9 healthiest fish species of man

Review of the best according to the editors. About the selection criteria. The the material is subjective, is not advertising and is not serves as a guide to the purchase. Before purchase is needed consultation with a specialist.

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

How to choose a quality fish?

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

Fish should not have an unpleasant odor – this indicates substandard product. Ideally, everything that should smell only a faint smell of the sea (if we are talking about marine representatives, sure).

  1. The meat must be resilient – if you click on it, it will spring slightly.
  2. The eyes of the fish should be transparent and shiny – cloudy or those who have fallen in say that the product begins to rot (the rule is not always applicable to some salmon representatives with small eyes).
  3. The scales should fit snugly to the skin – turbidity, damage and falling off of individual scales is unacceptable.
  4. Packed fish fillets should not contain large quantities. liquids.
  5. If the red fish meat has a bright scarlet color, and fins visually look small, which means that she was fed dyes and growth stimulants.

Eating tasty and healthy: rating of the most healthy fish for of man

Nomination a place name rating
Valuable marine varieties 5 Notation 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

Notation

Rating: 4.6

Notation

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

About 60 varieties of notothenia are recorded in the world. Any of it has a dense, but at the same time quite tender and juicy pulp, devoid of small bones. Half a century ago, the marine fish population was so large that it was often possible to observe the movement her jambs on board a whaling or research vessel. In the 70s During the years, the commercial catch of notothenia reached a critical point: more than 400 thousand tons of this fish were caught annually. Beginning with 1985th, industrial fishing notothenia is prohibited.

Interesting fact. Notothenia is considered environmentally friendly fish, because it lives away from areas with developed industry.

Notations are rich in essentials for human body amino acids (lysine, arginine, etc.), which makes it equivalent 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 usefulness of fish – its fat. Notation is unique in that its fat on 85% consists of polyunsaturated fatty acids, i.e. omega-3-acids – the most important component of our body. Notation ideal for baby food due to the impressive amounts of easily digestible protein and calcium.

What to cook? Thanks to excellent taste, moderate fat content and the absence of small bones, notothenia can be considered universal fish. It is boiled, fried, stewed, steamed, pickle. It makes a rich and fragrant ear, excellent meatballs, snacks, snacks and even deep-fryers. Excellent fish It is combined with white semisweet and dry wine.

Cod

Rating: 4.7

Cod

National dish of Portugal (baked cod), part of the coat of arms Murmansk, the most popular commercial fish and one of the most long-caught: the first catch of cod occurred about 1000 years back. The cod family lives in the Atlantic waters on temperate latitudes, “punching” their way all the way to Greenland.

This predator prefers the coast and to see it deep possible rarely. The fish has a unique color: her abdomen white, and the sides – a greenish-brown hue. Each variety there are 5 distinct fins: 3 of them are located along the back, 2 more – in the tail area.

In natural conditions, representatives of cod can reach 1.8 m in length and live up to 35 years, but often fishermen come across nets copies not older than 10 years of age and a size of not more than 0.8 m

Cod is a low-calorie product, therefore excellent suitable for those who follow a diet or treatment regimen nutrition. Cod is rich in phosphorus, selenium, B vitamins and, Of course, valuable minerals. Among them are useful omega-3 acids, which provide powerful support for the nervous and cardiovascular system, stimulate the immune system.

What to cook? Cod has an amazing taste and universality of application, due to which it is especially in demand culinary experts all over the world. Cod is perfect for stewing, boiling, solki. It can be safely fried, baked, used as snacks and main course.

Halibut

Rating: 4.8

Halibut

One of the most delicious, healthy and expensive fish delicacies. our rating. But what is so valuable in halibut that makes it so expensive? Of course, the composition of his meat. Squad representative flatfish can grow up to 4.5 m in length. His weight ranges from 7 to 300 kg. This is another representative of seawater. Pacific and Atlantic oceans (prefers their northern part). One of the varieties of halibut (Atlantic) is considered endangered view. That’s because it used to be traditionally considered commercial, but this fish grows very slowly. Active “hunting” for fish led to a decrease in its population.

The fish is considered deep-sea, boneless, has an elongated, flattened lateral body shape. Halibut meat includes both white and dark parts, regardless of variety, but here the chemical composition of meat can vary greatly. For example, black halibut contains up to 16% fat, arrow tooth – about 20%, white – only 5%, and carbohydrates in this fish is not 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 significant amount of protein: it normalizes the level of hemoglobin in the blood, maintains hormonal balance, improves muscle condition tissue stimulates its growth. Useful amino acids in halibut prevent the development of atherosclerosis, disorders of the nervous system, supports the work of the heart, removes toxins from the body, toxins and etc.

What to cook? Tight and, at the same time, very tender halibut meat has a sweet taste, therefore it is considered delicious. Halibut can be cooked, fried (in any variations, be then deep-frying, grilling, breading), stew, pickle, smoke. A fish suitable for skinless cooking: its meat is fairly dense and excellent retains its shape during cooking.

Halibut is ideal for making excellent soup because gelatinous substance is secreted in its bones. It is delicious filling for pies. Halibut caviar is also used as food: tastes almost the same as red and black caviar, but it costs much cheaper.

Sardine

Rating: 4.9

Sardine

This representative of herring is considered commercial fish. Sardines are quite small: their length rarely exceeds 25 cm, and, all their body is larger than that of a traditional herring. Body sardines covered with silver scales, long, pretty head big one. Due to the similar structure, sardines are considered fast. swimmers. The habitat of the fish is very large: sardines are found in almost all the seas of the planet.

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

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

What to cook? Sardine is especially useful in boiled form, since this way all useful substances are stored in it. But one culinary experts are not limited to cooking only: sardines are often fried (on grilled and deep-fried including), smoked, baked, canned. Of this fish produces excellent fish stock and meatballs. Especially canned sardines are popular: sardines in their own juice, oil, tomato are in high demand around the world. It is an unchanging 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 It is considered a delicious, but at the same time quite affordable product. Often salmon is hatched in fresh water, then sent to the ocean, and to spawn, returns to fresh water again. This kind salmon is quite large, sometimes reaching 1.5 m in length and 30 kg of weight. The color of salmon meat ranges from orange to bright red, which depends on a number of factors – food, habitat, etc.

This is one of the most valuable and most useful commercial fish. Its lake form lives in reservoirs of Russia (Kola Peninsula, Karelia), in Europe – in Sweden, Finland, Norway and etc. Salmon is an object of artificial reproduction. And in The United States in 2015 was approved for sale genetically modified Atlantic salmon. In Russia, according to order of the Ministry of Natural Resources, salmon was proposed for listing representatives of the wildlife listed in the Red Book country.

Salmon meat is rich in phosphorus, potassium, chromium, and vitamins. PP and B1. Eating fish regularly helps balance blood sugar, normalize the state of nervous and digestive systems, improve the condition of the skin, mucous membranes shells. Salmon is a product considered a powerful antioxidant. Omega-3-acids in salmon amount) slow down the aging process, save brain cell viability.

What to cook? Salmon meat is tender, very mild flavor and suitable for cooking various dishes in every possible way: salmon is fried (including grilling with vegetables), stew, baked salmon is excellent. Fish well combined in salads with cheese, olives, fresh vegetables, shrimp, eggs, etc.

Valuable River Varieties

Perch

Rating: 4.7

Perch

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

This predator leads a round-the-clock lifestyle, often gathers in small flocks and is characterized by enormous gluttony, eating almost everything that gets in the way: fry, clams, crustaceans, insects, minnow, stickleback, young crucian carp, zander, etc. Because of this activity, it is the perch that often makes up the lion share of the catch of fishermen.

Interesting fact. Sometimes the perch pays for its gluttony too high a price: in the pursuit of prey some individuals (especially young) are often washed ashore or may rush into the bait with frenzy and, often breaking off the hook, grab it until finally caught. Perch – very tasty fish. For this reason, recently outlined a tendency towards his artificial breeding, although he is quite prolific.

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

What to cook? Perch meat is excellent taste characteristics, in addition, it is low-bones. But, since there is not much meat on the carcass, you should cook perch carefully. If you fry, then in a large amount of oil, if you cook, then the best is soup. In addition, perch tastes excellent in sun-dried, baked form. It makes excellent canned food. Perch – The perfect “candidate” for making fragrant fish soup. But, nevertheless, one of the best cooking options for this fish hot smoking method using various wood (hornbeam, beech, oak, maple, fruit trees, etc.).

Pike

Rating: 4.8

Pike

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

Pike is an incredibly gluttonous fish (perhaps only perch surpassed her). The basis of the pike diet is other fish (roach, perch and etc.). Fish is widespread in the Northern Hemisphere. Meets she is in the basins of most of the seas there. Sometimes you can pike to meet in desalinated sea water: in the Gulf of Finland Baltic Sea or, for example, the Taganrog Bay of Azov seas.

Pike is considered a dietary, hypoallergenic product, saturated phosphorus, potassium, cobalt (champion), magnesium, sulfur, iodine, chromium, as well as vitamins A, E, group B, etc. B pike meat contains natural antiseptics that help in fight bacterial infections and support the immune system. Pike is good for the skin, normalizes blood sugar, metabolism substances that support the thyroid and cardiac the muscles.

What to cook? Pike is a meaty but lean fish, therefore, it is better to use it as an ingredient for other dishes. Of this predator turns out amazing cutlets, telnoe, rolls. A good taste will be pike fried or baked under the sauce. Perfect for salting fish and a good bite will be to be dried.

Catfish

Rating: 4.9

Catfish

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

Catfish is an inhabitant of freshwater reservoirs in Europe. An exception – Arctic Ocean basin. Erroneous opinion that catfish is a scavenger. In fact, he prefers to eat crustaceans, fry, mollusks, small freshwater animals. Sometimes large representatives species attack small pets and waterfowl.

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

Regular eating of a predator will increase body defenses, improve the condition of the skin, hair, nails, improve the digestive system, stabilize the work of the nervous system.

What to cook? Catfish meat is tender, slightly sweetish taste, for which even eminent chefs are highly regarded. The fattest part of the catfish (tail) is used to make a balyk and as a delicious filling for pies. Main 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 “manners”, distinctive fang-shaped teeth and impressive dorsal fin. Zander grows very quickly, adding 1 kg in weight. Sometimes in nature there are specimens of size more than 1 m and reaching 15 kg of live weight (a record figure – 20 kg). The color of the pike perch is greenish-gray, with grayish spots on the sides (8-10 pieces). Fish prefers to live in ponds, saturated with oxygen, loves places with clay or sand upside down.

  1. Interesting fact. Pike perch is considered quite aggressive fish: according to This indicator is practically not inferior to pike and perch. Sometimes behaves quite violently even towards younger representatives of their own kind.
  2. The distribution area of ​​zander is quite large: a fish is found in reservoirs of Eastern Europe (in Issyk-Kul, Balkhash lakes, rivers, belonging to the reservoirs of the Black, Caspian, Azov, Aral and the Baltic seas).
  3. Pike perch is very useful: it contains an impressive the 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, groups B and other). Pike perch is recommended as the first feeding for yearlings toddlers.
  4. What to cook? Pike perch meat is considered lean, but from of this it is no less valuable and tasty: the fish has a delicate taste, devoid of small bones. Pike perch is very easy to prepare and suitable. for preparing a huge variety of dishes: it is baked, stewed with sauces, boil ear and cabbage soup, prepare cutlets from it, zrazy. Smoked, dried, salty is distinguished by excellent taste. zander.


Attention! This rating is subjective, not advertising and does not serve as a guide to the purchase. Before the purchase consultation with a specialist is necessary.

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