What is healthier: salmon or trout? Fish for weight loss - a list of low-fat and healthy varieties Lean varieties of fish

It is not for nothing that nutritionists classify low-fat fish as a healthy dietary food.

Properly cooked low-fat fish with vegetables will never make you and yours overweight.

About 15% of fish meat is high-quality protein, which contains all the amino acids necessary for the human body.

The fat content of the fish is sufficient important indicator and directly depends on its variety. The fat content of fish also varies depending on the time of year.

As a rule, the fish becomes the fattest during the spawning period.

Lean varieties (fat content up to 4%),

-moderate-fat varieties(4 to 8% fat) and

Fatty varieties (more than 8% fat).

Skinny fish varieties include:

Cod (0.3% fat content), haddock (0.5% fat content), navaga (0.8-1.4% fat content), silver hake (0.8-1.4%), pollock (0.5- 0.9% fat content), pollock (up to 2%), cod, blue whiting, river perch, bream, pike, roach, mullet (1.3-4% fat content), all types of mollusks and crayfish families.

The meat of these varieties is low in calories. The calorie content of meat, for example, is 70-90 kilocalories, cod - 70-90 kcal, and flounder - 80 kcal. You can cook and eat these types of fish every day and without worrying about gaining excess weight.

The average calorie content of these types of fish is comparable to the calorie content of meat: for lean herring it is 120-140 kcal, for tuna - 130-140 kcal, for carp - 90-120 kcal.

The calorie content here is already quite high. Thus, fatty herring has a calorie content of 210-250 kilocalories per 100 grams, fatty mackerel - 180-220 kilocalories.

White, dense cod meat contains 18–19% protein; it contains very little fat (0.3–0.4%), virtually no cholesterol, and contains beneficial phospholipids. There are no small muscle bones in cod meat.

Freshwater fish of moderately fatty and lean varieties from the carp family, which include carp, bream, tench, roach, crucian carp, carp, asp, ide and silver carp, are highly valued as a source of complete protein and.

Although some types of fish have a lot of fat, these fats are classified as healthy, unsaturated fatty acids. Separately, it is necessary to mention herring, mackerel, sprat, eel and cod liver, as fish that contain the most unsaturated fatty acids. However, if you have high cholesterol levels in your blood, you will have to give up mackerel, because... it stimulates the production of abnormal cholesterol.

Interestingly, Lake Baikal is home to the fattest fish in the world. This is the Baikal golomyanka (Comephorus baikalensis). Her body is almost 40% fat. The rest is made up of a large head with a huge mouth, fins and a spine.

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Simple recipes for low-fat fish

Cod steaks with potatoes

Ingredients: 600 g cod fillet, 8 potatoes, 1 onion, 1 lemon, 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons yogurt, 2 tablespoons rye flour, 1 tablespoon of grated horseradish, 1 bunch of parsley, pepper, salt,

Peel the potatoes, wash them, chop them coarsely and boil them in salted water. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the parsley and chop finely. Wash the cod fillet, cut into portions, salt and pepper, roll in flour and fry in olive oil. To prepare the sauce, mix yogurt with lemon juice, horseradish and some parsley. Place the steaks and potatoes on plates, pour over the sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.

Pollock stewed with lemon

3 servings, cooking time 40 minutes, 176 kcal.

Clean the fish, gut it, wash it, cut it into portions, rub with salt and pepper. Peel the carrots and celery root, wash and cut into slices. Peel the onion, wash it, cut it into rings. Wash the lemon and cut into slices. Wash the tomatoes, cut into slices. Wash the dill greens. Saute carrots, celery and onions in olive oil. Place pollock in a thick-bottomed pan. Place sautéed vegetables and lemon slices on top. Pour in broth, add Bay leaf, simmer over low heat, covered, for 20 minutes. Place the finished fish on plates, garnish with tomato slices and dill sprigs.

4 servings, 45 minutes, 78 kcal

Ingredients: 1 hake, 1 apple, 1 onion, 100 g small carrots, 70 g rice noodles, 0.5 bunch of green onions, 1 tablespoon lemon juice, 0.5 teaspoon mustard seeds, 2-3 sprigs of dill, pepper, salt .

Wash the apple, remove the core, cut into slices. Rub the prepared hake outside and inside with salt and pepper, stuff it with apple, sprinkle with lemon juice, sprinkle with mustard seeds and wrap in foil. Bake in a preheated oven for 30-35 minutes. Boil rice noodles in salted water and place in a sieve. Peel the carrots, wash them, boil them in salted water.

Onion clean, wash, cut out decorations from it. Wash the green onions, finely chop (leave a few feathers for decoration). Wash the dill greens. Place the finished fish on a dish, garnish with noodles and carrots, sprinkle green onions. Decorate the dish with onion garnishes and green onions.

Flounder stewed with cabbage and leeks

Ingredients: 600 g flounder fillet, 500 g Chinese cabbage, 100 pickled champignons, 2 leeks, 200 ml vegetable broth, 3 tablespoons soy sauce, 2 tablespoons lemon juice, 0.5 bunch of parsley, ground paprika, pepper.

Wash flounder fillet and cut into pieces small pieces And. Wash and chop the Beijing cabbage. Wash the leeks and cut into rings. Cut the marinated champignons into thin slices. Wash the parsley and chop finely. Bring the broth to a boil, add soy sauce and lemon juice. Place flounder pieces into the broth and simmer for 5 minutes. Add leeks, cabbage and mushrooms, simmer for another 7-10 minutes. Season the dish with paprika and pepper, stir, place on plates and sprinkle with parsley.

2 servings, 45 minutes, 185 kcal.

Ingredients: 500 g navaga fillet, 2 pods of red bell pepper, 2 tomatoes, 1 parsley root, 1 celery root, 1 onion, 1 tablespoon olive oil, 2 lemon slices, 0.5 teaspoon mustard seeds, 0.5 bunch of parsley , pepper, salt.

Wash the navaga fillet, dry with a napkin, cut into small pieces, add salt and pepper. Wash the tomatoes, pour boiling water over them, remove the skin and cut into small pieces. bell pepper wash, remove stems and seeds, pour boiling water over and cut into strips. Peel, wash, and finely chop parsley and celery roots. Wash the parsley and chop finely.

Peel the onion, wash it, chop it finely and fry it in olive oil. Place the roots in a saucepan, pour in 350 ml of water, add salt and bring to a boil. Place the fish in a pan and simmer over low heat, covered, for 10 minutes. Add tomatoes, onions, bell peppers and mustard seeds, simmer until tender. Place the fish on plates, garnish with lemon slices and sprinkle with parsley.

4 servings, 35 min 176 kcal.

Ingredients: 500 g king perch fillet, 250 g canned seaweed, 1 orange, 1 radish, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon sesame oil, 1 teaspoon apple cider vinegar, spices for fish, salt.

Wash the king perch fillet, cut into long narrow strips and marinate for 15 minutes in a mixture of lemon juice, olive oil, spices and salt. Sea kale season with sesame oil and vinegar. Peel the radish, wash it, cut out decorations in the form of flowers. Wash the orange and cut into semicircles.

Thread orange semicircles and pieces of fish alternately onto wooden skewers and bake in a preheated oven for 20-25 minutes. Place the finished fish on plates and garnish with radish flowers. Serve the seaweed separately.

4 servings, 45 minutes, 179 kcal.

Ingredients: 500 g hake fillet, 250 g peeled shrimp, 150 ml fish broth, 2 bell peppers, 2 tomatoes, 1 onion, 1 egg, 0.5 bunch of parsley, 0.5 bunch of green onions, 2 tablespoons of olive oil, 2 tablespoons rice, ground red and black pepper, salt.

Rinse the hake fillet and pass through a meat grinder. Chop the shrimp, mix with minced fish, add the egg and washed rice, salt and pepper, mix and form into meatballs. Wash the tomatoes, pour boiling water over them, cut into pieces. Wash the bell pepper, remove the stems and seeds, cut into half rings. Peel the onions, wash them, cut them into rings. Fry the vegetables in a frying pan in hot oil for 5 minutes, put the meatballs on top, pour in the broth and simmer covered for 10-15 minutes. Wash the green onions and parsley and chop finely. Arrange the finished meatballs and vegetables on plates, sprinkle with parsley and green onions.

4 servings, 45 minutes, 165 kcal.

Ingredients: 800 g pollock fillet, 4 tomatoes, 1 tablespoon apple cider vinegar, 1 teaspoon sugar, 1 teaspoon cumin seeds, 0.5 bunch of cilantro, 0.5 bunch of dill, 0.25 teaspoon mustard seeds, 0. 25 teaspoons grated pickled ginger, ground red and black pepper, salt.

Wash the pollock fillet, boil in salted water, cut into small pieces. Wash the tomatoes, pour boiling water over them, remove the skins and rub through a sieve. Add sugar, salt, pepper, mustard and cumin seeds, ginger and vinegar to the resulting puree, mix and bring to a boil over low heat with constant stirring. Wash the green cilantro and dill and chop finely. Place the fish on plates, pour over the sauce, sprinkle with dill and cilantro.

2 servings, 45 minutes, 198 kcal.

Ingredients: 400 g pollock, 200 g frozen broccoli, 4 potato tubers, 1 onion, 1.5 tablespoons breadcrumbs, 1.5 tablespoons vegetable oil, 1 tablespoon lemon juice, 0.5 bunch of dill, pepper, salt.

Cut the prepared pollock into small pieces, add salt and pepper, sprinkle with lemon juice and roll in breadcrumbs. Fry in vegetable oil, place on a paper towel to absorb excess oil. Wash the potatoes, boil in salted water, peel and cut into slices. You can grate hot potatoes using a grater.

Boil broccoli in salted water, place in a sieve. Wash the dill greens. Peel the onion, wash it, cut it into rings. Place fish, potatoes and broccoli on plates, garnish with dill sprigs and onion rings.

4 servings, 45 minutes, 218 kcal.

Ingredients: 800 g flounder fillet, 250 g champignons, 100 ml mushroom broth, 2 onions, 2 tablespoons olive oil, 1 bunch of parsley, ground coriander, ground red and black pepper, salt.

Wash the flounder fillet and cut into portions. Wash the champignons and cut into slices. Peel the onion, wash it, cut it into half rings and fry it in olive oil (1.5 tablespoons) along with the champignons. Wash the parsley and chop finely. Place the flounder pieces in a baking dish greased with the remaining oil, salt and pepper, sprinkle with coriander. Place mushrooms and onions on top, pour in heated broth and place in a preheated oven for 25-30 minutes. Place the finished fish on plates, sprinkle with parsley and serve.

Hake baked with parsley

4 servings, 45 minutes, 168 kcal.

Ingredients: 800 g hake fillet, 2 tomatoes, 2 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of olive oil, 2 tablespoons of breadcrumbs, 1 bunch of parsley, pepper, salt.

Peel the garlic, wash it, chop it using a garlic press. Wash the fish, cut into portions, rub with salt, pepper and garlic, leave for 10 minutes, then place in a baking dish. Wash the parsley, finely chop (leave a few sprigs for decoration), mix with breadcrumbs, lemon juice and olive oil. Grease the fish pieces with the resulting mixture and bake in a preheated oven for 20-25 minutes. Wash the tomatoes, cut into slices. Place the finished fish on plates, garnish with tomato slices and remaining parsley sprigs.

2 servings, 45 minutes, 214 kcal.

Ingredients: 400 g hake fillet, 250 g shiitake, 100 g rice vermicelli, 70 g Korean carrots, 1 onion, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 tablespoon soy sauce, 0.5 bunch of parsley, pepper, salt.

Wash the hake fillet, cut into small pieces, sprinkle with lemon juice, pepper and salt. Wash the shiitake, fry in olive oil, add salt. Place the fish and mushrooms in a baking dish and place in a preheated oven for 20 minutes.

Peel the onion, wash it, cut it into rings. Wash the parsley and chop finely. Boil the vermicelli in salted water, place in a sieve, mix with Korean carrots and parsley, and place on the fish.

Sprinkle soy sauce, bake for another 2-3 minutes. Ready dish Place on plates and serve.

4 servings, 45 minutes, 219 kcal

Ingredients: 400 g sea bass fillet, 200 g brown rice, 100 ml vegetable broth, 2 onions, 2 bananas, 1 lime, 2-3 tablespoons olive oil, 1 bunch of green lettuce, pepper, salt.

Wash the lime, cut it in half, cut one half into slices, and squeeze the juice out of the other. Wash the sea bass fillet, cut into small pieces, sprinkle with lime juice, salt and pepper. Peel the onion, wash, finely chop and fry in olive oil (1 tablespoon).

Pour the broth over the fish and simmer over low heat until done.

Rinse the rice in salted water, place in a sieve, mix with onion and fish. Peel the bananas, wash them, cut them diagonally into thin slices and fry them in the remaining oil. Place on a paper towel to absorb excess oil. Wash the lettuce leaves, dry them and place on a plate. Place rice and fish in a heap on lettuce leaves, place banana slices and lime slices around.

Vietnamese halibut

4 servings, 45 minutes, 187 kcal.

Ingredients: 600 g halibut fillet, 2 tomatoes, 2 bell peppers, 2 cloves garlic, 1 lime, 2 tablespoons estuary juice, 1 tablespoon fish sauce, 1 tablespoon sesame oil, 1 tablespoon grated ginger, 1 teaspoon sugar, 2-3 sprigs of mint, pepper, salt.

Wash the halibut fillet and cut into portions. Mix lemon juice Sesame oil, fish sauce. pepper, sugar and salt, pour the resulting marinade over the fish and leave for 10 minutes. Wash the tomatoes, pour boiling water over them, remove the skin and cut into small cubes. Peel the garlic, wash it, finely chop it. Wash the bell pepper, remove the stems and seeds, chop finely, mix with tomatoes, ginger and garlic. Wash the mint and chop finely. Wash the lime and cut into slices. Place the vegetable mixture on the pieces of fish, pour over the marinade and wrap each piece in food foil. Cook in preheated oven for 20-25 minutes. Arrange: fish on plates, sprinkle with mint and garnish with lime slices.

Flounder in Greek

4 servings, 45 minutes, 199 kcal.

Ingredients: 600 g flounder fillet, 2 onions, 2 tomatoes, 2 eggplants, 2 cloves of garlic, 3 tablespoons of olive oil, 1 bunch of basil, 1 lemon, pepper, salt.

Wash the flounder fillet, cut into small pieces, add salt and pepper. Peel the onion, wash it, cut it into rings. Peel the garlic, wash, finely chop and fry along with the onion in olive oil (1 tablespoon).

Wash the tomatoes, cut into slices. Wash the eggplants, cut into slices, fry in the remaining mayle. Wash the lemon and cut into slices. Wash the basil greens and chop finely. In a baking dish, layer eggplants, fish, onions and garlic, and tomatoes. Place in a preheated oven for 25-30 minutes. Arrange the finished fish and vegetables on plates, sprinkle with basil and garnish with lemon slices.

Gleb Glagolkin

Recipes - D.V.Nesterova.

Every beauty wants to know which lean fish is suitable for her diet; fortunately, the list of options is rich in variety. After all, fish is a wonderful source essential amino acids and various useful substances, so necessary for food restrictions.

Dietary and non-dietary fish

Despite the fact that fish is very healthy, not all varieties are suitable for weight loss. To decide which fish has the most low calorie content, you need to find out about its fat content level. In some varieties fatty fish caloric content can reach 300 kcal per 100 g, which significantly exceeds the caloric content of lean meat. Therefore, when going shopping, it is better to take a list with you. suitable fish for diet.

All fatty fish varieties should be removed from this list. These include:

• acne;
• mackerel;
• sprat
• halibut;
• fatty herring;
• sturgeon;
• stellate sturgeon;
• saury;

There are also moderately fatty representatives of the aquatic world. Percentage content their fat content ranges from 4 to 8. This product is more pleasant and delicate in taste than low-fat varieties of fish. Marine animals of medium fat content include:

The calorie content of moderately fatty varieties is 100-140 kcal, so they can be consumed occasionally on a fish diet for variety.

But still, low-fat fish for a diet is the best option.

The calorie content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with fat content up to 1%, are:

Lean gills (1 to 2% fat) are:

• pike;
• zander;
• Argentina;
• crucian carp;
• flounder;
• Amur;
• white-eye;
• mullet;
• burbot;
• omul;
• pristipoma;
• grayling;
• whitefish;
• grenadier;
• lamprey;
• roach;
• Sorog.

TO dietary varieties aquatic representatives, with a fat content of 2 to 4%, include:

Regular consumption of fish with a fat content of up to 4% will not only help you quickly lose excess weight, but also improve the health of the body.

Proper preparation of fish during a diet

Low-fat fish varieties are suitable for consumption in any diet. This product is rich in easily digestible protein, vitamins and minerals, which stabilizes metabolism and normalizes carbohydrate levels. Therefore, those who are on a fish diet lose weight very quickly. Besides fish diet It is easily tolerated, since this product is rich in proteins that satisfy hunger well.

But in order for the inhabitants of the water depths to bring only benefits to a losing weight, they should be prepared correctly. Recommended fish:

• stew;
• cook;
• bake.

For variety, you can prepare steamed fish cutlets, meatballs, various casseroles, soufflés, and quenelles.

Fish should not be consumed:

• fried (lots of oil);
• smoked (lots of carcinogen);
• salty (salt consumption during the diet should be limited);
• dried;
• in the form of canned food.

Fish contains more fluorine, bromine, phosphorus, and sea fish also contains more iodine than red meat. But any kind, fresh or sea, unlike meat, has little iron. Therefore, it is better to eat aquatic inhabitants with plenty of vegetables, fruits and herbs containing iron.

Cabbage, carrots, and cabbage go well with fish dishes as a side dish. Bell pepper, green pea, cucumbers, beets, all types of greens. Radishes and representatives of the nightshade family are not recommended - this deteriorates the absorption of nutrients. You can improve the taste of fish dishes with lemon juice and white pepper, and the amount of salt on your diet will have to be minimized.

Interestingly, in autumn and winter the level of fat in fish increases significantly, this is due to spawning. Therefore, it is better to pay attention to skinny varieties in the autumn-winter period.

It is useful to eat fish without fat even with gastrointestinal diseases, because it is easily digested and absorbed by the body. Consuming it at least several times a week strengthens the immune system, improves brain activity, heals skin, nails, hair, gums, teeth.

Sometimes you want to diversify lunch or dinner with something not everyday. Red fish is an excellent substitute for meat, poultry and sausages. Most often, trout or salmon ends up on the dinner table. To please not only your stomach, but also your body as a whole, it’s worth figuring out which of these two types of fish is the healthiest. The first and second species belong to the Salmon family, so there are few significant differences.

Catch big and small fish, or what is the difference between trout and salmon?

Salmon and trout can be easily distinguished by appearance. Salmon is slightly rounded with a large pointed head, trout has stripes on both sides of the abdomen and is more elongated. Most often, red fish is sold already cleaned and cut into steaks, so it can only be distinguished externally by the color of the meat.

Sea trout meat is bright red. Salmon meat is no different bright color, it is closer to soft pink. Keep in mind that the bright red color of salmon indicates artificial coloring. This difference is difficult to confuse, but when frozen, the meat loses its color, which cancels out the differences in color.

Why is it so important to distinguish between trout and salmon meat? Everything is simple here. Usually salmon is more expensive than trout, so unscrupulous sellers, taking advantage of the buyer’s ignorance, sell the meat of one fish under the guise of another. But the price of fish does not depend on beneficial properties, but from its habitats and fishing.

A unique set of useful substances

Almost all types of red fish contain such rare and invaluable substances for the body as:

• polyunsaturated fatty acids Omega-3, Omega-6;
• vitamins of group A, B, E, PP;
• microelements and macroelements.

These components are involved in metabolism and blood circulation, have a beneficial effect on liver function and digestive tract, strengthen the walls of blood vessels, making them strong and elastic, and reduce cholesterol levels in the blood. Very few products can boast of such properties.

What is healthier: salmon or trout?

Trout is less fatty and high in calories compared to salmon, so it is recommended for those on a diet. It has an exquisite, delicate and delicate taste. High content Vitamin B3 affects the beauty of the skin and its elasticity. The beneficial composition of trout will be preserved better if it is baked in butter, stew or boil.

The fattier salmon meat can be appreciated when salted, where it opens up delicate taste and a pleasant aroma. Lightly salted salmon conveys its useful composition. This fish is best salted or baked on the grill and in foil; when fried, it loses almost all of its valuable properties.

A method of preparing fish that preserves the greatest number of beneficial properties:

Any red fish is useful and necessary for the body, it’s all about the method of preparing it. Salmon and trout, with almost identical composition, retain their beneficial properties in completely different options serving on the table. Frequent consumption of red fish will become a “rejuvenating apple” for the skin and the whole body.

It is difficult to unequivocally state the benefit of one of them. They are very similar in composition and set of useful substances. The main thing is to cook the fish correctly in order to preserve the maximum set of vitamins and valuable components Omega-3 and Omega-6.

Low-fat sea ​​fish It is an integral part healthy eating adult and should definitely be included in the menu for children.

If you monitor your health, you want to have slim figure, shiny hair and strong immune system – fish dishes should be present on your table as often as possible.

There are three categories based on the amount of accumulated fat:

• Varieties are considered low-fat if the fat content is less than 4%.
• Moderate fat content - no more than 8%.
• Fatty breeds - more than 8%.

Note! The fat content of any breed can vary throughout the year, reaching its maximum value during the spawning period.

In dietary nutrition, fish of lean (low-fat) varieties has the greatest value. It is these varieties that nutritionists recommend eating at least three times a week.

The best low-fat varieties of fish for the diet are cod, pollock, pollock, flounder, amur pike perch, mullet, carp, trout, hake. It is their meat that saturates our body with a sufficient amount of calcium, iodine and phosphorus and helps to most naturally solve the problem of losing weight.

When compiling diet menu, be sure to include lean breeds in the list:

Low-fat white fish with the best digestibility include haddock, cod and flounder. They contain a sufficient amount of B vitamins, phosphorus and iodine. These varieties have excellent taste qualities, and flounder meat is almost boneless.

The most dietary red fish are trout and pink salmon. They contain only 4 - 7% fat per 100 grams, while the fat content of salmon and salmon can reach 15 - 18%.

Note! Prepare dishes correctly - bake without oil, boil or place in a double boiler. It is these methods that allow you to preserve the maximum amount of useful elements in food.

River fish

The fish that live in our rivers and reservoirs have no less advantages than their marine counterparts.

Two hundred grams of river rock provides the adult human body with a third of daily norm protein necessary for normal functioning internal organs.

River fish is indicated for gastritis with low acidity, as well as patients with peptic ulcer disease. Her meat stimulates secretion gastric juice, thereby forcing the pancreas to work without overloading it.

Pike perch is rightfully considered the most delicious and nutritious of freshwater fish. This tasty, healthy breed is supplied to the markets of almost all regions of our country.

100 grams of pike perch meat contains:

• Fat – 1.1 grams.
• Protein – 18.4 grams.
• Water – 79.2 grams.
• Unsaturated fatty acids – 0.2 grams.
• Calorie content – ​​84 kcal.
• Vitamins - A, B1, B2, B6, B9, C, E, PP.

Note! Before purchasing river fish, inquire about its habitat conditions. Unfortunately, with poor environmental performance, the carcass tends to accumulate harmful substances, which can negatively affect its beneficial properties for humans.

To choose the right inexpensive river fish, remember the following list of recommendations:

• Fresh freshwater fish has a weak, nice smell river and algae.
• The carcass is dense, without any suspicious spots or deformations on the skin.
• The scales of freshly caught fish are shiny and moist, and the eyes are slightly bulging, not covered with a film.
• The gills should be bright red.

Note! So that after cooking River fish no longer bony, apply little secret– before frying, make cuts on the carcass from the side of the spine. This will help fry the small bones until they are completely softened.

Lean fish for pancreatitis

Pancreatitis is a group of diseases in which the human pancreas becomes inflamed. This is very unpleasant and dangerous illness, which requires Special attention to the patient's nutrition.

In case of pancreatitis, it is contraindicated to consume fatty varieties, since the diseased organ cannot cope with a large amount saturated acids contained in their meat.

Important! During an exacerbation of the disease, you should refrain from eating even lean breeds. Fish can be introduced into food only on days 6–7 after the patient’s condition has stabilized.

If you have problems with the pancreas, you must follow some important rules consumption of fish and seafood:

• Only skinny (low-fat) varieties are allowed.
• Fried, smoked and salted fish dishes are contraindicated. You also need to give up canned food, and severe cases illnesses - even from fish soup.
• You can cook fish exclusively by steaming or boiling it in unsalted water, after cutting the carcass into fillets.
• For pancreatitis it is prescribed therapeutic diet No. 5, in which spicy, salty and fatty foods. When starting to prepare fish dishes, follow these recommendations.

The best varieties for pancreatitis: blue whiting, pollock, haddock, cod, mullet, lamprey, carp, pike, roach, burbot, grayling, whitefish, whitefish and omul. The fat content in these breeds is minimal (up to 2%). After the condition improves, medium-fat varieties such as sea bass, hake, icefish, mackerel, rudd and carp can be gradually introduced.

Important! For any deviations from normal health – nausea, vomiting or other painful symptoms, give up immediately fish products and go on a gentle diet.

Regular consumption of dietary sea and freshwater fish reduces the risk dangerous diseases several times. Fish products successfully replace meat dishes; they do not require a mandatory side dish, being a self-sufficient healthy product. Make fish a regular part of your meal, and you can prevent the development of many ailments without resorting to medications.

Useful video

It takes pride of place among products in its nutritional value and benefit. Fish fillets contain many vitamins and minerals that are essential for human body and its proper functioning. Leading healthy image life, you should not neglect this product, since low-fat varieties of fish for the diet have valuable properties. She:

• Contains a lot of protein, which is building material for muscles, satisfies hunger for a long time.
• Improves brain function due to the presence of a trace element such as fluoride. Therefore, it is useful for children, the elderly or people exercising mental activity– doctors, teachers, scientists, etc. Regular use of the product helps good mood and relieves depression and minimizes stress.
• Rich in vitamin D, which is responsible for bone health. Regular consumption of this dish will strengthen skeletal system person.
• Positively affects the heart. At regular use is improving arterial pressure and the risk of heart attacks is reduced.
• Contains iodine (marine species), which is responsible for thyroid gland. By including such dishes in the diet, it improves general state body and endocrine system.
• Brings invaluable benefits and for external beauty: this product improves the condition of hair, making it thick and shiny, strengthens nails, and improves the condition of facial skin.

Fish varieties by fat content

There are a huge number of types of fish. Arriving at the store, on the shelves you can see a wide range of this product for every taste and budget. The lowest calorie fish for weight loss should not contain a lot of fat. Nutritionists say that the lighter the meat, the fewer calories it contains. Red and dark color talk about saturation, which means that for dietary nutrition she won't fit. You should not exclude fatty breeds from your diet - they also have nutritional properties and useful in their own way.

Low-fat sea fish is considered the healthiest because it contains iodine. You shouldn’t give up river milk altogether - in terms of protein content, it is in no way inferior to the first. When choosing skinny (low-fat) fish for dietary nutrition, you need to pay attention to energy value product and its fat content:

There are three categories based on the amount of accumulated fat:

• Low-fat, if the fat content is less than 4%, from 70 to 100 kcal per 100 grams.
• Moderate fat content - no more than 8%, from 90 to 145 kcal per 100 grams.
• Fatty breeds - more than 8%, 200-255 kcal per 100 grams of product.

Lean fish varieties

To maintain health in in good condition, nutritionists recommend cooking fish at least 3 times a week, on one of which give preference fatty varieties, and the rest of the time eat low-fat. The latter are dietary product, the fat content in them does not exceed 5 g per 100 g. You can have such a dish for dinner or have a late evening snack - there will be no harm to your figure. Low-calorie fish for weight loss is one that contains no more than 1 percent fat.

How to cook lean fish

Like many other products, low-fat varieties of fish for the diet can be prepared different ways. It can be boiled, baked, steamed or grilled. If you are following a dietary diet, it is not recommended to fry it, since the oil used in the cooking process increases the calorie content and, as a result, adds centimeters to the waist.

Many people believe that dietary fish fillets are obtained only by boiling, since no oil is used, and the fat remains in the broth during cooking, but this is not so. The dish can be steamed or baked in the oven. A variety of cooking methods will allow you not to lose interest in this useful product. Nutritionists advise adding lemon juice when preparing fish - this way vitamins and amino acids will be absorbed better, and the smell during cooking will not be so strong.

Boiled

To do this, the fish is washed with ice water, cleaned of bones and entrails, cut into pieces, and thrown into salted boiling water. If you have a frozen carcass, first let it thaw in the refrigerator. Low-fat sea species are perfect for cooking: trout, pollock, cod, halibut. In this case, it needs to be cooked for about 15-25 minutes - this way the product will not lose its beneficial properties. When boiled, low-fat fish turns out to be dry, so you can sprinkle it vegetable oil or add herbs - parsley, dill. This dish is suitable as a snack or dinner.

For a couple

Lean fish for diet can be steamed. With this method, she saves everything nutrients and taste. Before cooking, it is better to marinate the carcass with lemon juice with the addition of olive oil and spices, let it stand for a few minutes so that it soaks. After this, place the fish in a slow cooker or double boiler for half an hour.

Water with spices or remaining parts of the fish - fins or head - can serve as a steam bath. Thanks to this liquid, the fish will be more aromatic and tender, and the broth can be used as a base for soup or made into jelly. The following species are perfect for this method of cooking: pike perch, tuna, trout, burbot, pink salmon.