Redfish is a fish known mainly in Asian countries. It is most often in the form of frozen fillets, you can also buy smoked redfish. Check what nutritional values ​​and he alth-promoting properties the crimson has and how you can prepare it.

Contents:

  1. Redfish: he alth benefits
  2. Redfish: nutritional values ​​

Redfishis a predatory fish found in cold waters at great depths in the North and West Atlantic seas. This fish, which is still exotic for Polish consumers, is distinguished by its low fat and cholesterol content - 100 g of meat contains 1.54 g of fat and only 52 mg of cholesterol.

Redfish meat is white and has a delicate flavor. Unfortunately, redfish caught from any area are threatened with extinction, so WWF recommends that you pay attention to MSC certification when purchasing this fish.

Redfish: he alth benefits

Crimson as a source of protein

Redfish is a source of wholesome protein, so it can be successfully consumed interchangeably with animal meat. It contains essential amino acids that are not produced in the body: lysine (1.46 g / 100 g), leucine (1.23 g / 100 g), valine (0.74 g / 100 g), isoleucine (0.72 g / 100 g) and threonine (0.70 g / 100 g).

Crimson as a source of polyunsaturated fatty acids

Redfish is a lean fish, most of which contains monounsaturated fatty acids, but it also contains polyunsaturated fats, including omega-3 fatty acids. The content of omega-3 fatty acids in redfish is comparable to that in cod and tilapia, but slightly lower than in miru and pollock. To enrich your diet with valuable omega-3 fatty acids, it is worth choosing salmon or mackerel, which are a great source of these fats.

Read also:

Salmon: nutritional value - is salmon he althy?

Mackerel: nutritional value of fresh, smoked and canned mackerel

Wakame algae: nutritional values ​​and properties

Fish - which is worth eating and avoiding

Redfish: source of vitamins and minerals

Redfish is also a rich source of phosphorus (100 g of fish covers 35% of the daily requirement for this ingredient), selenium (52%requirement) and vitamin B12 (63% DV).

Phosphorus, along with calcium and vitamin D, is responsible for he althy bones and teeth - it is involved in bone mineralization, thus reducing the risk of osteoporosis. Phosphorus is also responsible for maintaining the acid-base balance in the body, participates in energy transformations and is a component of nucleic acids.

Selenium has a number of functions in the body, including takes part in the metabolic processes of the cell, protects against free radicals, participates in the metabolism of thyroid hormones. It also increases immunity, and may also reduce the risk of cancer.

In turn, vitamin B12 is responsible for the proper functioning of the nervous system, is involved in the synthesis of nucleotides and choline. Participates in the production of red blood cells in the marrow, the metabolism of proteins, fat and carbohydrates, DNA and RNA synthesis. In addition, vitamin B12 is responsible for the transformation of folic acid into its active form: tetrahydrofolate, which in turn has an impact on maintaining the stability of human genes.

Redfish: nutritional values ​​

Redfish - nutritional value in 100 g of the product

Fresh
Energy value (kcal)79.0
Protein (g)15.0
Fat (g)1,54
Saturated fat (g)0.27
Monounsaturated fat (g)0.48
Polyunsaturated fat (g)0,3
Including omega-30.23 (DHA 0.15 g)
Cholesterol (mg)52
% of the RDA for an adult
Potassium (mg)187 (4%)
Sodium (mg)287 (19%)
Phosphorus (mg)248 (35%)
Iron (mg)0.2 (3%)
Selenium (µg)28.6 (52%)
Calcium (mg)28 (3%)
Magnesium (mg)23 (6%)
Niacin (mg)1.0 (6%)
Vitamin B6 (mg)0.01 (1%)
Vitamin B12 (µg)1.5 (63%)
Vitamin D3 (µg)1.2 (8%)
Vitamin A (µg)12 (1%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012

Worth knowing

Redfish: indications and contraindications for eating

Due to the nutritional value, a large amount of wholesome protein, low fat and low caloric content, it is recommended to eat redfish if you want to lose weight. Fish is an interesting alternative to animal meat, and additionally contains omega-3 fatty acids, which stimulate the activity of brown adipose tissue, which is important in the prevention and treatment of obesity.

In addition, crimson is recommended for people on a diet with limited fat, incl. in diseases of the gallbladder, liver and pancreas.

Although redfish is a predatory fish, it does not accumulate mercury compounds. Therefore, similarly to cod, zander, miruna or flounder, it can be eaten by pregnant women.

How do I make a redfish?

The meat of redfish is white and is characterized by tenderness and a delicate flavor. Fish can be prepared in many ways, but to emphasize its delicate taste, it is best to choose traditional or steaming, grilling and baking.

Redfish will be perfect for vegetables - baked or grilled, on vegetable purée or in vegetable sauces. It is worth serving in a sweet version with cranberry-lemon, orange or mango sauce. A tasty proposal to serve is also grilled redfish with the addition of vegetables made from water or vegetable salads.

Redfish is very popular in Asian countries, so it is worth trying to prepare dishes with red, yellow or green curry paste, in a sauce with lemongrass or chili paste. Redfish can also be found in fish soups.

This will be useful to you

Recipe for redfish on vegetable ratatouille

Ingredients:

  • 100 g redfish fillet
  • 15 g olive oil
  • 100 g zucchini
  • 100 g eggplant
  • 50 g of red pepper
  • 50 g tomatoes
  • s alt, pepper
  • garlic
  • basil
  • parmesan

Preparation method:

Fillets cut into smaller pieces, rub with s alt and pepper, leave for an hour in the refrigerator. Wash the vegetables. Cut the zucchini and eggplant into slices, slice the peppers, and slice the tomatoes. Place the zucchini, eggplant and paprika in an ovenproof dish, put the sliced ​​tomatoes with basil and garlic on them, then the redfish fillets. Then bake everything at 200 degrees C for 18 minutes. Sprinkle withgrated Parmesan cheese. Serve with rice, groats or bread.

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