The benefits of white fish and what are the lean ones

The benefits of white fish and what are the lean ones

The white fish (also called with the name of lean fish), they come to be an excellent alternative in the meals, since in addition to easy to prepare (they can be praparados to the plate, to the microwaves or cooked to the furnace), they count on very important properties and benefits.

Whitefish stands out as a food with an important source of nutrients, in addition to being easily digestible. One of the most important nutrients of white fish are the high or good quality proteins, which are accompanied by Group B vitamins and minerals, such as match, calcium , iron , iodine and copper.

They are ideal for all people, especially for the youngest or young people who are in school, as white fish will provide an interesting amount of phosphorus, and especially calcium, an important mineral that promotes proper growth.

It is also so beneficial, that many experts nutritionists advise to take between three and four servings of fish a week, given the important virtues they have.

Regarding the caloric value of white fish, we should point out that approximately a medium portion of lean fish of about 110 grams, provides 120 kcal.

Precisely because the lean fish usually have a similar caloric value, it is highly recommended to alternate different fish in the meals, in such a way that we will enjoy all the flavor of the sea choosing one or the other.

White fish is a very nutritious food, rich in good quality proteins and low in fat.

What are the white fish?

Among other aspects, here is a brief list of what are the so-called "white" or "lean" fish:

• Cod: Saltwater fish that belongs to the Gadidae family. It lives in temperate and cold seas of the north, very appreciated by its lean meat and by the oil that we found in its liver.
• Sea bream: Fish known by the name ofPagellus bogaraveo, delicious taste and very appreciated for its meat.
• Scorpionfish: Also known as Scorpionfish, and whose scientific name isScorpaena scrofa, it stands out for being a very characteristic rock fish, for its striking reddish color. It is considered one of the tastiest and most tender.
• Dogfish: Fish that lives near the coast, also known by the names of glass horn, vitamin shark or Caella. It is a generally cartilaginous fish, with a high content of urea in its meat.
• Golden: One of the best known white or lean fish. Known by the name ofSparus aurata, is a delicious fish that has the ability to become a semi-frozen fish at certain times of the year, thanks to the fact that your body fat increases above 2.5%.
• Sole: There is no doubt that we are facing one of the most popular, consumed and popular fish. Known scientifically with the name ofSolea solea, is a flatfish highly valued for its culinary use. Similar to scorpionfish.
• Hake: It is another of the most popular and consumed white fish. Known by the name ofMerluccius merluccius, is one of the most used in the kitchen of our country.
• Mere: White fish equally applied in the gastronomy and cuisine of our country in the same way that they are also the sole or the hake, is known scientifically with the name ofEpinephelus spp.
• Whiting: Did you know that it is a smaller hake? It is also known as "whirlpool", since it usually tends to present this curious shape.
• Rooster: It is a white fish known scientifically with the curious -and difficult- name ofLepidorhombus whiffiagonis. It is usually used for the time when children begin to eat fish, thanks to the fact that it practically does not have spines and its mild flavor.
• Turbot: It consists of a flat white fish, which is very reminiscent of sole. It is known by the name ofMaximum Psetta and is highly valued for its tender meat in the kitchen.

We can also name other lean or white fish as well known, such as pink, monkfish and ray.

What benefits does lean or white fish offer us?

From a nutritional point of view, white fish stands out for its richness in omega 3 and omega 6 fatty acids, and for its high content of proteins of high biological value (around 20% per 100 grams of edible part). These proteins are also considered as good quality because it means that they provide all the essential amino acids, which are easily assimilated by our body. Which in turn means that they are easily digestible fish.

They are also very interesting for their mineral content, among which the presence of calcium, phosphorus, copper and iron. For its richness in calcium and phosphorus, for example, white fish is ideal for inclusion in infant feeding, as they positively help growth and strengthening of bones.

For his wealth in group B vitamins, among which the presence of vitamin B12 stands out, are interesting fish when it comes to increasing the defenses by strengthening the immune system, being very interesting its consumption in the diet when anemia is suffered.

Among other aspects, below we summarize what are the main properties of whitefish:

• Vitamins: high content of group B vitamins
• Minerals: rich in phosphorus, calcium, iron, iodine and copper.
• High protein content of good quality.
• Low caloric content: just 120 kilocalories per 100 grams.

Nutritional information of lean fish

Although each variety of lean fish has different nutritional qualities, we present below the nutritional composition of one of the most consumed and popular white fish (the sole), precisely because it will help to discover what is the nutritional content that most of these fish have :

As we see, they are healthy and nutritious fish, whose consumption is advisable. How many servings of white fish is recommended to consume per week? It is recommended to consume 4 servings of fish per week, of which 2 servings have to be white fish.

Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish

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