9 healthiest fish species for human health

Review of the best according to the editorial board. On the selection criteria. This material is subjective, does not constitute advertising and does not serve as a purchase guide. Before buying, you need to consult with a specialist.

Not every product in our diet can compare with fish and seafood in terms of tenderness of texture, taste and health. Fresh, high-quality fish is a valuable source of minerals, vitamins and essential amino acids (including omega-3,6). Today we will focus on the most-most: to your attention the rating of the most useful fish for the human body.

How to choose the right quality fish?

Before starting our rating, we share with you valuable tips on how to choose a delicious and, most importantly, fresh fish:

The fish should not have an unpleasant smell – this indicates a poor-quality product. Ideally, all that should be able to smell the smell is just a slight smell of the sea (if we are talking about marine representatives, of course).

  1. The meat should be elastic – if you press on it, it will spring slightly.
  2. The eyes of the fish should be transparent and shiny – cloudy or sunken ones indicate that the product is starting to rot (the rule is not always applicable to some salmonids with small eyes).
  3. The scales should fit snugly to the skin – turbidity, damage and falling off of individual scales are unacceptable.
  4. The packaged fish fillets should not contain a lot of liquid.
  5. If the red fish has a bright scarlet meat, and the fins visually look small, this means that it was fed with dyes and growth stimulants.

We eat tasty and usefully: rating of the healthiest fish for humans

Nomination a place name rating
Valuable marine varieties 5 Music notes 4.6
4 Cod 4.5
3 Halibut 4.8
2 Sardine 4.9
1 Salmon 5.0
VALUABLE RIVER VARIETIES 4 Perch 4.7
3 Pike 4.8
2 Catfish 4.9
1 ZANDER 5.0

Valuable marine varieties

Music notes

Rating: 4.6

Music notes

This fatty and tasty fish is an inhabitant of the waters of the Pacific and Atlantic oceans. Antarctic marine life reaches 0.8 m in length and weighs from 250 g to 1 kg (some specimens can reach 9 kg). The body of this marine life is elongated, with several stripes on the sides, the caudal fin is pronounced. Notottenia is often confused with Atlantic cod due to its visual similarity.

About 60 varieties of notothenia have been recorded in the world. Any of them has a dense, but at the same time quite tender and juicy pulp, devoid of small bones. Half a century ago, the population of marine fish was so large that it was often possible to observe the movement of its schools from the board of a whaling or research vessel. In the 70s, the commercial catch of notothenia reached a critical point: more than 400 thousand tons of this fish were caught annually. Since 1985, commercial fishing has been banned.

Interesting fact. Nototenia is considered an environmentally friendly fish because it lives far from industrialized areas.

Nototenia is rich in amino acids essential for the human body (lysine, arginine, etc.), which makes it equivalent to beef. In addition, the fish contains valuable minerals (magnesium, calcium, zinc, iodine, phosphorus, potassium, etc.) and vitamins (groups B, as well as D, C, PP). One of the most important indicators of fish health is its fat. Nototenia is unique in that 85% of its fat consists of polyunsaturated fatty acids, that is, omega-3 acids – the most important component of our body. Nototenia is ideal for baby food because of the impressive amount of easily digestible protein and calcium.

What to cook? Due to its excellent taste, moderate fat content and the absence of small bones, notothenia can be considered a universal fish. It is boiled, fried, stewed, steamed, marinated. It makes a rich and fragrant ear, excellent cutlets, snacks, snacks and even deep fried. Fish goes well with white semi-sweet and dry wine.

Cod

Rating: 4.7

Cod

Portugal's national dish (baked cod), part of the coat of arms of Murmansk, is the most popular commercial fish and one of the longest caught: the first cod catch took place about 1000 years ago. The cod family lives in the Atlantic waters at temperate latitudes, 'punching' their way up to Greenland.

This predator prefers the coast and is rarely seen at depth. The fish is distinguished by a unique color: its belly is white, and the sides are greenish-brown. Each species of cod has 5 distinct fins: 3 of them are located along the back, 2 more – in the tail area.

Under natural conditions, representatives of cod can reach 1.8 m in length and live up to 35 years, but often in the net fishermen come across specimens not older than 10 years of age and no more than 0.8 m in size.

Cod is a low-calorie product, so it is perfect for those who follow a dietary or therapeutic diet. Cod is rich in phosphorus, selenium, B vitamins and, of course, valuable minerals. Among them are beneficial omega-3 acids, which provide powerful support to the nervous and cardiovascular systems, stimulate the immune system.

What to cook? Cod is distinguished by its amazing taste and versatility of use, due to which it is especially in demand by culinary experts around the world. Cod is perfect for stewing, cooking, salt. It can be safely fried, baked, used as an appetizer and main course.

Halibut

Rating: 4.8

Halibut

One of the most delicious, healthy and expensive fish delicacies in our rating. But what is so valuable about halibut that makes it so expensive? Of course, the composition of his meat. A representative of the order of flounders can grow up to 4.5 m in length. Its weight ranges from 7 to 300 kg. This is another representative of the sea waters of the Pacific and Atlantic oceans (prefers their northern part). One of the varieties of halibut (Atlantic) is considered an endangered species. This is because it used to be traditionally considered a commercial fish, and this fish grows very slowly. Active 'hunting' for fish has led to a decrease in its population.

The fish is considered deep-sea, boneless, has an elongated, laterally flattened body shape. Halibut meat includes both white and dark parts, regardless of the variety, but the chemical composition of the meat can vary significantly. For example, black halibut contains up to 16% fat, arrowtooth – about 20%, white halibut – only 5%, and there are no carbohydrates in this fish at all. Halibut – boasts an impressive amount of protein, as well as B vitamins, vitamins D, E, A, calcium, iron, phosphoric acid and omega-3 acids.

Separately, it is worth noting not only omega-3, but also a significant amount of protein: it normalizes the level of hemoglobin in the blood, maintains hormonal balance, improves the condition of muscle tissue, and stimulates its growth. Useful amino acids in halibut prevent the development of atherosclerosis, disorders of the nervous system, support heart function, remove toxins, toxins, etc. from the body.

What to cook? The dense and, at the same time, very tender meat of halibut has a sweet taste, therefore it is considered a delicacy. Halibut can be boiled, fried (in any variation, be it deep-fried, grilled, breading), stewed, marinated, smoked. The fish is suitable for cooking without skin: its meat is quite dense and retains its shape perfectly during the cooking process.

Halibut is ideal for making an excellent soup, as a gelatinous substance is released from its bones. This is a delicious filling for pies. Halibut caviar is also used for food: in terms of taste, it is practically not inferior to red and black caviar, and it costs much less.

Sardine

Rating: 4.9

Sardine

This representative of the herring is considered a commercial fish. Sardines are quite small: they rarely exceed 25 cm in length, and, nevertheless, they have a larger body than that of traditional herring. The body of the sardine is covered with silvery scales, long, the head is rather large. Due to this structure, sardines are considered fast swimmers. The habitat of the fish is very large: sardines are found in almost all seas of the planet.

Sardine contains significant amounts of valuable minerals – iron, chromium, zinc, calcium, as well as vitamins D, PP, group B and saturated fats. Separately, it is worth noting the beneficial omega-3 and omega-6 acids included in the fish. This is a very powerful combination that has a positive effect on the body as a whole: it maintains the normal state of bone tissue, protects the heart muscle, stimulates the development of the immune system, etc.

Studies have shown that regular consumption of sardines in food helps to reduce the frequency of asthmatic attacks, accelerate the recovery of all body tissues, improve brain function, maintain normal vision, increase the body's resistance to stress, etc.

What to cook? Sardine is especially useful when boiled, since all the useful substances are preserved in it. But cooks are not limited to cooking alone: ​​sardines are often fried (grilled and deep-fried as well), smoked, baked, canned. This fish makes excellent fish broth and cutlets. Canned sardines are especially popular: sardines in their own juice, in oil, in tomato are in high demand all over the world. It is an invariable ingredient in many salads and sandwiches.

Salmon

Rating: 5.0

Salmon

This inhabitant of the North Atlantic coast and the waters of the Pacific Ocean is considered a delicious, but at the same time quite affordable product. Often, salmon hatch in fresh waters, then go to the ocean, and return to fresh waters for spawning. This type of salmon is quite large in size, sometimes reaching 1.5 m in length and 30 kg in weight. The color of salmon meat ranges from orange to bright red, depending on a number of factors – dietary habits, habitat, etc.

This is one of the most valuable and useful commercial fish. Its lacustrine form lives in water bodies of Russia (Kola Peninsula, Karelia), in Europe – in Sweden, Finland, Norway, etc. Salmon is an object of artificial reproduction. And in the United States, genetically modified Atlantic salmon was approved for sale in 2015. In Russia, according to the order of the Ministry of Natural Resources, salmon was proposed for inclusion in the list of representatives of the animal world included in the country's Red Book.

Salmon meat is rich in phosphorus, potassium, chromium, vitamins PP and B1. Regular consumption of fish will help balance blood sugar levels, normalize the nervous and digestive systems, and improve the condition of the skin and mucous membranes. Salmon is considered to be a powerful antioxidant. The omega-3 acids contained in salmon meat (in considerable quantities) slow down the aging process of the body, preserve the vitality of brain cells.

What to cook? Salmon meat has a delicate, very mild taste and is suitable for preparing various dishes in all sorts of ways: salmon is fried (including grilled with vegetables), stewed, baked salmon is excellent. Fish goes well in salads with cheese, olives, fresh vegetables, shrimps, eggs, etc.

Valuable river varieties

Perch

Rating: 4.7

Perch

Small freshwater nibbler prefers to live in clean water bodies, preferably with a small current, medium depth and the presence of underwater vegetation. Perch feels comfortable both in fresh and slightly salted water bodies.

This predator leads a round-the-clock life, often gathers in small flocks and is very voracious, eating almost everything that gets in the way: fry, molluscs, crustaceans, insects, minnow, stickleback, young crucians, pike perch, etc. Due to such activity it is perch that often makes up the lion's share of the catch of fishermen.

Interesting fact. Sometimes the perch pays too high a price for its gluttony: in pursuit of prey, some individuals (especially young ones) are often thrown ashore or they can rush furiously to the bait and, often breaking off the hook, grab it until they finally get caught. Perch is a very tasty fish. For this reason, there has been a recent trend towards artificial breeding, although it is quite prolific.

Perch is considered a healthy dietary fish, the meat of which is saturated with potassium, iron, zinc, calcium, a record amount of iodine, and phosphoric acid. The latter is very important for the cells of the whole organism: it is from phosphate salts that the human skeleton consists. The perch also contains magnesium, sulfur, chromium, molybdenum, vitamins C, E, D, A, group B, etc.

What to cook? Perch meat has excellent taste characteristics, moreover, it has low bone content. But, since there is not very much meat on the carcass, the perch should be cooked carefully. If fried, then in a large amount of oil, if boiled, then soup is best. Besides, perch tastes excellent when dried and baked. Excellent canned food is obtained from it. Perch is an ideal 'candidate' for making aromatic fish soup. But, nevertheless, one of the best options for preparing this fish is the hot smoking method using various woods (hornbeam, beech, oak, maple, fruit trees, etc.).

Pike

Rating: 4.8

Pike

This inhabitant of fresh water has no equal in terms of aggressiveness: the pike is considered the most predatory among freshwater ones. And her appearance clearly speaks of this: a large elongated head and an impressive mouth with razor-sharp teeth. The body resembles a torpedo in shape, the color is variable and depends on the age of the individual, its nutrition, the presence and amount of vegetation in the reservoir: the pike is gray with a yellowish-green or brown tint, and yellowish spots on the sides. There are also silver specimens. The pike lives for quite a long time: the life expectancy of individual individuals reaches 30 years.

The pike is an incredibly voracious fish (perhaps only the perch has surpassed it). The basis of the pike's diet is other fish (roach, perch, etc.). The fish is widespread in the Northern Hemisphere. It is found in the basins of most of the local seas. Sometimes pike can be found in desalinated sea water: in the Gulf of Finland of the Baltic Sea or, for example, in the Taganrog Bay of the Azov Sea.

Pike is considered a dietary, hypoallergenic product, saturated with phosphorus, potassium, cobalt (record holder), magnesium, sulfur, iodine, chromium, as well as vitamins A, E, group B, etc. Pike meat contains natural antiseptics that help in the fight against bacterial infections and support the immune system. Pike is good for the skin, normalizes blood sugar levels, metabolism, supports the thyroid gland and heart muscle.

What to cook? Pike is a meaty but lean fish, so it's best to use it as an ingredient in other dishes. From this predator, amazing cutlets, body rolls, rolls are obtained. Pike will taste good fried or baked with sauce. A fish is perfect for salting and will have a good taste when dried.

Catfish

Rating: 4.9

Catfish

The common catfish is considered one of the largest fish on the planet. Reaching a truly enormous size, fish can sometimes attack a person if he is in the water near the habitats of a predator. Catfish has an elongated body, a large head, like a mouth, with many sharp teeth, a mustache is located on the upper jaw. The color can be varied: from black to light yellow, albino individuals are rarely found. The average weight of an individual is 60-80 kg, but sometimes there are real giants weighing about 300 kg, reaching 5 m in length.

Catfish is an inhabitant of freshwater reservoirs in Europe. The exception is the Arctic Ocean basin. There is a common misconception that catfish is a scavenger. In fact, he prefers to eat crustaceans, fry, molluscs, small freshwater animals. Sometimes large members of the species attack small domestic animals and waterfowl.

Catfish is an important commercial fish in the basins of the Sea of ​​Azov and the Volga, which is not surprising, because this impressive fish has many advantages: the absence of scales on the skin and bones in the meat. Catfish is a valuable source of B vitamins, as well as C, E, the most important trace elements – magnesium, iron, cobalt, potassium, etc. In addition, catfish meat contains proteins and valuable amino acids, including lysine, a protein builder.

Regular consumption of the predator in food will increase the body's defenses, improve the condition of the skin, hair, nails, improve the functioning of the digestive system, and stabilize the nervous system.

What to cook? Catfish meat has a delicate, slightly sweet taste, for which it is highly valued even by eminent chefs. The fattest part of the catfish (tail) is used to make balyk and as a delicious filling for pies. The main part of the body can be used for cooking kebabs, cutlets. Even the head will not be wasted: it will make an excellent ear.

Zander

Rating: 5.0

Zander

This member of the perch family is known for its predatory 'mannerisms', distinctive canine-like teeth and impressive dorsal fin. Pike perch grows very quickly, adding 1 kg in weight annually. Sometimes in nature there are specimens larger than 1 m and reaching 15 kg of live weight (a record figure of 20 kg). The color of the zander is greenish-gray, with grayish spots on the sides (8-10 pieces). The fish prefers to live in reservoirs saturated with oxygen, loves places with a clay or sandy bottom.

  1. Interesting fact. Pike perch is considered a rather aggressive fish: according to this indicator, it is practically not inferior to pike and perch. Sometimes he behaves quite cruelly even towards younger representatives of his own species.
  2. The distribution area of ​​pike perch is quite large: the fish is found in the water bodies of Eastern Europe (in the lakes Issyk-Kul, Balkhash, rivers belonging to the water bodies of the Black, Caspian, Azov, Aral and Baltic seas).
  3. Pike perch is very useful: it contains an impressive amount of easily digestible protein, about 20 valuable amino acids, important minerals (calcium, phosphorus, magnesium, chlorine, iodine, zinc, copper, cobalt) and, of course, vitamins (A, E, PP, group B and etc.). Pike perch is recommended as the first complementary food for one-year-old babies.
  4. What to cook? Pike perch meat is considered lean, but this makes it no less valuable and tasty: the fish has a delicate taste and is devoid of small bones. Pike perch is very simple to prepare and is suitable for preparing a huge variety of dishes: it is baked, stewed with sauces, fish soup and cabbage soup are boiled, cutlets and zrazy are made from it. Smoked, dried, salted pike perch is distinguished by excellent taste.


Attention! This rating is subjective and does not constitute an advertisement and does not serve as a purchase guide. Before buying, you need to consult with a specialist.

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