Fatty and lean fish list. Cheap doesn't mean bad. We choose the most delicious white fish. Pistachios: benefits and harms to the body

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, is divided by fat content and calorie content. Let's dwell on the popular power systems that use this valuable product. And included tips on how best to cook the 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 meat, then the fish will “dissolve” in two. Therefore, in diet food even recommended 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 buttocks.

I think many have heard about the longevity of the inhabitants of Japan. They practically do not have problems with the thyroid gland. Excellent vision and smooth skin persist until old age. Just look at the photo - cheerful, youthful people. Scientists have found that the cause of health was the use a large number sea ​​fish. The composition of the favorite product includes the following benefits:

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

Regular consumption of seafood reduces the risk of heart disease. The pressure stabilizes. Work is getting better immune system and the brain. If you do not 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 useful thing. Without it, the synthesis of other substances in the body is impossible. It maintains normal sensitivity nerve fibers involved in muscle contraction. The presence of beneficial Omega-3 acids will positive influence on hair, skin, nails.

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

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

Of course, scientists say that the most useful is oily fish. In her a large number of the right substances. But when losing weight, you should forget about it. Or reduce consumption to a small piece a week.

Low-fat varieties of fish will be noted separately. They have no carbohydrates. That is why they are so popular among fans. Because switching to fish while on a diet can help delay the need to lower your carb intake.

Lean fish has less fat than the leanest meat. You will be able to take the same amount of protein from each, but consume fewer calories. This will allow you to keep your carbohydrate intake at a relatively moderate level and you won't feel too depleted. Even in the evening. Excess will definitely not be postponed 😉

If you are wondering how often you can eat fish, then I can make you happy - if there are no contraindications, then at least every day. The standard serving is 100 gr. And even if you are not a fan of this type of product, then arrange yourself at least sometimes “fish days”. A plate of fish soup or a fragrant baked piece diversifies any menu.

Which is better and how to cook

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

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

Cooking

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

To reduce calories, you can boil the fish in water or steam. The last method is the most useful and tasty. The meat is juicy and tender. Pour a little lemon juice over the pieces for flavor and put a sprig of greens (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 - excellent diet dish. You can eat as much as you like without any consequences on the waist. Highly delicious broth obtained from pike. A minimum of calories with an amazing aroma.

Try to use less sauces. They provoke an appetite. If you don't like fishy smell- hold the seafood in milk for an hour. Bad smell disappear.

Some of mine complain that the fish falls apart when cooked. Try cooking cod. Its fillets are not as tender as those of other species. Or you can use a little trick. Add some vinegar to boiling water and boil the fish calmly. Fragrant 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 to be much tastier than with banal boiling.

For baking, foil or a sleeve is suitable. Nutritionists have noticed: products from the oven are much healthier than those fried in a pan. Pieces of fish a few minutes before readiness can be “freed from protection”. Then get a delicious crust without oil. Or try baking in natural yogurt. The taste is indistinguishable from sour cream. But fewer calories.

Can I eat fried, salted or smoked?

For gastritis and others stomach problems fried is not allowed. But rethink your cooking methods. In batter or breadcrumbs - definitely not. Especially with diabetes. If you really want to, then in a small amount of oil you can treat yourself to a portion. But not more than once a week. Just do not forget to put 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.

But salty doctors do not prohibit. Just not herring or ram, of course. It is better to make lightly salted low-fat fish yourself. Eat only in the morning. Otherwise, expect unpleasant swelling on the face and overweight on the scales. After salty, you just want to drink and drink.

smoked under strict prohibition! Don't even think about it - definitely not. They have been talking about the dangers of smoked food for so long that everyone has already stopped paying attention to it. And in vain - dangerous carcinogens can cause cancer.

Smoked meats negatively affect the stomach and liver. First, 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.

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

Fish is delicious and useful product which will help you deal with overweight. Choose lean varieties and cook. Fried, baked or boiled - you can calculate 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, then feel free to leave comments. - there are many more interesting things waiting for you. See you!

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 delicious

Fat is the best conductor of taste for our receptors. Our brain generally loves it and considers it fatty product 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

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 considered to be one of the most delicious varieties 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, 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

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 - a small amount of bones.

Expensive and unusual

Muksun

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.

It is not in vain that nutritionists classify lean fish as a healthy diet food.

Properly cooked lean fish with vegetables will never lead you and yours to fullness.

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

enough fat content of fish 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 "fattest" fish becomes by the spawning period.

Lean varieties (fat content up to 4%),

-moderately- fatty varieties (from 4 to 8% fat) and

Fatty varieties (more than 8% fat).

Lean fish include:

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

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

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

The calorie content here is already quite high. So, 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 has very little fat (0.3–0.4%), practically no cholesterol, and contains useful phospholipids. Cod meat does not contain small muscle bones.

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

Although some varieties of fish have a lot of fat, these fats are useful, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish, which contains the most unsaturated fatty acids. However, if you have elevated blood cholesterol levels, mackerel will have to be abandoned, because. it stimulates the production of bad cholesterol.

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

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Easy lean fish recipes

Cod steaks with potatoes

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 of grated horseradish, 1 bunch of parsley, pepper, salt,

Peel potatoes, wash, chop coarsely and boil in salted water. Onion peel, wash, cut into rings. Wash the lemon, cut into slices. Wash parsley, finely chop. Rinse the cod fillet, cut into portions, salt, pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yogurt with lemon juice, horseradish and parsley. Arrange 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.

Clean the fish, gut, rinse, cut into portions, rub with salt and pepper. Peel the carrots and celery root, wash and cut into slices. Onion peel, wash, cut into rings. Wash the lemon, cut into slices. Wash the tomatoes, cut into slices. Wash dill greens. Saute carrots, celery and onions in olive oil. Put pollock in a saucepan with a thick bottom. Put browned vegetables and lemon slices on top. Pour in broth, add Bay leaf, simmer on low heat covered for 20 minutes. Arrange the finished fish on plates, decorate with tomato slices and dill sprigs.

4 servings, 45 minutes, 78 kcal

Ingredients: 1 hake, 1 apple, 1 onion, 100 g small carrots, 70 g rice noodles, 0.5 bunch 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. Grate the prepared hake inside and out with salt and pepper, stuff with an apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in preheated oven for 30-35 minutes. Boil rice noodles in salted water, put on a sieve. Peel the carrots, wash, boil in salted water.

Onion clean, wash, cut decorations out of it. green onion wash, finely chop (leave a few feathers for decoration). Wash dill greens. Put the finished fish on a dish, garnish with noodles and carrots, sprinkle with green onions. Decorate the dish with onion decorations and green onion feathers.

Flounder stewed with cabbage and leeks

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

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

2 servings, 45 minutes, 185 kcal.

Ingredients: 500 g navaga fillet, 2 red bell peppers, 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 parsley , pepper, salt.

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

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

4 servings, 35 minutes 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.

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

Alternately string orange semicircles and fish pieces on wooden skewers, bake in a preheated oven for 20-25 minutes. Arrange the finished fish on plates, decorate with radish flowers. Serve seaweed separately.

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, red and black ground pepper, salt.

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

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 cilantro, 0.5 bunch dill, 0.25 teaspoon mustard seeds, 0, 25 teaspoons of grated pickled ginger, red and black ground pepper, salt.

Rinse pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour over with boiling water, remove the skin 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 greens of cilantro and dill, finely chop. Arrange the fish on plates, pour over the sauce, sprinkle with dill and cilantro.

2 servings, 45 minutes, 198 kcal.

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

Cut the prepared pollock into small pieces, salt, pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil Place on paper towel to absorb excess oil. Wash potatoes, boil in salted water, peel and cut into slices. Hot potatoes can be rubbed through a grater.

Boil broccoli in salted water, drain. Wash dill greens. Onion peel, wash, cut into rings. Arrange fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.

4 servings, 45 minutes, 218 kcal.

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

Rinse the flounder fillet, cut into portions. Wash mushrooms, cut into slices. Peel, wash, cut the onion into half rings and fry in olive oil (1.5 tablespoons) along with mushrooms. Wash parsley, finely chop. Put the pieces of flounder in a baking dish greased with the remaining oil, salt, pepper, sprinkle with coriander. Put the mushrooms and onions on top, pour over the heated broth and put in the preheated oven for 25-30 minutes. Arrange 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 garlic cloves, 2 tablespoons lemon juice, 2 tablespoons olive oil, 2 tablespoons breadcrumbs, 1 bunch parsley, pepper, salt.

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

2 servings, 45 minutes, 214 kcal.

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

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

Onion peel, wash, cut into rings. Wash parsley, finely chop. Boil vermicelli in salted water, put on a sieve, mix with Korean carrots and parsley, put on the fish.

Drizzle with soy sauce, bake for another 2-3 minutes. Arrange the finished dish on plates and serve.

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 of olive oil, 1 bunch of green salad, pepper, salt.

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

Pour the fish with broth, simmer over low heat until tender.

Rinse the rice in salted water, put it on a sieve, mix with onions and fish. Peel bananas, wash, cut diagonally into thin slices and fry in the remaining oil. Place on paper towel to absorb excess oil. Wash the lettuce leaves, pat dry and place on a plate. Lay rice with fish in a pile on lettuce leaves, put slices of bananas and lime slices around.

Vietnamese halibut

4 servings, 45 minutes, 187 kcal.

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

Rinse halibut fillet, 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 over with boiling water, remove the skin and cut into small cubes. Peel the garlic, wash, finely chop. Wash the bell pepper, remove the stalks and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint, chop finely. Wash the lime, cut into slices. Put 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 greens, 1 lemon, pepper, salt.

Rinse the flounder fillet, cut into small pieces, salt and pepper. Onion peel, wash, cut into rings. Garlic peel, wash, finely chop and fry with onion in olive oil (1 tablespoon).

Wash the tomatoes, cut into slices. Wash eggplants, cut into slices, fry in the remaining May. Wash the lemon, cut into slices. Wash the basil greens, finely chop. In a baking dish, lay layers of eggplant, fish, onions and garlic, 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 - DV Nesterova.

Fatty fish varieties are chinook salmon, nelma, halibut, sturgeon, beluga, sardine, saury, stellate sturgeon, ivasi, Atlantic herring, salmon, whitefish, nanotenia, omul, Caspian sprat, toothfish, eel, catfish, burbot, silver carp, sabrefish. These varieties of fish contain in their meat a large (from 8 to 30%) amount of fish oil, which is good for human health.

Fish oil contains polyunsaturated fatty acid(PUFA) groups n-3. Fats of the n-3 group are also known as "omega-3 fats" or "omega-3 acids".

Fatty fish are rich in the two most important n-3 group polyunsaturated fatty acids (PUFAs), EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid).

The human body itself can produce some of these acids (EPA and DHA) from the original fats of the n-3 alpha-linolenic acid group. Rich sources of alpha-linolenic acid are cereal oils, for example, linseed oil, rapeseed or mustard, as well as some nuts, especially walnuts. But this amount produced by the body is not enough for a person.

EPA and DHA acids are found in large quantities in fish oil and in fatty fish fillets such as mackerel, herring, trout, salmon and sardines and in fish liver.

Amount of n-3 group fatty acids. (per 100g raw portion of the product)

The Benefits of Omega 3 Fatty Acids

Omega-3 fatty acids lower blood levels bad cholesterol, thereby beneficially affecting the state of the brain, heart, blood vessels and eyes. Proven beneficial effect Omega 3 acids on the condition of patients with coronary disease hearts - after all, cholesterol plays a leading role in the formation of atherosclerotic plaques that clog blood vessels.

In addition, Omega-3 acids improve the condition and mobility of the joints. Prevent arthritis and osteoarthritis. Protect nerve cells brain, reducing the risk of depression, bipolar disorder, schizophrenia, attention deficit hyperactivity disorder.

Omega 3 acids reduce pain, accompanying premenstrual syndrome and menstruation.

Vitamin A is found in large quantities in fatty fish such as herring and mackerel, as well as in crustaceans. A 100-gram serving of these seafood contains 10 to 15% of the daily recommended amount of retinol, an easily absorbed form of vitamin A.

Vitamin D

Fatty fish are an excellent source of vitamin D and D3 (cholecalciferol). Vitamin D is responsible for the normal absorption of calcium and phosphorus in the human body, and also regulates the level of calcium in the blood. Without vitamin D, no more than 10-15% of the calcium that enters the body with food is absorbed in the intestines. Vitamin D is very important for maintaining healthy condition bones. Vitamin D plays a preventive role in the fight against certain types of cancer.

Vitamin B

Fatty fish is a good source of B vitamins, especially thiamine, riboflavin, and pyridoxine. A 100-gram serving of almost any fish will provide about 10% daily allowance these vitamins. Fish is especially rich in vitamin B12. Medium serving provides over 100% adult norm this vitamin. Vitamin B12 is especially important for the vital activity of blood cells.

Fish usually contains very little vitamin C.

Table 2* The content of vitamins in fish.

Fish contains more iodine than any other natural product. The presence of fish in the diet twice a week is equivalent to 100 to 200 micrograms of iodine per day, which corresponds to the daily requirement of an adult (130 micrograms of iodine). Sea fish, called " sole"contains the largest amount of iodine necessary for normal operation thyroid gland.

Selenium

The fish is good source selenium, although the content of this mineral varies by species. Recommended daily rate selenium for an adult -55 mcg. 100 grams of fish typically provides 20 to 60 micrograms of selenium. For comparison, grain and meat products contain 10 to 12 micrograms of selenium per 100 grams.

Selenium plays a key role in the functioning of the human immune system, in thyroid metabolism and in sexual activity. Baldness of the head is a direct consequence of a regular lack of selenium in the body.

Calcium.

Most fish contain small amounts of calcium, although the exceptions are sardines, oysters, and shrimp, which can provide 10 to 20% of an adult's recommended daily allowance per 100 grams of product.

Zinc

All shellfish, especially fresh oysters and mussels, are rich sources of zinc. The popularity of the stimulating effect of oysters is attributed to high content zinc, since the normal content of zinc in the body is directly related to male potency and sperm motility. The daily recommended amount of zinc for an adult is 9.5 mg.

Table 3*Mineral content in fish and crustaceans(per 100 gr. raw portion of the product)

* sources:

B. Holland, J. Brown and D. Bass, 1993, Fish and fish products;

· English Food Standards Agency, 2002, Third Supplement to Food Ingredients (5th edition);

· McCankey and Widowson's Food Components (6th edition) Royal Society of Chemistry, Cambridge.

Conclusions:

Regular consumption of fatty fish is very beneficial for human health.

Scientists have calculated the maximum harmless amount of oily fish. So, according to the British agency FSA (Food Standard Agency), men, boys, boys, and postmenopausal women can eat up to 4 servings of fatty fish per week without harm to health (each serving is 140 g of fish).

The famous philosopher Socrates once said: “Health ˗ is not everything, but everything without health ˗ is nothing!”. You need to take care of your health in a complex way, including eating right. Healthy food˗ a broad concept, but first of all, it refers to fish, rich in vitamins and . This article will focus on the beneficial properties of lean fish, a list different varieties and how to prepare it.
Content:

Useful properties of low-fat varieties of fish

Fish is full of various minerals and trace elements, which are very useful for human body. The fish is of the greatest value due to the high content of iodine and phosphorus. In addition to these elements, fish meat contains manganese, copper, calcium, potassium, iron, zinc. Fish is also rich in vitamins B, A, D, E, PP.

Unlike meat, there are almost no connective tissues in fish, so it is easily digested by even the most delicate stomach. By the way, it takes much less time to cook. Low-fat fish, such as perch or pike perch, are quickly digested and do not cause inconvenience to the liver.

Fish protein is not inferior to meat: it contains all the amino acids necessary for normal functioning human body. But fish protein is digested much better than meat protein. For comparison: the digestibility of fish protein by the human body is 98%, and the rate of digestibility of meat is only 87%.

Among other things, in low-fat there are polyunsaturated acids Omega-3 and Omega-5, which are vital for a person who takes care of his health properly.

In addition to these advantages, lean fish is considered a dietary food, since the fat component in it is only 4%. From the right cooked fish with vegetables, no one has yet gained weight. Somewhere around 15% fish meat- pure protein.

The fat content of fish is determined by its variety. It also changes with the time of year: during spawning, fat content, as a rule, increases. By this indicator fish are divided into three types:

• skinny variety. It contains up to 4%.
• moderately fatty. 4-8% fat.
• fatty grade. The fat component exceeds 8%.

Let's summarize beneficial features lean fish:

• Due to the very low percentage of fat content, fish can be consumed in large quantities without fear of putting on extra weight.
• Whatever diet you follow, lean fish is never excluded from your menu.
• The previously mentioned omega acids lower cholesterol levels, reducing the likelihood of disease. of cardio-vascular system. They also have a positive effect on brain function.
• Phosphorus, which is so rich in lean fish, has a positive effect on the work of the central nervous system, struggles with lethargy, keeps in good shape and cheerful mood.
• Proper functioning of the thyroid gland and endocrine system ensured great content iodine in lean fish. Selenium is good at removing toxins from the body.
• Vitamin D strengthens your bones and promotes normal growth young body.
• Calcium is responsible for strengthening hair and nails in our body, for good skin condition and healthy teeth- vitamins of group B. Eating lean fish, there is no doubt about the lack of these components in your body.

Thus, regular consumption of lean fish provides a person with a supply of essential vitamins and minerals, while not affecting body weight.

Types of lean fish for baby food

The ease of digestion and softness of the passage of fish through the digestive organs makes it suitable for consumption by everyone - from small to large. Therefore, doctors advise mothers to feed their babies lean fish at least once a week, as this will ensure healthy growth a child, a strong skeleton and teeth, energy and good brain function.

Despite its value, the fish has one disadvantage - it is allergenic product, therefore it is better to refrain from feeding fish to babies who have not yet turned a year old. Be sure to ask your pediatrician about this. Children's doctor better tell you exactly when the most favorable age for getting to know the fish of a little man, based on medical card child.

Start giving fish in the morning, just like any other food. It is best to give it for lunch, half a teaspoon. After feeding, follow the reaction of the body (rash, etc.).

If everything went well, and no allergic reactions not observed, gradually increase the number of fish to the norm, which is:

• 60-70 g per reception at the age of 1 year.
• 85-90 g when the baby is 1.5 years old.
• 100 g when the child turned 2.

At first, give fish no more than once a week. Then increase to two times. When a child is only a year old, you should not give him both fish and meat on the same day, even on different tricks food.

You should start with such varieties as silver carp, hake, cod, flounder, pike perch, pollock. This list refers to varieties of lean fish, in addition, they are the least allergenic.

When the child becomes a little older, he can be given a taste of fish of moderately fatty and fatty varieties: mackerel, salmon, salmon.

Do not forget about the "bony" fish. Carefully inspect fish meat before giving it to a child.

The method of preparing fish for a child is steamed or boiled. Then grind with a blender, after checking it for bones. You can just top it with a fork if the child is already good at chewing.

Later, when the baby gets used to the fishy taste, you can safely cook fish cakes, meatballs, fish soup and other fish dishes.

Be sure to teach your child to fish, because this is the key to a strong and healthy body your child.

List of different varieties of lean fish for diets

As mentioned earlier, lean fish is quickly absorbed by the body and accelerates. Therefore, people who are overweight are advised by nutritionists to eat lean fish dishes. It can also be eaten when a person suffers from diseases digestive system. Moreover, under these circumstances, even necessary.

Here is a list of some types of lean fish that you can eat if you decide to skip a couple extra pounds and generally improve well-being.

There are two types of lean fish: sea and river.

The least fatty among the lean varieties of sea fish are flounder, silver hake, blue whiting, cod and sea bass, as well as vobla, pollock and pollock. These types are easy to prepare, well digested and almost completely absorbed.

• The most popular among those listed is flounder. It is very low-calorie: 85 kcal per 100 g of its meat.
• Cod is also low in calories: 100 g of this fish has only 78 kcal, about 18 g of protein and 0.4 g of fat.
• The kilocalorie content in 100 g of silver hake is 82.17 g of protein and 1.7 g of fat.
• Another one low calorie fish- blue whiting. Its content of kilocalories per 100 g of the product is 72, about 16 g of protein and 0.8 g of fat for the same weight.
• Seabass also became famous among fish containing little fat. In 100 g of sea bass, there are only 98 kcal, 18 g of protein and 3 g of fat.
• Saithe is a great option for those who are on a diet. The calorie content of this variety ranges from 91 kcal per 100 g, 19 g of protein and 0.9 g of fat.
• For weight loss, roach is suitable, 100 g of which contains 96 kcal, 18 g of protein and approximately 2.9 g of fat.
• If we talk about river low-fat fish, then it is worth highlighting perch, pike perch, bream and pike.
• When trying to lose weight, it is worth cooking river perch more often, since per 100 g perch fillet contains 82 kcal, 18.2 g of protein and about 1 g of fat.
• If you have long dreamed of getting rid of excess weight, then pike perch will come to the rescue. Its meat weighing 100 g contains 96 kcal, 21.2 g of protein and 1.2 fat.
• Bream, a popular fish, will also help with excessive body weight. This low calorie river fish contains 100 kcal, 17.1 g of protein and 1.2 g of fat per 100 g of its meat.
• Widely known not only in Russian tales is another low-fat river fish pike. In 100 g of her meat, there are only 85 kcal, 18.6 g of protein and 1.1 g of fat.

Take advantage of this list of lean fish with data on its calorie content, feel free to cook culinary delights and lose weight for your pleasure.

Lean Fish Recipes for a Healthy Diet

Here are some recipes from the above list of lean fish that are easy to eat and will come in handy in any diet.

Braised lean fish. To prepare this dish you will need any lean type of fish (cod or hake), large green lettuce leaves, one lemon, sesame seeds, soy sauce and olive oil. Put out the fish in your usual way, let it cool and get rid of the bones. Decorate the plate with lettuce leaves. Carefully lay out the pieces of processed fish on them. Drizzle fish with oil and soy sauce to taste. Sprinkle with sesame seeds and add lemon wedges.

Fish in foil. Another low-calorie diet dish that is quite simple to prepare. For cooking, you need low-fat fish, for example, pike perch or perch. Make an incision along the spine. For a piquancy of taste, you can put the fish in soy sauce. Meanwhile, peel the garlic and onion.

We cut the last into rings, cut the garlic cloves in half. We take the fish out of the sauce, sprinkle with lemon juice. Put one half of the fish on the foil, put onion, garlic on it, sprinkle with herbs. Cover all this with the second half, moisten with olive oil, but slightly. Wrap the foil tightly and place the resulting "sandwich" in the oven for 30 minutes at a temperature of 1800C. The fish is ready. It should be served with a side dish.

Here are some more complex recipes. Pay attention to the content of spices in these dishes.

Hake in "green" batter. For cooking fish according to this original recipe you will need a hake fillet, tomatoes, garlic, lemon, olive oil, a bunch of parsley, breadcrumbs, seasoning for, salt and pepper. Grind the peeled washed garlic with a special garlic press.

Rinse the hake thoroughly, cut into portions and brush with salt, seasoning, pepper and garlic. Leave the fish for 10 minutes, then put in a baking dish. Wash the parsley well, chop finely. Toss greens with breadcrumbs, lemon juice and olive oil. Dip each piece of prepared fish in the resulting sauce and place the fish in an oven preheated to 1800C for 20-25 minutes. Arrange the finished fish on plates, garnish with chopped washed tomatoes and parsley sprigs. The dish is ready.

Fish "Royal". The ingredients that make up the dish with such a royal name are as follows: king perch fillet, orange, lemon, rare, canned seaweed, Apple vinegar, salt and spices for fish. Rinse the fish fillet, cut it lengthwise to make narrow long pieces. Mix lemon juice, olive oil, seasoning, salt and place the perch in the resulting marinade for 20 minutes. Meanwhile, season the canned seaweed with vinegar. Peel the radish and cut out flower-shaped decorations and set the cabbage and radish aside for now.

Cut the orange into rings. Arrange fish strips and orange rings in a baking dish so that a row of fish alternates with a row of orange rings.

Place the stacked food in the preheated oven for 20 minutes. Serve the dish on the table, decorating it with a radish. Seaweed should be served separately.

While watching the video, you will learn how to cook lean fish.

Fish is a valuable food product that should be included in the diet of both adults and children. For ease of digestion and numerous nutrients in its composition, lean fish has earned approval among people. Many doctors recommend eating fish at least once a week, while others even believe that it should be eaten more often than meat. In addition, low-fat, the list of which is presented in the article, is simply delicious and easy to prepare. Be healthy and bon appetit!