Pollock is an oily or lean fish. Low-fat fish - a list of all varieties for diet food

Fish is a source of high quality, easily digestible animal protein with essential amino acids. In addition, fish (especially sea fish) contains micro- and macroelements necessary for health (phosphorus, iodine, iron, etc.), fat-soluble vitamins (A, D, E), which are not sufficiently represented in other foods. In the menu of patients with pancreatitis, fish must be present at least once a week - to enrich the diet with protein and to add variety to a strict diet.

Fish selection

Not every fish will do for nutrition in pancreatitis. When choosing a variety of fish, the most attention is paid to fat content. The statement about the benefits is even very oily fish(the main part of fish oil is represented by polyunsaturated fatty acids, which contribute to the normalization fat metabolism and eventually reducing the level of unhealthy fats and cholesterol) will only be correct in relation to healthy people. Unfortunately, with pancreatitis healthy fats overload the pancreas in the same way as harmful ones. This is due to the fact that for the breakdown of any fats, a pancreatic enzyme is required - lipase, the production of which is deliberately suppressed in acute phases disease (in order to provide rest to the pancreas), and during remission, enzymatic deficiency is often noted.

The use of fatty fish in the diet of patients against the background of an exacerbation is generally unacceptable, and during the period of remission it is highly undesirable, since an excess of fat is almost always accompanied by the development of diarrhea (appears liquid stool with a greasy sheen that undigested fats give it), abdominal pain, nausea, vomiting and a new exacerbation are quite possible.

Low-fat varieties of fish, in turn, can be divided into lean (dietary) and moderately fatty. Skinny varieties are suitable for inclusion in the menu by the end of the first week from exacerbation chronic pancreatitis or acute attacks. During the remission of chronic pancreatitis, with the normalization of the condition and the achievement of stable laboratory parameters, it is allowed to carefully and gradually introduce fish in a moderately fatty varieties- it has a brighter and milder taste, more fragrant and tender than skinny. But the main share among fish dishes should still be occupied by low-fat varieties, the use of which, subject to the rules of preparation, does not carry any risks for the pancreas, but will only be useful.

Lean fish varieties (fat content within 4%)

1. The lowest fat content (up to 1%) is observed in marine fish (cod, lemon, navaga, haddock, blue whiting, saithe, pollock) and river perch.
2. Pike perch, pike, grass carp, argentina, white-eye, white fish, flounder, crucian carp, mullet, grenadier, lamprey, burbot, omul, roach, prystipoma, whitefish, roach, grayling, schokuri have a fat content of 1 to 2%.
3. From 2 to 4% fat is found in asp, rudd, icefish, mackerel, merrow, sea ​​bass, pagrus, halibut, whitefish, carp, lean herring, trout, greenling and hake.

These indicators are approximate, since the fat content of fish depends not only on the variety, but also on the age of the fish caught, the time of the catch (before spawning in autumn and winter, the fish has the highest fat content). But to navigate when choosing fish for diet food follows precisely these varieties.

Fish of moderately fatty varieties (fat content within 8%)

• anchovies;
• pink salmon;
• catfish;
• carp;
• chum salmon;
• smelt;
• red-eyed;
• river and sea bream;
• oily fish;
• capelin spring;
• carp;
• herring;
• silverfish;
• snack;
• horse mackerel;
• cheese;
• tuna;
• sole;

Features of buying and cooking fish with pancreatitis

The most useful fish- fresh, but it is impossible to buy fresh sea fish in many regions of Russia. Therefore, it is often necessary to buy fresh-frozen fish, from which you should choose the highest quality, not re-frozen and not re-frozen (this may be evidenced by yellow plaque, a large number of snow and ice on the fish carcass, uneven layer of ice).

Before cooking fish dishes, the fish should be thoroughly cleaned and washed. AT acute periods diseases for food use only fish fillet, that is, the skin and bones should be removed. The menu can include dishes from chopped fillets - quenelles, steamed cutlets, soufflés and casseroles.

During the remission period, fish cooked in a whole piece (or carcass) is already allowed - boiled, steamed, stewed, baked. Fried, smoked, salted and dried fish, canned fish are excluded from the diet.

Despite being eaten fatty foods harmful, the benefits of fatty fish for the normal functioning of our body is undeniable. As a rule, such varieties of fish live in the cold northern seas, so the composition of their fat is special. Plastic unsaturated fatty acids, of which it consists, do not turn into crystals when low temperatures, they remain in the form optimal for consumption, saturated useful substances. Therefore, it is very important to know which fish is considered fatty and include it in your diet.

The fattest fish in the world

If you are wondering which fish is the fattest, then you will most likely be surprised by the answer to this question. This is a golomyanka that lives in Lake Baikal. There are two types of this fish: small and large. Regardless of the species, her body is almost 40% fat, and as for size, the small golomyanka can reach a length of 15 cm, and a large one - 25 cm. It is almost imperceptible in water, since its body is due to great content fat transparent. This fish prefers a solitary existence and is the only viviparous in our latitudes. If you try to cook such a very fatty fish for food, then apart from a full frying pan of fat in which the skeleton will float, you will not get anything. Golomyanka is not a commercial species. In animal husbandry, when fattening livestock, it was also not used, but in the eco-chain its importance is great - it is this fish that feeds on the bulk of the inhabitants of Lake Baikal.

What is the fattest red fish?

The fattest varieties of red fish are all representatives of salmon. Depending on the season, the fat content in them ranges from 10% to 20%. The most popular are salmon and trout, whose meat, pleasant and delicate in taste, is devoid of small bones.

Salmon not only boasts a high concentration, but also its ideal ratio with omega-6. Such a unique balance fatty acids, in addition to this fish, can only boast walnuts and flax-seed. With its regular use in food, you can avoid the appearance of thrombophlebitis, normalize the work of the gastrointestinal tract and liver, improve metabolism and blood circulation, strengthen the immune system, arteries. Salmon can be fried in a pan breaded and marinated, smoked, salted, smoked, cooked with it hodgepodges, pancakes and other dishes. However, the most the best option will bake this fish on the grill or in foil, or eat lightly salted. Her meat is very tender and tasty.

There are several types of trout: sea, rainbow and freshwater, rainbow and sea. It is rich in minerals, vitamins and fatty acids, which makes it very valuable product nutrition. This type of fish goes well with creamy sauce, lemon and lime.

Of the more accessible and common types of oily fish, we can name the northern one that is familiar to all of us, which has a delicious white meat. In any fatty fish, there are more complete proteins than in animal meat. By including oily fish in your diet, you can significantly reduce your risk of dying from heart disease. One serving of such fish per week will prevent the likelihood of such a disease as rheumatoid arthritis. For the elderly, the benefits of fatty fish can hardly be overestimated, as it can extend life for several years. Oily fish is a good anti-inflammatory for the heart and brain. In addition, as a result of research, scientists have found that the substances contained in fatty fish on sexual function male body affect in a positive way.

Tuna with lemon zest in teriyaki sauce

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What kind of fish is suitable for dietary nutrition

For a diet table, choose sea and river fish with low fat content. These include: bream, cod, pike perch, carp, pollock, carp, blue whiting, mullet, pike, flounder, saffron cod, pollock, hake.

All these fish have different taste values. For example, cod or zander are ideal for a variety of dishes, both everyday and festive. And the harsh pike meat with a specific smell needs special preparation - the list of dishes that can be deliciously cooked from this fish is quite limited. Bony bream requires careful processing, and flounder is cleaned of skin and bones in two steps.

Nutritionists recommend eating at least 3 servings of fish per week. A standard serving is 100 g of cooked fillet without skin and bones. As a side dish for dietary fish, boiled or baked vegetables are prepared - cabbage, potatoes, carrots, peas or asparagus. You can serve the fillet without a side dish. To enhance the taste, fish can be poured freshly squeezed. lemon juice and sprinkle with white pepper.

If you are on a diet that restricts acidic foods, avoid lemon juice and spices.

Seabass with herbs, baked on charcoal

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How to cook healthy fish dishes

Do not limit your diet to boiled fish. Diet meals can be steamed, in an air grill or a slow cooker. The fish is baked in foil, rolled in herbs, stewed in its own juice. When cooking, it is worth reducing the amount of spices, eliminating cheese, sour cream, mayonnaise and other high-calorie additives. It is customary to fry some types of lean fish - for example, this is how flounder and carps are usually cooked. However, fried foods are not suitable for a diet table. Flounder can be baked, and meatballs or casseroles can be prepared from carps.

Diet recipes: fish is tasty and healthy

Try the baked cod with herbs and lemon juice. This dish is perfect for dinner or lunch. Boiled or grilled vegetables or a green salad can be served as a side dish.

You will need:

• 300 g cod fillet
• 1 bulb
• 1 tablespoon finely chopped parsley
• 1 tablespoon lemon juice
• a few pink peppercorns
• ground white pepper

Rinse the cod fillet, pat dry with paper towels and cut into 4 pieces. Chop the onion into rings. Cut out large squares from the foil, put the onion in the center of each, place the cod on top. Season each serving with salt, pepper, pink peppercorns, finely chopped parsley and freshly squeezed lemon juice.

Roll up the foil into small bags. Lay the rolls with cod on a baking sheet and place in an oven preheated to 200 ° C. Bake the fish until done. Serve by placing the envelope on a plate and opening the foil slightly.

Diet soufflé from zander

Delicious pike perch can be served in the form of a tender soufflé with low-fat milk sauce. This dish is suitable for those who prefer mild, airy dishes.

For diet food, choose freshly caught or chilled fish. It has a more pronounced taste. When buying frozen fish, make sure that it has not been frozen twice: such a carcass will be tasteless and dry

You will need:

• 800 g zander fillet
• 100 ml skimmed milk
• 50 g butter
• 1 tablespoon wheat flour
• 2 eggs

First prepare the milk sauce. Pour flour into the pan and, stirring, fry it until golden brown. Pour milk in a thin stream, add butter. Stirring, cook the sauce until it thickens. Salt it and take it off the stove.

Rinse the zander fillet, cut into pieces and pat dry with paper towels. Place the fish in a food processor bowl and puree. Separate the yolks from the whites and add the first to the minced fish. Beat the mixture again and pour in the cooled sauce. Stir the soufflé, adding a little salt if necessary.

Whip the egg whites until stiff and add to the fish mixture in batches. Stir the mixture gently, from top to bottom, so that the whites do not fall off. Divide the souffle into silicone molds so that it takes up no more than half the volume. Place the molds in an oven preheated to 180°C. Bake the soufflé until it has risen and is golden brown, about 30 minutes. Serve hot, placing the soufflé on warmed plates. Separately, you can serve a salad of green vegetables sprinkled with lemon juice.

Pike perch stewed in tomato

Pike perch can be prepared in another way, for example, by putting it out in a slow cooker. Add onions and tomatoes to the fish: they will not add extra calories, but they will shade perfectly delicate taste fillet.

What is the fattest fish used by culinary specialists for cooking second and first courses? This is the question we will answer in this article. We will also tell you about whether such a product can be useful for the human body and what dishes can be prepared from it at home.

What is the fattest fish in our country?

Few people know, but the most oily fish lives in Lake Baikal. This is golomyanka. There are two varieties of it: large and small. Regardless of the type, her body is 40 percent fat. By the way, the small golomyanka often reaches a length of 15 centimeters, and a large one - 25.

Details about golomyanka

Now you know which fish is the fattest in our country. It is almost invisible in the water. This is due to the fact that her body is transparent. She lives alone. In addition, golomyanka is the only one in our latitudes.

Can you fry?

The fattest golomyanka fish living in the waters of Lake Baikal is not commercial. Also, it is not used for fattening livestock. However, she has great importance in the eco chain. After all, the bulk of Baikal feeds on it.

Having learned what the fattest fish lives in our latitudes, many ask the question of whether it is possible to fry it. The hostesses who tried to use it in cooking claim that after heat treatment they are left with only melted fat and a small skeleton. That is why golomyanka is not caught by fishermen and is not used for cooking various dishes.

What is the fattest?

Probably, there are no such people who would not like red fish. After all, it is very tasty and nutritious.

We talked about the fattest fish that lives in Lake Baikal above. However, we found out that it is impossible to use it for cooking. That is why most people buy red fish, which has a fat content of 10 to 20 percent (depending on the season).

So what is the fattest fish after golomyanka? The second step of the pedestal in terms of the content of this substance is occupied by all representatives of salmon. The most popular of them are trout and salmon. Their meat is very tender and tasty. Moreover, these types of fish are practically devoid of small bones.

How does oily fish affect the body?

Salmon, the fattest fish of all, boasts a high concentration of omega-3s, as well as its ideal ratio with omega-6s. Only flaxseed and walnuts have a similar balance of fatty acids.

At regular use red fish to eat a person can normalize work digestive tract, avoid the appearance of thrombophlebitis, as well as improve blood circulation and strengthen arteries, immunity and have a beneficial effect on the liver.

In a person who regularly includes this product in their diet, the risk of death from heart disease is significantly reduced. One serving of a dish made from fish a week will prevent the likelihood of a pathology such as rheumatoid arthritis.

It is difficult to overestimate the benefits of fatty fish for older people. After all, thanks to its use, a person is able to extend his own life by several years.

Few people know that oily fish is an excellent anti-inflammatory agent for the brain and heart. It is impossible not to say that as a result of long-term research, experts have found that the substances contained in fatty fish have a positive effect on the sexual function of the male body.

How to cook at home?

What is the fattest fish for frying best? Of course, salmon. It is good to fry in small quantities. olive oil pre-dipped in breadcrumbs. In addition, such fish is baked (usually in foil), smoked and salted. It is also often kept in a fragrant marinade, and then cooked on coals.

If you want to get liquid and nutritious dish, then from the head and fins of salmon it is good to cook fish soup with the addition of rice or a hodgepodge with barley.

After heat treatment, red fish acquires a delicate structure. And it is simply impossible to digest it.

If you are planning to make sandwiches from red fish, then you just need to sprinkle it lightly with salt, leave it for a day, and then cut it into thin slices, place it on a piece of bread and sprinkle with lemon juice. By the way, it is from salmon and trout that everyone's favorite sushi and rolls are made.

Other types of oily fish

In spite of beneficial features red fish (it is rich in minerals and vitamins), not everyone can buy it. After all, its cost exceeds 500-600 Russian rubles per 1 kilogram. Therefore, ordinary residents of our country prefer to purchase more affordable, but no less healthy and oily fish. These are northern herring and pink salmon. They contain many minerals, as well as high-grade proteins.

Summing up

Now you know which types of fish are the fattest. Despite the high calorie content, they are very useful for human body. After all, they contain an incredible amount of vitamins and fatty acids. Moreover, compared to more dietary varieties, they have an unsurpassed taste and aroma. Using them, you can cook not only second and first courses, but also various salads, sandwiches, snacks and even pies.

Believe me, by including in your diet you will definitely become healthier and stronger.

Fatty fish list and health benefits

Fatty fish have fat in tissues and in abdominal cavity in the area of gastrointestinal tract. Its fillet contains up to 30% fat, although this figure varies both within and between species. For example, fatty fish include small forage fish such as herring and anchovies, as well as other large pelagic fish such as salmon, trout, and mackerel ().

Fatty fish can be compared to white fish, which only contain fat in the liver (much less than oily fish). White fish include, etc. White fish are usually demersal fish that live on or near the seabed, while oily fish are pelagic - live in the water column.

Fatty fish meat is good source vitamins A and D and rich (white fish also contains these nutrients but at a much lower concentration). For this reason, consuming fatty fish rather than white fish may be healthier for humans, especially for cardiovascular disease ().

However, oily fish are known to carry higher levels of contaminants (such as mercury or dioxin) than white fish. Among the others beneficial effects researchers note that omega-3 fatty acids in oily fish may help improve inflammatory diseases such as arthritis.

Oily sea fish: list

Oily fish contains a significant amount of fat in all tissues of the body and in the abdominal cavity. Here is a list of oily fish:

• sea ​​trout
• anchovies
• sardines
• sprat
• saithe
• tuna
• shark
• Atlantic sturgeon
• sea ​​bass
• flounder

Elderly people who eat fish or seafood at least once a week are less likely to develop dementia, including Alzheimer's disease. In addition to providing vascular protection, omega-3 fatty acids contained in fish oil, may reduce inflammation in the brain and play a role in brain development and regeneration nerve cells ().

In a French study published in 2002 in British Medical Journal (BMJ), were attended by 1774 elderly residents of southern France for seven years. Scientists studied how much they consumed meat and seafood, and how this was associated with the presence of symptoms of dementia.

The conclusion was that people who ate fish at least once a week had a significantly lower risk of being diagnosed with dementia over seven years. This study strengthened the results of studies Annals of Neurology. Due to the longer study period BMJ provided stronger evidence of a genuine protective effect.

Cardiovascular diseases

Consuming 200-400 grams of oily fish twice a week may also help prevent sudden death due to myocardial infarction, preventing cardiac arrhythmia ().

Eicosapentaenoic acid (EPA), found in fish oil, appears to drastically reduce inflammation by converting within the body to resolvins with beneficial effects on of cardio-vascular system and arthritis ().

In 1994 UK Committee on Medical Aspects of Food and Nutrition Policy (COMA) recommended that people eat at least two servings of fish per week, one of which should be oily fish.

In 2004 UK Food Standards Agency published recommendations on recommended minimum and maximum quantities oily fish to eat per week to balance the beneficial properties of omega-3 fatty acids and potential hazards use of polychlorinated biphenyls and dioxins. It reaffirmed the 1994 guidelines of two servings of fish per week, including one serving of oily fish. However, it was recommended to eat no more than four servings per week, and no more than two servings for pregnant or breastfeeding women ().

protection agency environment USA (EPA) indicates that the maximum allowable oral dose toxic substance methylmercury is 0.1 micrograms per kg of body weight per day. The corresponding blood mercury limit is 5.8 µg/L. Restrictions apply to certain oily fish:

• marlin
• swordfish
• shark
• tuna (to a lesser extent) ()

The recommendations for maximum oily fish intake were up to four servings (1 serving = 140 g) per week for men, boys, and women past childbearing age, and up to two servings per week for women. childbearing age including pregnant and lactating women and girls. There is no recommended limit on the consumption of white fish.

Guidelines EPA and USDA for 2007 set a limit only for the consumption of oily fish with more than one part per million of methylmercury, in particular:

• malacantha
• king mackerel
• shark
• swordfish

However, there are restrictions for breastfeeding/pregnant women and children under the age of six. These populations should completely avoid eating fish with high risk mercury contamination (listed above), and limit fish consumption to moderate and low content methylmercury up to 340 grams per week. Albacore tuna (albacore) should be limited to 170 grams or less per week.