10 reasons to think about fish

As children, for many of us, the expression “fish day” caused despondency. Hearing daily that fish is healthy, we gradually come to terms with this idea and willingly choose this dietary product, although, if you think about it, we don’t know much about it. How to choose and cook fish? What are its true nutritional benefits and where exactly to look for the famous Omega-3? Let’s try to figure it out with the help of experts.

1) What if it contains toxins?

Habitat changes greatly affect aquatic life. “The body of a fish, like a person, is capable of accumulating heavy metals,” says a nutritionist-endocrinologist. Natalya Kalinchenko. “Ocean life is difficult to control, so there is a real risk of eating contaminated foods.” Some species of large game fish (such as tuna) are regularly reviewed by various independent organizations, but for most species such studies are not carried out. The body of marine life may contain heavy metals, mercury, PCBs (polychlorinated biphenyls – derivatives of chlorine). Their concentration must not exceed the limits established by European legislation, otherwise fish products cannot be marketed. To reduce the risk of poisoning, you can cook the fillet without the skin and not use the liver. Fish without scales (such as shark or swordfish) suffer more from the pollution of the world’s oceans: the scales act as a barrier. The danger of polluting the oceans with oil is somewhat exaggerated. In some areas of the ocean floor, oil reservoirs come so close to the surface that crude oil itself seeps into the water. Oil is of organic origin, and a huge number of bacteria live in sea water, which feed on the products of its decay. Biologists believe that even a major oil spill (for example, as a result of a tanker accident) cannot significantly affect the marine ecosystem: even without human intervention, the environment is completely restored in two to three years.

2) Which is better – farmed or wild?

Each has its own advantages. Thus, artificially farmed fish undergo many checks, therefore, the likelihood of contamination with chemicals is much lower. “From a biological point of view, cultured fish are the same species as wild fish,” explains Natalya Kalinchenko. “Slight differences in nutritional value and composition are determined only by the feed: the diet of farmed fish is usually more plentiful.” At the same time, she does not have to overcome significant distances and natural obstacles in search of spawning places, she is protected from natural enemies. Therefore, fish from marine farms and pond farms is always more fatty – it is worth considering its increased calorie content.

3) River or sea?

Of course, first of all, this choice is a matter of taste. Some like river fish, others prefer sea fish, and everyone wins something. “If you take care of your own health, it is best to choose fish from cold seas: salmon, mackerel, herring,” advises Natalia Kalinchenko. – It is especially rich in polyunsaturated fatty acids of the Omega type, which have a positive effect on the cardiovascular system. Most types of river fish do not have this ingredient, but they are rich in easily digestible and low-calorie protein.” Freshwater fish is especially suitable for those who are trying to lose weight. On the other hand, fish, especially sea fish, is extremely rich in various salts, an excess of which may not be useful for people who have impaired mineral metabolism.

4) How to determine the freshness of fish?

By smell: fresh sea fish smells like water, and the characteristic “fishy” spirit is just not the best sign. The scales should be shiny, the eyes should be transparent. The freshness of frozen fish is somewhat more difficult to determine, the only thing you can do during the selection and purchase process is to ensure that the surface of the fish carcass is not damaged.

5) What is the best way to store it?

The main wealth of fish is unsaturated fats; they oxidize very quickly, and therefore it is rather difficult to store fresh fish: it quickly acquires an ammonia smell. It should be kept in the refrigerator and consumed within two days – if it will be cooked, or one – if you are going to cook it differently (salt, marinate, serve as sashimi, carpaccio). Frozen fish can be stored for about two months. Although the freezing process affects the taste of the fish, it has almost no effect on its nutritional value if the processing technology is fully observed. Under no circumstances should fish be re-frozen. Long-term storage gradually reduces the concentration of vitamins A and B in it, which partially pass into water or fat. This can be used – for example, cook the fish “in its own juice” or use the water resulting from thawing (already washed) fish for sauce.

6) Do all fish contain omega-3 acids?

Fatty polyunsaturated acids, beneficial for skin and cardiovascular health, are found mainly in oily fish that live in cold waters. But some types of freshwater fish also contain this useful component – for example, carp and eel. These types of fish are well raised in captivity, but, as a rule, the content of polyunsaturated fatty acids in wild fish is somehow higher. Salted fish (herring, salmon), which is so popular in Russia, also contains Omega acids – they are not destroyed during such processing. “And, although during salting, some substances (proteins, minerals, water-soluble vitamins) pass into brine,” Natalia Kalinchenko comments, “the nutritional value of salted fish almost does not decrease, since after processing it is better absorbed by the body. But you should remember the high concentration of salt: it irritates the gastric mucosa, changes the water balance and increases the load on the kidneys.

7) How often should you eat fish?

To get enough omega acids, which are involved in the synthesis of the vitamin D we need, you need to eat fatty fish such as mackerel or salmon at least twice a week. Low-fat varieties can become a full source of protein for the body, and if they replace meat more often, the amount of saturated fatty acids contained in excess in meat products will be limited, which, in turn, will help maintain normal blood cholesterol levels.

8) Is it true that fish is easier to digest than meat?

Unlike meat, it contains more moisture, less fat, and it digests faster. This is especially true for lean fish, such as sole or haddock, which stay in the stomach for no more than two hours. More fatty varieties of fish remain there for about the same time as poultry or meat, that is, 3-4 hours.

9) What is surimi?

Crab sticks, crab sticks, etc. – this is minced fish: the fillet is ground, mixed, thoroughly washed and cleaned so that the product is practically colorless, odorless and tasteless. After that, sweeteners, vegetable oil, starch, preservatives, stabilizers, flavor enhancers, flavors (with crab, shrimp flavors …) and dyes are added to the fish mass. Surimi is deprived of many of the beneficial properties of natural fish, they have significantly less protein, but a lot of sugar and salt, the consumption of which is advised to be limited by nutrition experts.

10) Is breaded fish fillet good for children?

It all depends on the ratio of fish and fat in these products: for children, it is better to choose products containing more than 50% fish and less than 5% fat. The calorie content of breaded dishes is quite high, but breaded fish causes much more interest in kids than just boiled or stewed. You can make croquettes (small round cutlets) from mashed fish. Children are very happy to eat those varieties of fish that, in their consistency, resemble meat, for example, tuna, salmon or swordfish. “But in baby food it is better to reduce the amount of canned, smoked and salted fish,” says Natalya Kalinchenko. – Each of these products contains additional substances: for example, smoked fish contains phenols (they enhance the smell of smoked meat), acids, carbonyl compounds that affect cell biochemistry, so that smoked fish in large quantities will not benefit adults either. Canned fish may contain dyes that cause allergies, preservatives (they are in all canned food, the shelf life of which exceeds six months). In small amounts, these substances (salts, acids, potassium sorbate, nitrates and nitrites) are relatively harmless. But nitrates and nitrites can accumulate in the human body and adversely affect hemoglobin, depriving it of its ability to carry oxygen in the blood.”