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Healthy eating experts recommend eating fish at least twice a week. Fish is a source of easily digestible protein, omega-3 acids, vitamins D and B12 and iron. They should be present at our table much more often than just on holidays. Which species of fish to choose? Get to know the healthiest fish that you can easily buy in Poland.
- One of the most popular fish in our country – salmon, is also one of the healthiest. It is worth choosing salmon from a good source
- Without remorse, we can also reach for canned sardines. These inconspicuous fish are a rich source of calcium
- More information can be found on the TvoiLokony home page
Salmon – check where it comes from
Salmon is one of the most popular fish in our country. You can choose from fresh, smoked or canned salmon. Salmon meat is rich in unsaturated fatty acids, vitamins A, E and B vitamins. However, before we throw salmon into our basket, we should pay attention to its origin. Most salmon are farmed, which unfortunately adversely affects their nutritional value. Salmon swim in a small area, they are fed with antibiotics and special granules that make their meat more colored.
So if you are buying salmon, go for the Baltic or Pacific salmon. Atlantic salmon are most often farmed salmon.
Sardines – inconspicuous and healthy
Sardines are small fish that can most often be bought in canned form in Poland. You don’t have to be afraid of them. Dietitian Bonnie Taub-Dix from betterthandieting.com emphasizes that eating whole sardines (we have canned fish together with bones) means that we provide the body with up to 40 percent. the recommended daily amount of calcium. “Since most of us are deficient in calcium, sardines will be a great addition to many diets, especially for those who do not eat dairy,” he adds.
Sardines are also rich in vitamin D and unsaturated fatty acids. Due to their small size, sardines contain considerably less mercury than larger fish.
Trout – freshwater fish full of nutritional value
Trout is a freshwater fish and is relatively popular in Poland. Like sardines, they are high in omega-3 fatty acids – two servings of trout a week meet the need for omega-3 fatty acids in people with heart problems. Trout meat is also a source of potassium, selenium, magnesium, phosphorus and zinc, as well as vitamins A and D3.
How do you recognize a good trout? If you buy fresh fish, pay attention to a few details – it should have shiny scales, convex, shiny eyes and red gills. Then we can be sure that the fish is fresh and will be tasty. If you choose frozen trout, remember that you cannot freeze the re-thawed fish. If the fish has a thick layer of uneven ice glaze it has probably already been thawed and re-frozen.
See also: Sea fish for health connoisseurs
Herrings – the kings of Christmas Eve
Another fish that is popular in Poland. Herrings contain more omega-3 fatty acids than sardines, trout or mackerel. In addition, they are an excellent source of vitamins A, D, E and B6, as well as iron, zinc, copper, phosphorus and iodine. Although they are fatty fish, they are not very caloric – 100 g of herring contains approx. 160 kcal. Herrings are also low-mercury fish.
The stores offer herring and matias – these are young herring, even before the maturation period. The meat of matias is more fat and tender, it also has a slightly pink color. When shopping for fish, it is worth paying attention to the MSC certificate of sustainable fishing. Thanks to this, we will be sure that the catch was carried out in an environmentally friendly manner.
Mackerel – try it in a form other than smoked
Mackerel is one of the oily marine fish, which makes it rich in omega-3 unsaturated fatty acids. In addition, it is a great source of easily digestible protein, as well as selenium, phosphorus, potassium, magnesium and vitamins A, D and B group. If you decide to buy mackerel, choose small-sized Atlantic mackerel. Larger fish accumulate more mercury.
Fresh fish is the best choice as it has the most nutritional value. Unfortunately, it’s harder to buy than a smoked or canned form, but it’s always worth a try.
Good quality fish should find a permanent place in our menu.
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