Firstly, the main plus that distinguishes the inhabitants of the seas from their river relatives is high content of complete protein. Fish protein, like meat, contains all the essential amino acids, and it is absorbed much faster and easier. Depending on the type of marine fish, the protein percentage ranges from 20 to 26 percent. For comparison – in the river it rarely reaches 20 percent.
There is not so much fat in fish, and therefore its calorie content is much lower than that of meat. But fish oil is a unique source of polyunsaturated fatty acids, especially linoleic and arhidonic acids, which are part of the cells of the brain and cell membranes. The fat of the liver of cod, tuna, conger eel is very rich in vitamins A and D (0,5-0,9 mg /%).
Also in sea fish contains a whole complex of vitamins B1, B2, B6, B12 and PP, as well as vitamin C, but in smaller quantities.
Sea fish pampers our body iodine, phosphorus, potassium, magnesium, sodium, sulfur. Other micronutrients that help maintain well-being include bromine, fluorine, copper, iron, zinc, manganese and others. By the way, it has been proven that in freshwater fish, in contrast to sea fish, there are no iodine and bromine.
The methods of cooking sea fish are different from river fish. If you want to feed your family or guests with a truly tasty and healthy sea fish dish, then it does not hurt to remember some rules:
1) When cooking or stewing for a long time, sea fish completely loses its structure, turns into tasteless porridge. In addition, long cooking contributes to the loss of vitamins. Control the time so as not to spoil the dish!