11 Useful Fish That You Must Try

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Fish is a healthy and high protein food. It is very important because it is rich in omega-3s, which are known as good fats and are not produced in the human body.

According to some studies, omega-3 fatty acids promote brain and heart health. They have been shown to reduce inflammation and the risk of cardiovascular disease.

Try these 11 species of fishwhich are not only with a good nutritional profile, but are also extremely tasty.

1. Salmon from Alaska

There is a debate over whether wild salmon or farmed salmon is the better option. Breeded salmon is significantly cheaper, but contains less omega-3 fatty acids, fewer vitamins and minerals, and more saturated fat and calories per serving. Overall, this fish is a great choice for your diet, but if your budget allows it, choose wild salmon.

2. Cod fish

This scaly white fish is a rich source of phosphorus, niacin and vitamin B 12. 85 g cooked portion of cod fish contains 1 g of fat, 15-20 g of protein and less than 90 calories.

3. Herring

Herring is an oily fish, similar to sardines, that is most delicious when well smoked. Smoked fish contains a large amount of sodium, so it should be consumed in moderation.

4. Common dolphin fish (Mahi-mahi)

This tropical fish can be prepared in almost all possible ways. It contains less than 1 g of fat, but 20 g of protein per 100 g portion.

5. Mackerel

Unlike the tender white fish, the mackerel is oily, rich in healthy fats. It has been shown to lower blood pressure and reduce the accumulation of plaque in the arteries. Mackerel contains large amounts of mercury, so choose a species with a lower content.

6. Perch

Another Whitefish is a perch that is of medium size. It can be caught in the ocean or in fresh running water.

7. Rainbow trout

Breeding trout are actually safer than wild trout because they are protected from contaminants. It is one of the best types of fish to eat.

8. Sardines

Sardines are also oily fish and are rich in many vitamins. Canned sardines are much easier to find and are actually more filling because you consume whole fish, including bones and skin.

9. Striped perch

Raised in a kennel or wild, the striped perch has a firm but crumbly texture and is rich in flavors.

10. Tuna

Whether fresh or canned, tuna is everyone's favorite. When choosing fresh tuna, choose a piece that is shiny and smells like the ocean. It is also very easy to prepare - all you need is a high temperature. Consume tuna in moderation due to its high mercury content.

11. Wild pollock fish

Wild pollock has a high protein content, low fat, mild aroma and delicate, crumbly texture. High levels of omega-3 fatty acids, vitamins B6 and B12, as well as low calories (81 calories per 100 g), make it an extremely healthy choice.