- Miruna: nutritional value
- Fish - which is worth eating and avoiding
- Is miruna he althy?
- Can you eat miruna during pregnancy?
Patagonian miruna is a lean fish and is a source of polyunsaturated fatty acids. Miruna is especially recommended in the prevention of atherosclerosis and in cardiovascular diseases. Check what nutritional values are miruna and how to prepare it.
Mirunais one of the codfish found in the Pacific Ocean. The popularity of this fish is growing both throughout Europe and in Poland. Miruna meat is white, tender, delicate and has a unique taste.
Miruna: nutritional value
Miruna contains 15 g of wholesome protein per 100 g of meat. For this reason, it can be eaten as a substitute for red meat and poultry. Miruna is a we alth of exogenous amino acids that must be supplied to the body with food.
Miruna, like cod, is a lean fish. 100 g of meat contains only 74 kcal, so it is recommended for people who are on a diet. The undoubted advantage of miruna is the high content of polyunsaturated fatty acids (0.42 g / 100 g). What's more, miruna contains significant amounts of vitamin A (34.4 µg / 100 g) and vitamin B12 (0.56 µg / 100 g) to prevent anemia, as well as niacin (1.04 µg / 100 g), which contributes to the proper appearance. skin. Miruna is also a valuable source of potassium - 264 g / 100 g, which is important for the proper functioning of the heart, muscles and nervous system.
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34.4 µg (4%) Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012 Patagonian miruna belongs to the codfish. It lives at a depth of 400 to 1000 meters, forming shoals. It occurs in the south-western part of the Pacific Ocean and off the coast of New Zealand. Myruna is fished all over the world: mainly in Australia, Japan, Korea and Russia. Buy fish from these sources with confidence. On the other hand, overfishing is carried out off the coast of New Zealand, where the number of the species is declining. Due to the high content of polyunsaturated fatty acids, miruna is recommended in the prevention of atherosclerosis, rheumatoid arthritis, asthma and allergies, and people with circulatory diseases. Increasing the consumption of polyunsaturated fatty acids is associated with a reduction in the ability of platelets to aggregate (thus also reducing the likelihood of blood clots) and a reduction in the body's response to the attack of pathogens, toxins and tissue damage. Miruna is recommended for pregnant women due to its low mercury content and high polyunsaturated fatty acids. These acids play a role in the proper development of the fetal brain and cornea. They also reduce the risk of developing asthma and depression in adulthood. Author: Time S.A A balanced diet is the key to he alth and better well-being. Use JeszCoLubisz, the innovative online dietary system of the He alth Guide. Choose from thousands of recipes for he althy and tasty dishes using the benefits of nature. Enjoy an individually selected menu, constant contact with a dietitian and many other functionalities today! Prepare miruna by traditional or steam cooking, baking in foil. Avoid frying as this process causes significant lossesomega-3 fatty acids and additionally stimulates the formation of saturated fatty acids and trans fatty acids that are unfavorable to he alth. Miruna is a perfect main dinner dish. You can serve it as Greek-style fish, in sauces such as dill, tomato, lemon-herb, teriyaki or mint. It goes well with the addition of vegetables, in vegetable mousses, with spinach or leek. Ingredients: Preparation method: Fillets cut into smaller pieces, rub with s alt and pepper, leave for an hour in the refrigerator, then bake at 180 degrees C for 10 minutes. Wash the vegetables and peel them. Grate the carrots, celery and parsley on coarse meshes. Finely chop the onion and leek and sauté in a pan. Stew the vegetables, tomatoes and a spoonful of olive oil. Season. Put the baked fillets on a plate, cover with prepared vegetables and sprinkle with dill. Serve with rice, groats or bread.
Fish - which is worth eating and avoiding
Miruna - nutritional value in 100 g of the product
Energy value 74 kcal
Protein 15 g
Fats 1.2 g
Saturated fat 0.27 g
Monounsaturated fat 0.27 g
Polyunsaturated fat 0.42 g
Including omega-3 0.3 g (DHA 0.18 g)
Cholesterol 63 mg
Potassium 264 mg (6% of the RDA for a personadult)
Sodium 58 mg (4%)
Phosphorus 128 mg (18%)
Iron 0.96 mg (10%)
Selenium 30 µg (55%)
Niacin 1.04 mg (7%)
Vitamin B6 0.1 mg (8%)
Vitamin B12 0.56 µg (23%)
Vitamin D3 0.8 µg (5%)
Vitamin A
Is miruna he althy?
Can you eat miruna during pregnancy?
Greek recipe for miruna