Low-fat fish

Not so long ago, every landlady could say with certainty which fish is fat and which is not. After all, mostly on the shelves were only those species that are found in nearby water bodies. But now our market is full of fresh-frozen and even live fish, which is found far from our place of residence. Of course, all this became possible, thanks to the latest developments in the field of transportation and preservation of products. Low-fat fish or fatty - in frozen form it is sometimes very difficult to guess. Therefore, it must be distinguished by at least a name.

First of all, low-fat fish is necessary for small children. In the river there are often numerous small bones, and this can discourage the desire to eat fish for a long time. Therefore, it is marine species that are preferable for children. But not only children need such nutrition. Those who have problems with the gastrointestinal tract and digestion (especially ulcers, gastritis, hyperacidity, etc.) should consume only lean food. Therefore, low-fat fish for them is especially important.

But which fish is lean among such a variety of frozen options? There are 3 varieties of fish depending on the amount of fat:

• Lean (up to 4%);
• Moderately fatty (4-8%);
• Fat (more than 8%).

The lean ones include: haddock (0.5% fat), cod (0.3-0.4%), pollock (0.5-0.9%), navaga (0.8-1.4%), sajdu (Up to 2%), flounder (1.3-4%), as well as blue whiting, river perch, saika, bream, pike perch, voblo, pike, mullet. This lean fish contains a lot of protein (about 15%), which is able to provide the body of any person with all the necessary amino acids. In addition, it contains a large amount of phosphorus, iodine, calcium, zinc, selenium and B vitamins. By the way, marine fish contains more iodine than freshwater fish. Also it should be noted that all lean fish is low-calorie and does not harm those who want to lose weight. For comparison, Baikal has the world's fattest fish - Baikal's head, whose fat content is 40%, and the rest is occupied by fins, head and ridge.

In any kind of fish, its fat content depends on the season. When spawning is near, the fat in the body of fish accumulates the most (in fact, as in humans - in pregnancy gaining excess weight, protecting the fetus). But, of course, if the fish is skinny, then even moderately greasy before spawning it will not. So which fish is lean? The one that passed the stage of spawning and managed to consume the stock of this nutrient.

The most lean fish among all is cod. Although her liver contains up to 70% fat. And although it is very useful, but it must be used very carefully. In this fish there is practically no cholesterol, and the protein occupies 18-19% of the calf. In addition, its meat contains phospholipids, and there are no small muscle bones in it. Blue whiting and saithe belong to the Gadfly family and are very similar to it. The pollock meat is much more tender than cod, however its nutritional value is almost the same as in the representatives of the previous family. Navaga, on the contrary, is coarser and less tasty. Flounder is very much appreciated by us for its taste characteristics and the absence of small pits. Its meat has a white color, and the protein content reaches 18%.

Among the freshwater fish is a family of carp: bream, tench, crucian carp, carp, vobla, asp, carp, carp and octopus. Some of them refer to moderately fatty fish, however their fat is polyunsaturated, which means it does not harm the body. By the way, in any fish, iron is less than in meat of animals, this must be taken into account.

By the way, low-fat or moderately fatty fish, which contains polyunsaturated fat, works well on the body due to the high content of vitamin D. It is especially important in cold season. In this period of sunlight is not enough to form it under the skin. Most of these fats are in cod liver, in mackerel, herring, eels, sprat. But mackerel has one contraindication. If the body has a large amount of cholesterol, then its use is better to abandon. The fact is that it forces the body to produce harmful cholesterol due to some of the enzymes that make up its meat.

And remember - the most lean fish can be no worse than any other. And sometimes even from a moderately fatty one can get great benefit.

Be healthy and well fed!