is the healthiest fish? What type to give preference? Doctors strongly recommend adding fish dishes to the menu at least twice a week. It contains easily digestible protein, such food does not create a feeling of heaviness. It contains a lot of vitamins A and D, as well as fatty acids that prevent diseases of the cardiovascular system.

Which fish is healthier: top 7 species

We have prepared a rating of the seven most useful types of fish for the body, the inclusion of which in the diet will improve mood, tone up, and improve the condition of the skin and hair. Besides, regular consumption of fish in the absence of contraindications It is an excellent prevention of many health problems.

1. Tuna

There are many lists of useful fish on the Internet. And each of them has tuna. It is the leader in the content of vitamins and nutrients. At the same time, its calorie content does not exceed 80 kcal per 100 g. Tuna meat is pure protein. It is very low in fat and contains zinc, phosphorus, calcium, selenium and vitamin D. You can try it in Sicily.

There are a few general rules to select healthy fish:

• It must be marine. It is the sea fish that collects everything needed by the body substances, and salt water is a natural disinfectant.
• The fish must be oily. This one has a higher concentration of vitamin D and fatty acids necessary for the body.
• The fish must be small or young. It is believed that fish are able to absorb toxins from the water and therefore, than less fish stayed in the water, the less toxins accumulated in it.

2. Salmon: trout, pink salmon and salmon itself

Trout is one of the most popular types of fish.

The use of fatty red fish improves the functioning of the cardiovascular system, prevents the formation of blood clots. It contains many vitamins of groups B, A and D, as well as selenium, phosphorus and folic acid. Trout is slightly less high-calorie, while it also contains sodium, potassium, calcium, manganese, magnesium, and fluorine. And, of course, Omega-3 and Omega-6 fatty acids, indispensable for the functioning of the heart and the body as a whole. In addition to the main properties, they help the work of the endocrine system, contribute to proper formation bones and metabolism.

3. Cod

Cod is ready for steaks!

The most useful part of this fish is the liver. Cod contains almost no cholesterol. Its white meat contains 19% protein and only 0.3% fat. Regular consumption of cod strengthens the immune system, improves performance nervous system and metabolism.

6. Carp, carp, carp

Future Christmas carp (popular)

These are relatively fatty fish species. They contain up to 11% fat and up to 17% protein, and therefore the benefits of this fish for the body can not be overestimated. In addition, they are rich in calcium and sulfur. They are useful for the beauty of the skin and nervous tissue.

7. Catfish

Do not be afraid! It's catfish 🙂 Or just CatFish.

Catfish - though not marine, but useful. Its tender sweetish meat contains all the necessary fats and proteins. The amino acids contained in catfish are beneficial for the mucous membranes, nervous and digestive systems.

But it's not even about which fish is healthier. The main rule is that it should always be fresh. Even river, large and relatively dry, but fresh fish will be much more useful than not very fresh tuna.

(instruction)
- photo and description
- GOSTs and evaluation rules

Months when you can not eat fish

On the eve of summer holidays, do not forget to treat fish and seafood with double caution. Especially to those that you buy in the markets and order in coastal restaurants.

Remember the old adage that you shouldn't eat fish in months that don't have the letter "r" in their names? Of course, you should not take it to heart and deny yourself a fish for the whole of May, June, July and August. But it doesn't hurt to be vigilant. Remember that the already short shelf life of fresh fish during the summer heat is reduced significantly, and catering establishments, market sellers and even large supermarkets often ignore this fact.

Now that you have a list of the most beneficial species fish, it's time to go shopping and adjust your menu. Be always healthy!

82% Behind

Should you include fish in your regular diet? Yes, because it is in no way inferior to meat - and some types of fish even surpass it - in terms of protein content. A whole set of vitamins, macro- and microelements is also in favor of a positive answer. And, of course, the fats in the composition of fish (85% of them are based on unsaturated acids) are more readily absorbed by the body.

Taste qualities 87 %

Benefits for the body 95 %

Security 63%