Nutrients in fish
Fish provides a lot of nutrition, little energy and has a low fat content.
The fish in our diet account for about 7 % of our total protein supply. But only 2 % of the fat we eat comes from fish. Fish is a low-calorie food, we only get 2 % of our calories from fish. Today, when our energy needs have fallen sharply while the need for nutrients is unchanged, fish is an ideal food.
High in protein
Hardly any other food contains as much protein as fish. The fish we call lean have the highest protein content.
Protein is a nutrient that builds new ones and replaces old cells. For growing young people, proteins are especially important for health. The nutritional value (protein, fat, vitamins and minerals) varies between the different fish species. The high-quality fish protein contains all the amino acids we need.
Fish protein remains stable for frying and cooking. The only protein that is lost is that which is released in the coke. The more carefully the fish is cooked, the greater part of the protein is preserved. Fish should be simmered, not boiled, which is a gentle method that keeps the nutritional value in the best way. Fish spade can be used for soups and sauces.
The fat content varies with different types of fish. There is talk of lean and fat fish. Examples of lean fish are cod and haddock which contain 0.3-0.5 % fat. Fatty fish such as mackerel, salmon, herring, herring and eel contain an average of 15-20 % fats. The fat content in the same fish variety varies with the season and the age of the fish. Fish fat is made up of polyunsaturated fatty acids and therefore fish fat is valuable from a nutritional point of view.
Fry in a little fat
It is important that the fish is fried carefully. Frying fat and temperature are crucial. At high temperatures, the fatty acid composition of the frying fat is affected. The breading absorbs frying fat which becomes saturated. Herring and herring can be breaded in rye flour. It does not give as much crust and does not absorb unnecessarily much fat. It is best to use as little fat as possible when frying. Otherwise, the risk is that the fine polyunsaturated fat is destroyed. Therefore, fry in as little fat as possible, avoid too much heat and bread in moderation.
The most important vitamins are the fat-soluble ones, A and D. They are mainly found in fish liver oil and fatty fish such as salmon, eel, herring and mackerel. Smaller amounts of vitamin E and some of the B-group vitamins are found in fish. B vitamins are sensitive to heat and are affected by frying at too high a temperature.
Important minerals such as calcium, iron, phosphorus and iodine as well as trace elements of magnesium and copper are found in fish. Above all, iodine is an important mineral found in all saltwater fish. In no other food is selenium as abundant as in fish. There is about as much selenium in saltwater fish as in freshwater fish. Calcium and phosphorus belong together. Therefore, calcium is also found in phosphorus. In the past, all children were encouraged to learn to eat fish with bones in order to assimilate all the important minerals found in fish bones. Today it is more important for all those who can not eat dairy products.