Fatty fish. Low-fat varieties of fish for the diet

What to choose?

For people who watch their diet, fish is an indispensable product. But which one should be preferred? Of course, the most dietary and useful option would be a low-fat fish. Unlike fatty varieties, it contains more protein and phosphorus, and harmful fat, respectively, less.

What is useful lean fish?

We have already found out that this species is more useful than its fatty counterparts. But what exactly? Firstly, the protein content in it is not less than 15%, while fat is not more than 4%. Secondly, lean fish is the best source of phosphorus and selenium. It also contains a large amount of calcium, which helps in strengthening bones, nails and hair. And the B vitamins, which also abounds in this variety of fish, are involved in tissue respiration and normalization of metabolism. Sea lean fish also contains a sufficient amount of iodine, which is necessary for the normal functioning of the thyroid gland and the production of hormones.

What kind of fish is lean?

These types of fish are also called lean, and their fat content does not exceed 4%. These include halibut, cod, silver hake, haddock, bream, mullet, pike, flounder, cod, pollack, navaga, pollock, blue whiting, pike perch, river perch, vobla, as well as all kinds of mollusks, crayfish, crabs and shrimps. The most non-fatty fish of these is cod, because its fat is only 0.3%. The calorie content in a hundred grams of such a fish is no more than 90 kcal, so you can eat it as much as you like, and without fear of getting better.

How to cook lean fish?

Baked Hake Recipe

Perhaps the best way to cook fish is roasting. You do not need to use oil, which does not increase the fat content of the finished dish, and it turns out much juicier than after cooking, retains most of the beneficial properties. Therefore, I suggest to try to bake in the oven. For this we need:

• 1 kg of hake.
• 1 lemon
• bunch of dill.
• bunch of parsley.
• 2 cloves of garlic.
• marjoram.
• soy sauce.

Cooking

To begin with, the fish needs to be pickled. To do this, pour 1 kg of fillet of hake with 5 tablespoons of soy sauce, add the juice of one lemon, finely chopped dill and parsley, 2 tablespoons of dried marjoram and two squeezed garlic cloves. How should we soak the fish in the marinade and leave in the refrigerator for half an hour. After that, we will transfer together with the marinade in a baking dish and send it to the oven preheated to 200 degrees for half an hour. Serve best with rice and fresh vegetable salad. Enjoy your meal!

Among sea and river products, fish ranks first as food. It is valued for its exceptional balance of all minerals and vitamins, suitable for human metabolism, as well as for great nutritional value. If you are overweight or have problems with the digestive organs, low-fat fish will be an excellent substitute for meat and fatty dishes.

Low Calorie Varieties

Depending on the fat content, there are several types of fish: low-fat (up to 4%), moderately fat (from 4 to 8%) and fat (more than 8%). Low calorie fish include cancers and mollusks of any kind. Low-fat varieties of fish are especially recommended for children, obese and elderly people, pregnant women, patients with a stomach ulcer.

Here is a list of low-calorie fish:

• river: perch, bream, perch, ruff, tench, pike;
• sea: cod, silver hake, blue whiting, pollock, navaga, pollock, roach, seabass, haddock.

What fish is considered the lowest calorie? This issue is often interested in women who want to make their shape slimmer. Cod contains the least fat (about 0.3%), so it is very popular among diet products and is considered the most low-calorie fish.

In second place after cod, you can safely put the pollock and haddock, they have from 0.5 to 0.9% fat.

What is useful?

Nutritionists say that a low-fat fish is very useful as a diet food. Properly cooked dish of this product will never be the cause of completeness. Low-calorie varieties of white fish are at least 15% composed of protein proteins that saturate the body with all the necessary amino acids. Of course, fatty fish is also useful, but not everyone can eat it in large quantities.

The benefits of white fish for humans is enormous. These varieties of meat contain micro-and macronutrients (iodine, iron, fluorine, magnesium, phosphorus, copper, sodium), vitamins PP, C, A, E, D, K, amino acids. Which of the lean breeds is the most useful is difficult to say, because each of them has unique properties that are beneficial for the body's systems.

Here are some varieties and their properties:

• cod - strengthens the musculoskeletal system and teeth, restores strength and immunity, nourishes
    brain oxygen improves the condition of hair, skin and nails;
• pike perch - normalizes metabolism, reduces cholesterol, removes toxins, normalizes digestion, improves brain function, improves visual acuity;
• pike - destroys viruses and bacteria, is well absorbed by the human body;
• pollock, hake, sage - normalize cholesterol and blood sugar, relieve swelling, strengthen the nervous system, help fight thyroid diseases.

Red varieties

Red fish has a high fat content, unlike white fish, so you cannot call it low-calorie. For example, if in 100 g of lean meat there are 70–100 kcal, then in 100 g of salmon - 240 kcal, and in trout - 227 kcal. The most low-calorie red fish can be safely called pink salmon - in one hundred grams of it there are about 160 kcal. In spite of everything, similar meat should be present in the diet, because there are so many nutrients and benefits.

If you are on a low-calorie diet, remember 3 rules:

• use red varieties 1-2 times a week, not more;
• during the preparation of the product can not add oil;
• there is a dish needed in the morning.

Red fish contains the highest amount of omega-3 fatty acids.

With regular use of the product several times reduces the risk of getting stroke, heart attack and Alzheimer's disease.

For women, red varieties are especially useful: they help strengthen nails and hair, give youth and smoothness to the skin.

Cooking

The fat content of a dish depends not only on its natural qualities, but also on how to cook this low-calorie fish. During frying the product will be calorie than it was raw. It is better to cook the product in water or steam - this option will be most useful. Be sure to supplement the fish with other products. Well combined with fish meat: potatoes, carrots and onions in boiled or stewed form, fresh tomatoes, boiled rice, stewed or fried mushrooms, prunes, olives, sorrel, spinach.

Spices can also be added to the dish, but in moderation. Suitable garlic, black and hot peppers, bay leaves, dill, parsley, basil, lemon balm, fennel.

A great addition to the dish will be the sauce. One of the simplest is lemon. To prepare it, blend at high speed with a blender 2 tablespoons of olive oil with dill. Then add squeezed juice from one lemon, stir.

This sauce can be filled with boiled low-calorie fish or salad.

Wine-apple and yoghurt-mustard sauces are also popular.

The first is prepared as follows: 2 apples, peeled and seeds, baked with dill seeds, cool, pour a mixture of 2 tbsp. spoons of dry white wine and 1 tbsp. spoons of olive oil, beat with a blender. For the preparation of the second sauce will need: 3 egg yolks, on a small pinch of turmeric, cumin, ground ginger and 200 g of natural low-fat yogurt. All ingredients need to combine and mix thoroughly with a blender.

Fish fillet soup

This dish is easy to prepare. It contains only 169 kcal, because it uses only fish fillets, without bones and skins, which give a fatty fat. But remember: fish for fish soup should be the freshest, not frozen.

List of ingredients: 3 medium fillets (low-fat sea fish used), 2 liters of water, 2 onions, 15 g of dill, 40 g of chopped parsley root, 2 bay leaves, black ground pepper, salt.

Preparation: Wash the fillets and cut them into pieces, put them in a saucepan, add water and bring to a boil. After the water boils, remove the foam, add the onion and spices diced (except dill). Boil for half an hour, then remove from heat and let stand 10-20 minutes. Spread the soup on the plates, add the chopped dill.

Cod with vegetables in the oven

This dish is cooked in foil, without adding oil, so it is ideal for people who watch.
  for your weight. The fish will not be dry because it is soaked with vegetable juice.

Ingredients list: 700 g cod fillet, 2 small tomatoes, 1 large bell pepper (preferably yellow), 2 medium onions, ground black pepper, a little salt.

Cooking Wash fish fillets, dry, cut into large pieces, brush with pepper and salt. Cut the onion into half rings, thinly strip the pepper.

Tomatoes cut into circles. Prepare 2 times less fragments of foil than you have pieces of fish. At the middle of each piece of foil lay out a piece of fish, on top of a layer of onion, sweet pepper, then tomato. Vegetables can be salted at will. Place a second piece of fish on the vegetable cushion, close the foil. It should make about 4 servings. Put them on a baking sheet and bake in the oven for 30-40 minutes at 180 0 C.

Hake and shrimp meatballs

This is a full and satisfying dish, for which you do not need to cook anything extra.

List of ingredients: 0.5 kg fillet of hake, shrimp, peeled - 0.25 g, 2 sweet peppers and tomatoes, 2 tbsp. spoons of rice, fish broth - 150 ml, 1 egg, 1 onion, half a bunch of green onions, 50 ml of olive oil, red and black ground pepper, a little green parsley.

Cooking First you need to half cook the rice so that it is not too hard in the meatballs, let it cool. Chop the small fish in a meat grinder, mix with finely chopped shrimps, add egg, seasonings (salt, pepper), half-boiled rice. Thoroughly mix all the components, to form balls from the mass.

Tomato, onion and pepper cut into half rings, fry in a skillet in olive oil for 5 minutes. Put the fishballs on top, pour in the broth, cover with a lid. Simmer for 15 minutes on low heat. Cooked meatballs spread on a plate, then sprinkled with chopped herbs (onion and parsley).

Salmon Recipe with Orange Jam

Sometimes you want to pamper yourself with something delicious and unusual. This dish is perfect for such a case. To prepare two servings, you will need: 0.5 kg of salmon, 1 orange, 2 tbsp. spoons of soy sauce, the same amount of jam from oranges, 50 g of Dijon mustard, 0.5 tsp. coriander (ground) and a pinch of sesame seed.

Squeeze the juice from the orange and grate a pinch of zest, mix these ingredients with mustard, jam, soy sauce and ground coriander.

Cut the salmon into slices, pour the prepared marinade, leave for half an hour. Sprinkle with sesame and put in the oven, heated to 180 0 C for 15 minutes. Serve with a sprig of dill. The aroma will be magical.

Until today, you still thought that low-calorie fish brings almost nothing to the body and it is not tasty? Quite the contrary: her taste is excellent, and if you add natural seasonings and sauces - she does not have the price.

It is very useful for everyone, and for people who can not eat fatty food - it's just a godsend!

Proper nutrition is impossible without eating fish - all nutritionists agree with this. It is an excellent supplier of proteins, beneficial microelements and vitamins. But for those who are forced to count calories, only low-fat fish are suitable, the most suitable for the diet, in the presence of excess weight, hypertension, high cholesterol and similar problems. You should also give up smoked or fried fish fillets, or cook it in a special way.

What fish is considered lean?

The percentage of fat in the dietary fish fillet should not exceed a value of four units. The most lean fish is unanimously considered cod, which contains only 0.3 g of fat per hundred grams of product. Then there are haddock and pollock (0.5 g / 100 g), hake (0.8 g / 100 g), pollock (2 g / 100 g), roach, pike and bream (3-4 g / 100 g). A large percentage of the composition here is protein, which is much easier to digest and much more difficult to turn into body fat. Also, low-calorie fish fillets can be found amino acids, vitamins of group B, selenium and phosphorus, iodine and calcium, and a number of other useful substances.

White lean fish is indicated for those at risk of heart disease, heart attacks and strokes. It significantly reduces the likelihood of such pathologies. Those who regularly eat low-fat fish fillets for food, the heart system as a whole is in excellent condition, they do not suffer from arrhythmia and pressure surges. Such people have a good metabolism, no problems with high cholesterol and overweight. They suffer less from depression, chronic fatigue syndrome, distraction and forgetfulness.

Rules for the use of low-fat fish for diet

Low-fat fish diet can be included in the diet every day,   The recommended dosage is no more than 300 g of fish daily. Fish fillets can be baked, stewed or boiled, but not fried, otherwise the fish is saturated with unnecessary additional fats, carcinogens and loses a large part of its vitamins. The ideal side dish for it will be vegetables in any form or some low-calorie foods, for example, low-fat varieties of cheese, which are more or less acceptable for weight loss. Be sure to take into account the total caloric content of fish dishes, and not the energy value of only one product. Heat treatment of fish should last at least 20 minutes, large carcasses should be cooked, divided into portions.

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About calorie fish - what fish to choose for a diet

Not everything that is fatty is harmful. At least when it comes to fish. The substances contained in fish oil have a beneficial effect on human health and are very good for the skin.

However, oily fish is not suitable for diet because of its high calorie content. We decided to find a middle ground and find out which types of fish are suitable for the daily menu of a slimming person.

Calorie fish depends on its fat content. All fish can be divided into three groups: fat, medium fat and “lean”.

Fatty fish are salmon, mackerel and herring.

If you lose weight, it is better not to include these varieties of fish in your menu. Their calorie content is too high. For example, per 100 grams of mackerel there are 190 kcal. Almost like bread. It's a lot.

Carp, tuna, sturgeon, sardine and trout possess an average fat content. These varieties contain about 90 kcal per 100 g. and are suitable for daily diet. However, if your goal is weight loss, it is better to pay attention to the next group.

Cod, flounder, perch, pike and all kinds of mollusks and crustaceans, the so-called seafood - shrimps, squids, octopus are among the “lean” fish, that is, the least high-calorie. These are the most low-fat, real dietary fish varieties that can be safely included in any diet. A lot of protein and few calories - these are the distinguishing features of this group of fish.

An example of a light dietary dish is a green salad with squids. Salad leaves and watery vegetables have very few calories, calamari has few calories and a lot of protein - what is needed for a late dietary meal.

• Dietary fish dishes
• Cod Diet Meal - Recipe
• Salad with shrimp and avocado

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Top 10: the most useful fish for your diet - Food - Become beautiful! - Articles - Bodyflex - a beautiful figure in 15 minutes a day

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Fish diet - how to choose a healthy fish for weight loss

Also, along with amino acids and fats, fish has an abundance of vitamins (A, D, B1, B2, B3, and B12), minerals, trace elements, phosphorus, zinc, calcium and iodine, which are important for the normal functioning of the body.

Fish is a supplier of high-quality protein, the proportion of which is 25%, but the most valuable is that it is a rich and unique source of Omega-3 from the series of polyunsaturated fatty acids (ERL and DND).

And vitamin D, which is in fish, helps to absorb calcium and phosphorus in the body and is responsible for the strength of teeth and bone tissue. Non-fatty fish is used in low-calorie diets for weight loss, as the body receives a lot of protein and low in fat. For example, there is only 73 kcal in cod, 124 kcal in sardines, 102 kcal in trout.

Fish is digested in the stomach of a person almost 30% faster than meat. For the digestion of fish, the body will need 2-3 hours, and for meat 3-4 hours.

Useful properties of fish

The fish contains the amino acid Omega-3. No one product does not contain it in such quantity. Yes, I admit, there is omega-3 of plant origin, contained in seeds, nuts, but the amino acid obtained from fish is much more useful!

And thanks to the contained amino acids, vitamins, microelements, it has the following beneficial properties:

• Antitumor properties, especially in cancer of the intestines, prostate and breast.
• Reduces the risk of heart disease and angina, removes blood clots in the vessels, which can later turn into sclerotic plaques.
• Helps reduce blood pressure and stroke risk.
• Fish is useful for pregnant women. Doctors found that women who use fish during pregnancy are much less likely to suffer from miscarriages and premature births.
• With regular consumption of fish improves the body's immune system. And the old people, often using fish, are not prone to the development of dementia, and all this thanks to the amino acids contained in it.
• People on a fish diet lose fat faster than those who try to lose weight with other diets.

Which fish for weight loss is better

Quite often, for weight loss, nutritionists advise to change the meat in your diet for fish. However, in this case, the choice of fish should be taken seriously, since some varieties may exceed even fatty pork in calories.

♦ fatty varieties  (from 8% of fat content) - eel, mackerel, halibut, fat herring, sturgeon varieties. Caloric content of this group is from 200 to 250 kilocalories for every 100 grams of product. And the calorie content of lean pork is 120 kcal. Feel the difference!

♦ medium fat varieties  (4-8%) - pink salmon, low-fat herring, catfish, pike perch, trout, carp, horse mackerel, tuna, grouper, low-fat herring, pink salmon. Caloric content of this group is 100 - 140 kcal per 100 grams.

♦ low-fat varieties  (up to 4%) - bream, pike, pollock, hake, flounder, cod, river perch, saffron. Caloric content of this group is 70-100 kcal.

The most useful is fatty fish from the cold seas, but for those who want to lose weight all the same you need to pick up the fish is low-calorie varieties.

Smoked fish is not suitable for fish diets, as it produces many carcinogenic substances that cause cancer in large quantities.

If you compare between hot and cold smoked, then give preference to cold-smoked fish. It contains a small amount of carcinogens and nutritionists allow it to be included in its menu, but no more than once a week.

A smoky sea fish, when smoked, collects a huge amount of carcinogenic substances and turns from a useful product into a poison.

In our stores, quite often cheap and less useful fish are sold under the guise of expensive, deceiving the buyer not only in price, but also in quality. Remember, that:

• chum salmon is much more useful and more expensive than pink salmon, although it is not uncommon to meet just pink salmon under the price tag of delicious chum salmon. Chum salmon is a rather large fish (up to 5 kg) and in the section the meat has a bright pink color. A pink salmon is a smaller fish (up to 2 kg) and its meat is faded - pink. Also, pink salmon can be distinguished by a humpback on the back, the chum does not have it.
• sea bass fillets are often changed to hake fillets, although hake costs almost two times less. You can also distinguish the fillets of these two fish by color - the perch has white meat and the hake has gray meat.

1. For the diet you need to carefully choose the fish. Ideal low-fat varieties: hake, pollock, cod, flounder, navaga. These varieties of fish contain few calories, in 100 grams there are 80 - 100 kcal. And it contains only 4% fat. Fatter fish varieties can be used in small quantities - it is pink and trout.
2. When dieting, you need to choose foods that are compatible with fish - it's carrots, sweet peppers, beets, cucumbers, any cabbage, greens (arugula, spinach, dill, lettuce, parsley). The exceptions are radishes, eggplants, tomatoes and potatoes.
3. Fish used exclusively stewed, boiled or baked. Do not use grilled, smoked or salted fish.
4. Salt in the diet should not be consumed, except that spices and a little lemon juice, you can drink 100 grams per day. dry red wine.

Fish diet for 10 days

Ten days on this diet takes up to five kilograms. Breakfast:

• Kefir 1% fat - 250 g

After 20 minutes, eat an orange - 1 pc. One hour before lunch - green tea - 500 ml

Second breakfast (two hours later)

• Boiled fish - 50 g
• Warm plain water - 250 ml
• After 15 min - 200 g of fish
• Vegetable Salad - 150 g
• Apple - 1 pc.

• Before meals drink 450 g of warm water
• Boiled fish - 250 g or vegetables with seafood.

(you can salad from vegetables - pour it with lemon juice or natural one-percent yogurt). After the meal, drink nothing for two hours.

• Cottage cheese 0% fat - 150 g or natural non-fat yogurt - 500 ml

Fish diet for 7 days

With this diet, every morning you need to start with a glass of water without gas. It is desirable to consume water on 250 g, and before each reception of food. A cup of tea is recommended at bedtime.

Daily menu:

• Boiled boiled egg - 1 pc.
• Simirenko apple variety - 1 pc.
• Green tea - 1 cup

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Related articles

Proper nutrition is impossible without eating fish - all nutritionists agree with this. It is an excellent supplier of proteins, beneficial microelements and vitamins. But for those who are forced to count calories, only low-fat fish are suitable, the most suitable for the diet, if you have excess weight, hypertension, increased and similar problems. You should also give up smoked or fried fish fillets, or cook it in a special way.

What fish is considered lean?

The percentage of fat in the dietary fish fillet should not exceed a value of four units. The most lean fish is unanimously considered cod, which contains only 0.3 g of fat per hundred grams of product. Then there are haddock and pollock (0.5 g / 100 g), hake (0.8 g / 100 g), pollock (2 g / 100 g), roach, pike and bream (3-4 g / 100 g). A large percentage of the composition here is protein, which is much easier to digest and much more difficult to turn into body fat. Also, low-calorie fish fillets can be found amino acids, vitamins of group B, selenium and phosphorus, iodine and calcium, and a number of other useful substances.

White lean fish is indicated for those at risk of heart disease, heart attacks and strokes. It significantly reduces the likelihood of such pathologies. Those who regularly eat low-fat fish fillets for food, the heart system as a whole is in excellent condition, they do not suffer from arrhythmia and pressure surges. Such people have a good metabolism, no problems with high cholesterol and overweight. They suffer less from chronic fatigue syndrome, distraction and forgetfulness.

Rules for the use of low-fat fish for diet

Low-fat fish diet can be included in the diet every day, the recommended dosage is no more than 300 g of fish daily. Fish fillets can be baked, stewed or boiled, but not fried, otherwise the fish is saturated with unnecessary additional fats, carcinogens and loses a large part of its vitamins. The ideal side dish for it will be vegetables in any form or some low-calorie foods, for example, low-fat varieties of cheese, which are more or less acceptable for weight loss. Be sure to take into account the total caloric content of fish dishes, and not the energy value of only one product. Heat treatment of fish should last at least 20 minutes, large carcasses should be cooked, divided into portions.

Fish is the most valuable nutritional product containing a lot of trace elements. In meat of fish of low-fat varieties there are: iodine, manganese, copper, calcium, magnesium, sodium, potassium, zinc, iron, phosphorus compounds, and also vitamins A, D, E, PP, group B.

Fish contains high-quality protein, which when consumed is absorbed by the body up to 98%. But the most important elements in fish are polyunsaturated acids of animal origin Omega-3 and Omega-6. Possessing such a supply of nutrients, low-fat fish varieties at the same time have a low calorie content, the fat content is not more than 4%.

Types of lean fish

Of the river representatives of the low-fat varieties of fish include: pike, carp, river perch, catfish, crucian carp, pike perch, bream. Fish low-fat varieties harvested from the depths of the sea, more diverse. The most famous species of it are: cod, haddock, flounder, husk, hake, navaga, sea bass, pollock, pollock and blue whiting.

Useful properties of low-fat varieties of fish

1. The fact that lean fish contains no more than 4% fat allows you to use the product in significant quantities without sacrificing weight, while receiving a lot of nutrients. Low-fat varieties of fish are recommended in the menu, subject to any diets.
2. Omega-3 and Omega-6 acids in fish help lower cholesterol, regulate blood pressure, reduce the risk of heart and vascular disease, protect cells and improve intracellular metabolic processes. According to the latest data, Omega-3 actively fights against depression, contributes to increasing mental activity of a person.
3. The presence in fish of a number of vitamins and minerals provides a normal metabolism, adjusting the level of carbohydrates. Thus, a high content of phosphorus (element of vigor) in lean fish has a positive effect on the work of the nervous system: it eliminates lethargy, increases efficiency, provides excellent well-being, promotes active mental and physical activity of a person.
4. The high content of iodine in lean fish ensures the normal functioning of the thyroid gland and the endocrine system as a whole. Iodine and selenium help the body get rid of the effects of adverse environmental factors, facilitating the removal of toxins.
5. Low-fat fish is an easy product for digestion, therefore it is useful for people with gastrointestinal diseases (gastritis, ulcer, high acidity, etc.). In addition, the fish is digested almost twice as fast as any other meat, and does not create an additional load on the pancreas and liver.
6. Normal growth and bone formation is provided due to the high content of vitamin D. This makes lean fish an indispensable product of the children's menu.
7. One of the most common low-fat fish species, pollock, is rich in vitamin A, especially its liver. Consumption of pollock increases the resistance of the respiratory organs to diseases, helps weakened people recover quickly from illness.
8. Especially valuable is the useful property of lean fish (pike, cod), which strengthens hair and nails, improves the condition of human skin, teeth and gums. This is facilitated by the vitamins of group B, increasing to the same overall immunity of the body.