It is not for nothing that fish is considered a much healthier product than meat. It contains many minerals, vitamins and polyunsaturated acids, and its protein is much better absorbed by the body. In addition, due to its low calorie content, it can be eaten by those seeking to lose weight. True, to achieve a faster effect, it is better to eat low-fat varieties of fish.
Low-fat varieties of fish
Cod contains the least fat and calories. According to these indicators, pollock, haddock, sea bass, pike perch and hake are slightly inferior to it. Lean fish also include roach, pike, ruff, tench and perch, pollock, blue whiting, grenadier and navaga. And although many of them have small bones, the meat of these fish is very tasty and tender. They should be included in the menu for those who are obese.
Moderately fatty types of fish include tuna, catfish, sea bass, horse mackerel, herring and chum salmon - their fat content does not exceed 6%. Slightly more fat content in sea bream, crucian carp, lean herring, carp, river trout, catfish and pink salmon. The calorie content of this fish varies from 90 to 150 kcal per 100 g of product, so it is also useful to include them in the menu for those who want to lose weight without health problems.
Despite the small amount of fat, such a fish will bring tremendous benefits to the body if it is systematically consumed. It contains elements such as potassium, calcium, phosphorus, sulfur, iodine, bromine and fluorine. These types of fish are also appreciated for vitamins B12 and D.
How to cook lean fish deliciously
Lean fish can be just as tasty as their more fatty counterparts. However, in order to lose weight, it is best to steam it or in the oven with a minimum amount of oil. Pike perch, for example, can be baked with vegetables in foil - then it will retain all the vitamins and nutrients. Just peel it of scales and entrails, cut off the head and tail, wash thoroughly. Then cut into 2-3 pieces and rub each with a mixture of salt and pepper. Put slices of tomato, bell pepper and onions in the belly. Place the pike perch on the foil, drizzle with lemon juice and wrap. Bake in the oven for about half an hour at 180 ° C.
And sea bass is especially tasty in a double boiler. To prepare it, clean and gut the fish, wash thoroughly, dry and rub with a mixture of your favorite herbs and salt. Place in a double boiler in a place with pieces of peeled carrots and pour over everything with a mixture of lemon and olive oil. Ready-made sea bass can be served with baked vegetables or boiled young asparagus.
A tasty and low-calorie lean fish is also obtained over an open fire. Only it is better to bake it in foil. In this case, small fish can be cooked whole, stuffed with lemon slices, herbs and tomato slices. And the large one should be cut into portions and put in foil on a pillow of your favorite vegetables. It is enough to cook it on an open fire for 5-7 minutes on each side.
