Dorada is white in color and has a small amount of bones. Sea bream meat is a good source of wholesome protein, B vitamins, mainly vitamin B12, iron, vitamin D and phosphorus. In addition, sea bream contains a lot of polyunsaturated fatty acids. Check the nutritional values ​​of sea bream and how to prepare this tasty fish.

Dorada , despite its taste and he alth benefits, unfortunately it is not a fish that should be present on our tables every day, because its populationis endangered . If you do decide to buy sea bream, it is worth checking which fishing areas it comes from and choosing only one where the stocks are relatively constant. Rather, buy seaweed that has been caught in the waters of the Bay of Biscay and the Mediterranean Sea, as it is more abundant than that of the North East Atlantic, where it is threatened with extinction.

Dorada as a source of protein and polyunsaturated fatty acids

100 g of sea bream contains 16.5 g of wholesome protein , therefore this fish can be successfully eaten as a substitute for red meat and poultry.

Dorada, like cod, halibut and flounder, is a lean fish.100 g of meat contains 115 kcal . The unquestionable advantage of sea bream is the relatively high content of polyunsaturated fatty acids, several times higher than in halibut or flounder -100 g of meat contains 1.12 g of polyunsaturated fats , which have a beneficial effect on the cardiovascular system. vascular by regulating the work of arteries, preventing blood clots, lowering cholesterol and triglycerides in the blood.

Dorada - a we alth of vitamins and minerals

Dorada is particularly rich in vitamin B12 -100 g of sea bream contains 2.0 µg of vit. B12 , which covers the daily requirement of an adult in over 80%.

Among the minerals, it is distinguished by the amount of phosphorus, the content of which in 100 g of sea bream covers 50% of the demand for this ingredient for an adult. Phosphorus, like calcium, is involved in the construction of bones and teeth, is part of nucleic acids, participates in the conduction of nerve stimuli and participates in maintaining the acid-base balance.

Iron, the amount of which is also worthy of attentionrelatively high compared to the content in other fish -100 g of sea bream contains 2.0 mgof this mineral. Iron is not produced in the body and therefore has to be supplied externally. It performs a number of important functions, including: hemoglobin, myoglobin and tissue enzymes. In addition, it supports the functioning of the immune system and the nervous system.

Dorada - nutritional value in 100 g of the product

Energy value115 kcal
Protein16.5 g
Fats5.5 g
Saturated fat1.6 g
Monounsaturated fat1.6 g
Polyunsaturated fat1.12 g
Including omega-30.4 g
Cholesterol110 mg
Potassium310 mg (7% of the RDA for an adult)
Sodium20 mg (1%)
Phosphorus350 mg (50%)
Iron2.0 mg (20%)
Selenium7 µg (13%)
Calcium90 mg (9%)
Magnesium30 mg (7%)
Vitamin B60.4 mg (31%)
Vitamin B122.0 µg (83%)
Vitamin D32.0 µg (13%)
Vitamin A

0.0 µg (0%)

Source: www.foodnutritiontable.com, Nutrition Standards, Amendment IŻŻ, 2012

Who is the advice for?

The content of polyunsaturated fatty acids in sea bream helps to prevent diseases such as:

  • atherosclerosis
  • cardiovascular diseases
  • asthma
  • allergy
  • rheumatoid arthritis

In addition, these acids lower blood pressure, reduce the ability of platelets to aggregate, increase the body's resistance and have a beneficial effect on the nervous system and brain function. In addition, the sea bream, due to its iron content, which is different from other fish, is recommended for people with anemia and women with long and profuse menstruation.

Can women eat advise inpregnancy?

Dorada is recommended for pregnant women due to its low mercury content. It is a source of valuable polyunsaturated fatty acids that play a role in the proper development of the brain.

Dorada - culinary applications

Advice on the market can be found in the form of fillets, whole carcasses and gutted carcasses. Dorada is great for:

  • cooking
  • baking
  • stewing
  • pan grilling

It can be served both sautéed and in vegetable sauces and fruit salsas. The great taste of sea bream can be obtained by marinating it in wine beforehand. You can also stuff it, prepare meatballs or use it as an ingredient in fish soup. It is worth combining sea bream with products rich in vitamin C, thanks to which we will increase the absorption of iron, the content of which in this fish is quite high. So, serve the bream on spinach, roasted with lemon, garlic and dill, or with a pepper and tomato salad.

Recipe for sea bream baked with lemon and broccoli

  • 1 gutted sea bream
  • 20 g olive oil
  • 150 g broccoli
  • lemon juice
  • s alt, pepper, parsley, basil, hot pepper

Advise rinse, dry and make incisions with a knife on one side. Sprinkle with s alt and pepper and sprinkle with lemon juice, leave for an hour in the refrigerator, then bake at 200 degrees C for 18 minutes. Sprinkle with chopped parsley. Steam the broccoli. Serve with broccoli and baked potatoes, sweet potatoes or rice.

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