Not all fish are equally valuable – the doctor advised which one to choose

According to the health promoting nutrition consultancy “Rimi”, the nutritionist doctor dr. Edita Gavelienė, fish is an easily digestible product rich in proteins of high biological value. However, not all fish will have the same value; it is better to eat fresh fish just caught, as frozen fish loses some of its nutritional properties. In addition, the preparation method and storage conditions at home are important.

The best fish, freshly caught

Many people know that eating fish is healthy. Fish, especially fatty ones, are rich in omega-3 polyunsaturated fatty acids, which are obtained only from food. The development of inflammatory processes and the functioning of the immune system depend on a sufficient amount of these acids in the body. In her report to the media, Dr. E. Gavelienė advises paying attention to the type of fish you choose: the nutrition of marine and freshwater fish is slightly different.

“If we compare the nutritional value of different fish, there are no significant differences in terms of minerals and proteins. The main difference that is important for health is the content of omega-3 acids: fish of marine origin have more omega-fatty acids. 3 than freshwater fish.

Of course, it is best to eat a variety of fish, both marine and freshwater. If you eat sea fish once a week, eat an already caught pond or lake a second time. This will ensure that you get the different substances your body needs, ”says the nutritionist.

According to the expert, fish is also rich in minerals, fat-soluble vitamins such as A, D and E.

“Fish is a product of animal origin that contains a wide range of useful nutrients. It should be consumed at least twice a week, for a total of about 300 grams should be consumed during both meals. In this case, the maximum benefit is you will get from the fish and, at the same time, the diet will be quite diverse, ”says E. Gavelienė.

The doctor adds that the healthiest fish is fresh: “The fish that is caught in Lithuania and is directly on the consumer’s table is the healthiest. The nutritional value of a fish decreases when it is frozen multiple times and thawed again. Whatever the species of fish, it is better to eat it fresh, freshly caught. “

No less important is the method of processing and production of fish. It is advisable to avoid frying battered fish, frying in large quantities of oil. It is best to briefly steam the fish, bake in the oven sprinkled with lemon juice, stew.

How to choose fresh fish?

According to E. Gavelienė, when choosing a fish in the store, the most important thing is to activate the senses: sight, smell. Buyers are advised to pay attention to the appearance of the fish: its eyes should be transparent, the pupils black, the gills depending on the species, generally light red, scales, structured, without damage, and the skin of the fish should be elastic and does not wither. . The fish should not give off an unpleasant odor and be too slimy.

The retailer recommends that buyers choose fish and seafood products that bear the MSC and ASC certification logos; These logos will help identify that the products have been caught or farmed in accordance with the principles of certified responsible fishing, reducing the negative environmental impact of commercial fishing and aquaculture.

“Fresh fish and seafood should be kept fresh at home. The best temperature conditions are 0 to 2 degrees. Fish fillets can be stored at slightly higher temperatures, depending on the storage conditions specified by the manufacturer. In this way, it will be possible to keep the products fresh and guarantee their impeccable quality ”, advises Aurelija Choružaja, an expert in quality in the retail chain.

After stopping the live fish trade at the beginning of the year, the retail chain expanded the range of fresh fish: it was supplemented with vacuum carp supplied by Lithuanian companies, fresh carp fillet and its pieces and carp carved in ice.

According to A. Choružaja, the uniqueness of Lithuanian farmed fish is that it is never frozen, so traders present themselves only fresh: Fish packed under vacuum or with a protective gas can be kept fresh for longer. Because we are a small country, it is easy for local businesses to offer buyers fresh, quality fish. “