What fish is the healthiest for humans - Top 10 species

Fat categories

Experts divide seafood into 3 categories, depending on fat content:

• The first category includes seafood that contains up to 4 percent fat.
• The second category contains varieties with a fat content of up to 8.5 percent.
• The third category consists of fish varieties that contain more than 8.5 percent fat.

Important point! The fat content of fish is not constant and varies depending on the time of year. The fattest fish before the breeding process.

Fish meat, regardless of variety, can contain from 14 to 27 percent protein and from 0.3 to 36 percent fat. As a rule, there are special tables that indicate the percentage of fat, depending on the type of fish, from which it is permissible to prepare dietary dishes.

Fatty fish

There are varieties of fish that are unsuitable for dietary nutrition. These include fish such as:

• Mackerel and catfish.
• Sprat and stellate sturgeon.
• Fatty herring and eel.
• Sturgeon and halibut.
• Saira.

These fish breeds have a fairly high fat content (more than 8.5 percent), and their energy value ranges from 270 to 350 kcal per 100 grams of product.

Despite such a high percentage of fat, these fish breeds are considered the most beneficial for humans, since their meat contains more iodine and fatty acids. The presence of such components allows a person to fight a number of ailments associated with the cardiovascular system, as well as metabolic processes in the body.

Unfortunately, they are not suitable for preparing dietary meals.

Taste and beneficial properties of white fish

White fish, or rather its meat, is one of the popular ingredients in the preparation of various types of dishes, which not only has an excellent taste, but also benefits the body.

Any type of fish containing white meat can be boiled, fried, stewed, or dried. The vitamins and minerals that white meat is rich in normalize metabolism, which will be an excellent assistant in the process of human life.

White fish meat is considered a dietary food product because it boasts a minimal fat content.

Not all white fish contain some fat; there are also fatty types:

• herring;
• greenling;
• halibut;
• catfish;
• mackerel.

Note! Fish oil, which is part of meat, is a source of one of the important vitamins - Omega-3, which takes care of the human immune system and can strengthen bones.

Medium fat varieties

Such varieties have an average level of fat content and include:

• Catfish and mackerel.
• Carp and silverfish.
• Carp and redeye.
• Herring and anchovies.
• Pink salmon and herring are low-fat.
• Pike perch and smelt.
• Ide and bream.
• Salmon and sea bass.
• Tuna.

The energy value of these fish species ranges from 126 to 145 kcal per 100 grams of finished product.

These types of fish are suitable for preparing dietary dishes, but they should only be consumed with the permission of a specialist. These types of seafood are high in protein, making them suitable for sports nutrition. To preserve the usefulness of seafood, it is better to prepare dishes from these types of fish by stewing, salting, smoking, and also steaming.

red fish

One of the favorite delicacies for many are red fish dishes.
First of all, it simply tastes amazing, and, moreover, fortunately for all fish eaters, it is incredibly healthy. Salmon, chum salmon, pink salmon, trout, sterlet, beluga, sturgeon are perhaps the most famous representatives of this class. They belong to the group of medium-fat and fatty foods and contain moderate to high calorie content. Red fish is rich in omega-3, the benefits of which we described above. In this regard, by including this product in your diet, you can strengthen almost all body systems: heart, bones, nerves, etc. Red fish fat content table

Varieties with the lowest fat content

Fish breeds that have the least amount of fat.

These varieties include:

• Cod and navaga.
• Haddock and lemonema.
• Pollock and pollock.
• Roach and river perch.
• Pike and pangasius.
• Pike perch and crucian carp.
• Omul and tilapia.
• Burbot and mullet.
• Flounder and whiteeye.
• Lamprey and grayling.
• Mockerel and roach.
• Whitefish and sorog.

This list can also include crustaceans and mollusks.

The energy value of the meat of these types of fish does not exceed 100 kcal per 100 grams of product.

By eating non-fatty varieties of fish, as well as varieties with an average level of fat content, it is possible to get rid of extra pounds, as well as get rid of a number of diseases. Experts recommend introducing children to seafood by preparing dishes using low-fat varieties.

It is important to know! Crucian carp are low-fat varieties of fish and are the only representatives of the carp family that have such a low percentage of fat. The remaining members of this family have an average level of fat content.

Varieties of white fish

All white fish have a distinctive feature - light-colored scales. They differ from each other in body structure. It is on this basis that fish are usually divided into flat and round.

Flat fish

The inhabitants of the sea, related to the definition of this species, have a peculiar flattened body shape. All the bones, moving away from the back, fall down like rays. If you look at the fish from above, it seems that there is nothing else except the central spinal ridge. From below you can also see only a thin belly. But this is a misleading impression. After all, their body is occupied exclusively by the lateral parts. The size of white fish can reach a length of 2 meters.

The list of flat types includes the following:

• Flounder. Another name for salt, sole, gloss, rhombus, limand. Surprisingly, about 500 species of flounder-like individuals can be found in the depths of the sea. They do not stick to specific habitats. Distributed in tropical and arctic waters. The predominant habitat is the coastal zone with salt water. Mostly floats along the very bottom. However, individual schools are also found at great depths.

In the water depths of Russia there are more than 30 species of these marine individuals. Like all representatives of this type, the body is flattened towards the middle. The color is light. The weight of flounder can reach 3 kilograms. The breeding season occurs in early spring. During this period, flounder descends to a depth of 150 meters.

This fish is widely popular in all cuisines of the world. Its taste is excellent. That is why flounder is caught in huge quantities. In stores it is most often found frozen. On sale it is expensive.

• Halibut. The species of marine inhabitants belongs to the “predator” class due to its food source. It prefers to eat pollock, cod, flounder, and various shellfish. Halibuts live a long time. Their age can reach 30 years. Just like flounder, it is one of the most valuable commercial bony fish. It is caught in large quantities.

• Tilapia is a freshwater species. The habitat is exclusively tropical waters. Tilapia is not picky about its food sources. Eats various microorganisms that can be found. This category is bred in artificially created reservoirs of the North American, African and Asian world. Tilapia fillet is delicious and packed with protein. It is for this reason that it was given the second name “Royal Perch”.

If we consider the difference between round fish, the most important thing is the shape. This fish has the most rounded, thickened body shape. The eyes are on both sides of the head.

The following varieties are distinguished:

• Angler. Another name for the “European anglerfish”. Prefers to live at a depth of about 200 meters. Monkfish belongs to the sedentary type of individuals. Capable of growing to enormous sizes. It has a fairly large head, which is equal to a third of the length of the body. It chooses small organisms as food. This individual cannot be called beautiful in appearance. However, it tastes excellent.

• Striped bass is a predatory species of white fish. In appearance and taste it resembles monkfish. Striped bass is a fairly fast fish that can only be caught by record fishermen using special equipment. The most common is an echo sounder. The weight of this fish can reach up to 35 kilograms. Spawning occurs in the waters of the Atlantic Ocean with a fairly low temperature.

• Red snapper is a pelagic fish species. Prefers to be found in tropical and subtropical waters with warm temperatures. The snapper belongs to the "predator" family. Has a long body. The snapper's head is quite large in size with a very developed mouth. She finds food quickly and is not picky. It absorbs the main food from the bottom without catching food on the surface. Red snapper is highly prized among fishing companies. This individual is usually called a real delicacy. Its average weight is 20 kilograms, and its body length is 30-40 centimeters. Chefs appreciate the tender meat, a certain pleasant taste and the small amount of bones contained in the snapper.

• Haddock. 500 thousand tons of this commercial product are caught every day. The weight reaches 30 kilograms. However, the average weight is approximately 15 kilograms. A distinctive feature of haddock is its unique color. On both sides of the head, oval black spots can be seen on the light scales. Haddock meat tastes very lean. Therefore, for people following certain diets, this is an ideal food option. Refers to a rare expensive product.

• Nelma. Belongs to the genus whitefish. The average weight is approximately 15 kilograms, although it was possible to catch larger variants, reaching 50 kilograms. The largest fish that was caught reached 1.5 meters in length. External characteristics are definitely different from other representatives of white fish. Nelma has silvery scales with a greenish tint. The mouth is developed. This allows for better hunting of other small fish. Refers to predators. In the underwater world, it tries to stay in small groups. It prefers the cold waters of the Arctic Ocean. Spawning occurs in the autumn.

Gourmets value nelma for its special delicate taste.

• Burbot. If we consider the appearance, then burbot looks like a catfish. Preference is given to fresh waters of Europe and Asia. It lives mainly on the bottom with water temperatures not exceeding +25°C. This means that with the onset of a hot period, during which the water warms up to high temperatures, burbot looks for secluded places. During this period, he burrows into holes. Burbot constantly comes out to feed at night. Preference is given to small fish, crayfish, frogs and various larvae. That is why fishermen catch burbot exclusively at nightfall. The external signs of burbot greatly distinguish it from other marine inhabitants. The body has a long shape, which tapers greatly at the tail. The head is large and quite wide. The eyes are small. There is 1 mustache on the beard. The body is olive in color with dark spots. The largest fish that was caught weighed 32 kilograms and reached 1.7 meters in length.

White-fleshed fish is a delicacy. It is very tasty and nutritious.

• Hake is a member of the cod family. Received the second name “merluza”. The average cod is about 40 centimeters long and weighs about 3 kilograms. However, you can find options 1.5 meters long. The body has an elongated, slightly rounded shape. The head makes up a third of the entire body in size. The mouth is large, wide, with a protruding lower jaw. The eyes are large and round. Dark gray color. Refers to the bone type of fish. Prefers to live in shallow places with salt water. It feeds on anchovies, smelt, young herring, and shrimp.

Among consumers, hake is considered the most popular fish due to the fact that hake meat is completely lean and has an exceptional taste. It is most often found frozen on store shelves. Refers to a cheap type of fish. In the price category it is similar to cheap pollock.

• Cod is a valuable species of commercial fish. The length can reach about 1.5 meters. Found mainly in the north of the Atlantic and Pacific oceans. They prefer to live in flocks. The appearance has distinctive features. The body is spindle-shaped with a large head. On the chin, like the burbot, a antennae grows. However, they are easy to distinguish by color. The scales have a yellowish tint with small dark spots. Cod is a predator. As food it chooses capelin, herring, cod, saury, sprat, and smelt. The fish go to spawn when they reach the age of 8 years. This period occurs at the beginning of spring. This means that cod returns to its native habitats closer to autumn.

Cod fillet has a milky hue. The taste is tender, nutritious and non-greasy.

Fish calorie table

Information about different types of fish. What fish is best to eat when dieting?

Trout and salmon: which fish is fattier

For some reason, many people believe that trout and salmon do not have a high percentage of fat, attributing them to dietary seafood. This is actually a misconception. If we compare these types of fish by energy value, then these breeds are in no way related to low-fat varieties of fish. For example, the energy value of trout meat is about 147 kcal with a fat content of 7 percent, and the energy value of salmon is 219 kcal with a fat content of 15 percent. Therefore, both trout and salmon do not belong to dietary seafood, although trout is less fatty and belongs to fish species with an average fat content.

Proper preparation of fish for diet

For people who decide to go on a diet, the best option is to eat fish dishes. Such dishes help to endure such a difficult period for the body much easier. Due to the fact that the dishes are low-calorie, excess weight loss is stimulated; in addition, they perfectly satisfy the appetite.

The most important thing is to prepare dishes in such a way that they retain as many useful components as possible. Therefore, experts advise eating boiled, stewed or baked foods.

Dietary food does not include fried, smoked, salted or dried seafood. You should also not get carried away with canned fish.

Seafood can be used to prepare very varied and quite tasty dishes with a low calorie level. Therefore, you can prepare soups, cutlets, meatballs from fish, but only steamed, as well as casseroles and soufflés.

Interesting to know! Low-fat varieties of fish will not only help solve the problem of excess weight, but will also help cope with some diseases of the gastrointestinal tract. Due to the low calorie content, food is easily digested and digested without burdening the stomach.

Daily consumption of fish dishes allows you to regularly replenish the human body with all the necessary beneficial components, beneficially affecting the functioning of all internal organs. This allows you to lose weight, strengthen the immune system, optimize the functioning of the central nervous system, prevent aging of the body by rejuvenating the skin, etc.

Top 10 healthy fish

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1. Fish of the salmon family (the pleasure is not cheap, but from time to time you can and should please yourself and your loved ones with this tasty and healthy fish).
2. Atlantic mackerel.
3. Cod species (pollock, hake).
4. Herring.
5. Sardine.
6. Anchovy.
7. Notothenia.
8. Perch.
9. Pike.
10. Capelin.

Undoubtedly, this list is not limited to the list of fish that can and should be included in the diet: river perch, pike perch, capelin, saury, halibut, flounder. Eat fish and be healthy!

Are you already going to the fish store? Do not hurry! Read the article to the end to learn not only about the benefits, but also about the dangers of this product.

Simple recipes for low-fat fish

Preparing dietary dishes will never be an unnecessary task, especially if the goal is to lose excess weight or recover from a serious illness.

Cod steak with potatoes

The recipe is designed to make 4 servings.

To prepare the dish you will need:

• 700 grams of cod fillet.
• 10 medium-sized potatoes.
• One small onion.
• One small lemon.
• Plain yogurt in the amount of 3 dessert spoons.
• About 50 g rye flour.
• Olive oil in the amount of 3 dessert spoons.
• The horseradish root is not large.

In addition, you will also need dill, parsley and lettuce in a small bunch, as well as some spices.

In addition to cod, other fish, such as pollock or navaga, are also suitable for preparing the dish.

The cooking process is as follows:

1. First of all, you need to peel the potatoes and rinse them in cold water. After this, the potatoes are cut into circles up to 1 centimeter thick and boiled.
2. The onion is also peeled, washed with cold water and cut into either half rings or rings.
3. Half a lemon is also cut into slices.
4. The fish fillet is cleaned of bones and cut into portions. After this, they are rolled on all sides in flour, but before that they are sprinkled with various spices. Finally, the fish pieces are fried in olive oil until golden brown.
5. Horseradish must be washed and peeled, removing the peel, and then grated.
6. To prepare the sauce, you will have to mix yogurt with lemon juice, as well as grated horseradish and herbs. All ingredients must be mixed thoroughly.

Before serving the dish, it is decorated with chopped herbs, lettuce leaves, and lemon slices.

Cod is a low-fat fish and dishes prepared from it are perfect for dietary nutrition, since its calorie content is only 235 kcal.

Tilapia cutlets

The set of products is designed to prepare 5 servings. What is needed for this:

• 700 grams of tilapia meat.
• One onion.
• One chicken egg.
• Boiled round rice - about 100 grams.
• Vegetable oil – 3 tbsp. spoons.
• Dill is not a big bunch.

It is possible to use various spices and seasonings.

Cooking technology

1. The fish meat is removed from the bones and ground into minced meat using any available method.
2. The onion is peeled, washed and chopped until smooth.
3. Add an egg to the minced meat, onions and boiled rice.
4. Then the greens are taken and chopped, after which they are added to the minced meat along with spices and seasonings. After this, all ingredients are thoroughly mixed.
5. Finally, cutlets are formed from minced meat with spices and other ingredients.

To prepare the cutlets, you need to take a baking sheet greased with oil and place the cutlets on it. After this, the baking sheet is placed in the oven at a temperature of about 150 degrees. After 20 minutes, the dish will be covered with a golden brown crust, which means it can be served. The dish goes well with both boiled potatoes and fresh vegetables.

Vietnamese-style halibut

To prepare 4 servings, you need to have the following products:

• Halibut fillet – about 600 grams.
• 2 tomatoes.
• 2 bell peppers.
• 2 cloves of garlic.
• One lemon or one lime.
• Sauce for fish – 40 ml.
• Chopped ginger – 15 grams.
• Sugar – 10 grams.
• Mint - three sprigs.

Various spices and seasonings will also help.

How to prepare the dish correctly:

1. The fillet is washed and cut into portions.
2. Take lemon juice and mix with sesame oil, fish sauce and spices. After this, fillet pieces are poured with the prepared mixture and left in this form for some time.
3. Tomatoes are peeled and cut into cubes.
4. Garlic and pepper are peeled and chopped as finely as possible. After this, they are added to tomatoes and ginger.
5. The mint is washed and finely chopped.
6. Lemon or lime is cut into slices, but before that they need to be washed.
7. A mixture of vegetables is laid out on prepared pieces of fish meat and the marinade is poured on top.
8. After this, each piece of fish is taken and wrapped in foil, then they are laid out on a baking sheet.
9. The oven is heated to 150 degrees and a baking sheet with fish pieces is placed in it for about half an hour.

After this time, each piece is removed from the foil and placed on plates. Before serving, the dish is decorated with mint and slices of lime or lemon.

On a note! The energy value of the dish is about 192 kcal, so it can be considered dietary.