Sea and river low-fat fish: list of varieties for diet

Very often we are surrounded by fish products, both sea and river or lake. They all have their own diet and structure.

But fish is not always healthy. This is influenced by who she is, a hunter or a scavenger, what she eats, as well as in what waters she lives, clean sea or sewage river, because water plays an important role, since all elements are absorbed into the meat.

This also plays into the fatty factor of the fish, there is a lot of fatty fish, and, on the contrary, there are many varieties of lean fish that do not eat anything harmful.

The benefits of fish

Fish fillet is pure protein, a mass of macro- and microelements. The main fish product is fish oil. It contains a large amount of polyunsaturated fatty acids omega-3 and omega-6 .

The usefulness of the fish itself depends on the habitat: sea/ocean or river/lake. In river water, the amount of fats and proteins is lower, and there is no iodine and bromine in the composition, which are found in sea and ocean water. Therefore, sea fish is much healthier than river fish.

In addition to high saturation with iodine and bromine, together with them you can get in the required quantities:

phosphorus;
potassium;
magnesium;
sodium;
sulfur;
fluorine;
copper;
iron;
zinc;
manganese;

In addition to microelements, the body receives a number of vitamins:

IN 1;
AT 2;
AT 6;
AT 12;
PP;
H;
C;
A;
D.

Fish for dietary nutrition

Since there are many things you are not allowed to eat on a diet, fish is not only a salvation, but also an assistant to the body.

Allowed to eat:

river perch;
navaga;
hake;
zander;
carp;
flounder;
cod;
blue whiting

These varieties are low in calories, but at the same time tasty and nutritious. They will help diversify a narrow diet. Fish can be combined with many side dishes, which can dilute the tastelessness of unsalted buckwheat or rice.

Non-diet fish

Fat fish are most often found in cold waters; fat helps them survive.

There are a lot of such fish in the world, but not all of them are healthy and suitable for eating; the following types can be distinguished from the “healthy” varieties:

salmon;
mackerel;
tuna;
sardine;
trout;
herring.
halibut;

They contain large amounts of EPA and DHA. Many types of these fish require a special cooking process, so before cooking it is necessary to refresh your memory with the characteristics of the variety.

Moderate fat fish

This category includes fish whose fat content is 4-8%.

Some marine fish with moderate fat content include:

horse mackerel;
catfish;
tuna;
pink salmon;
herring;
perch;
chum salmon;
bream.

The river inhabitants compiled the following list:

trout;
carp;
catfish;
crucian carp;
carp;
salmon.

Such fish provides the human body with high-quality protein. This product is useful to everyone without exception, and athletes simply need it. Some varieties are included in the diet menu, as they provide the body with many important nutrients. This fish is not contraindicated for children; they can eat carp, salmon, perch, and trout.

Lean fish for gastritis

With gastritis, the patient is allowed to consume fatty varieties, but only if he does not suffer from liver and pancreas disease. In this case, it is better to give preference to low-fat or moderately fatty fish. In this case, fish oil will play a therapeutic role, diluting gastric juice, making it less burning for the suffering stomach.

If you have gastritis, it is advised to stop eating meat, and then the fish product becomes a substitute for animal protein. It is absorbed faster and does not put as much pressure on the digestive tract as meat. If you have stomach diseases, it is forbidden to eat salmon due to its high fat content, while trout, on the contrary, is recommended to eat because it is less fatty and is 95% digestible.

The optimal varieties of lean fish for gastritis are as follows:

flounder;
pollock;
zander;
cod (except liver);
pollock

What kind of fish can you eat while losing weight?

When losing weight, it is often recommended to replace fatty meat with fish products. But when choosing it, it is worth dividing it into fatty, low-fat and non-fat.

To understand the fat content, you can look at the meat. Light indicates a lean variety. The logic is simple, the darker the meat, the higher the calorie content of the product. Of course, fatty fish is rich in beneficial elements, but when losing weight you should avoid it or minimize your consumption to no more than 1 piece per week.

Low-fat lacks the carbohydrate part. These varieties are very popular in low-carbohydrate diets. Using low-fat fish in your diet will allow you not to reduce carbohydrate consumption.

Lean fish soup

Traditionally, fish soup is cooked from red fatty fish meat, but when it comes to diet, when you need to choose dietary varieties, preference is given to mixtures of seafood of medium and low fat content. The fish soup diet not only promotes weight loss, it is also therapeutic. People with stomach upsets, ulcers, bloating, flatulence, colitis and other gastrointestinal diseases should build a diet consisting of liquid and puree foods.

For fish soup made from lean fish, ruffe, pike perch, perch and whitefish are used. The soup is made from several seafood from the list at once, adding 1/3 of burbot, ide, catfish or tench. Thus, the dish takes on a transparent, rich appearance. At the same time, it is not recommended to cook the burbot head; it is allowed to add liver and milt to the collected fish soup. The fish must be fresh, otherwise the soup will become cloudy. For 2 liters of water you should add 2.5 kg of various seafood.

You should not take the following varieties for fish soup:

vobla;
crucian carp;
carp;
bream;
tench;
roach;
carp;
ram.

Types of lean fish for baby food

These types of fish are no less healthy, but it is important to remember that they are very bony, and before serving you need to make sure that there are a minimum of bones in it.

The cod family has many benefits:

hake;
pollock;
pollock;
blue whiting

The white meat of these fish contains at least 25% protein and a minimum of fat.

The river assortment of cyprinids includes:

silver carp;
bream;
carp;
vobla;
carp.

It is important for a child's body to get a lot of nutrients. Children need to prepare low-fat or low-fat products, since fatty varieties can overload a child’s fragile digestive system.

Low-fat varieties

Sea fish

Pollock, hake, and cod are the best representatives of the marine family. Cod is rich in healthy protein and has less than a percent fat content. It can be eaten daily. You are allowed to eat no more than 200 grams at a time.

White fish

They are divided into 2 categories:

round (halibut, flounder);
flatfish (saithe, pollock, hake, haddock, cod, perch, monkfish).

And with the maximum-minimum fat content:

river fish

They are less useful due to the fact that they lack some elements found in marine.

These varieties include:

perch;
zander;
bream;
pike;
cancer family;

red fish

Unfortunately, red fish is almost all fatty. In their main segment, all types of fish with red meat have a high fat content, so it is worth highlighting varieties with medium fat content, which can be consumed for weight loss and special nutrition. The meat of such fish is highly beneficial for the body.

The least fatty types include:

chum salmon;
salmon;
pink salmon

The remaining representatives of red meat fish have a large amount of fat in them, so they cannot be recommended for a healthy diet.

Seedless

There are not many fish with a small number of bones; this list is based on marine fish; representatives of river habitats are rare. Sea fish have only a backbone and no rib bones.

Low-fat fish with minimal bones include:

flounder;
sea bream;
zander;
mullet.

Low-fat fish for diet, list

Dietary fish is one in which the total fat content will not exceed 5%. Such varieties have an average calorie content of 70-100 kcal per 100 g of product. With regular consumption of lean fish along with proper nutrition and a slight calorie deficit, you can lose 10 kg in a month.

What kind of fish can you eat while losing weight:

Fat content less than 1%:

Cod – 69 kcal;
Pollock – 72 kcal;
Navaga – 73 kcal;
Haddock – 73 kcal;
Blue whiting – 82 kcal;
Perch – 82 kcal;
Crayfish – 97 kcal;
Shellfish – 77 kcal.

Fat content 1-2%:

Burbot – 80 kcal;
Pike – 84 kcal;
Pike perch – 84 kcal;
Flounder – 85 kcal;
Crucian carp – 87 kcal;
Mullet – 88 kcal;
Lamprey – 88 kcal;
Tilapia – 96 kcal.

Fat content 2-5%:

Hake -86 kcal;
Flounder – 90 kcal;
Trout – 97 poops;
Carp – 97 kcal;
Halibut – 103 kcal;
Sea bass – 103 kcal;
Bream – 105 kcal.

Doctors recommend including fish with a fat content of 2-5% in the fish diet menu at least twice a week.

Ideally, for a healthy diet, you should eat fish with moderate fat content, 5-10%, once a week. It is not entirely dietary, but is considered the most useful:

Carp – 115 kcal;
Chum salmon – 127 kcal;
Tuna – 139 kcal;
Salmon – 142 kcal;
Pink salmon – 142 kcal;
Salmon – 189 kcal;
Som – 196 kcal;

And it is better to exclude the fattest varieties during the diet; their fat content is higher than 10%:

Halibut – up to 150 kcal;
Sturgeon – up to 150 kcal;
Saira – up to 200 kcal;
Sprat – up to 200 kcal;
Sardines – up to 200 kcal;
Herring – up to 250 kcal;
Mackerel – up to 300 kcal;

Here we look at everything using the example of boiled fish. Of course, in canned form the fat content and calorie content will be much higher.

Recipes

Cod steak with potatoes

Ingredients:

cod fillet;
potato;
onion;
half a lemon;
olive oil;
Rye flour;
parsley, salt, pepper.

Recipe preparation steps:

Prepare the potatoes, cut them and let them cook.
Cut the peeled onion into rings and the lemon into half rings.
Chop the parsley.
Prepare the fillet, cut into portions, add spices and flour, fry in oil.
Season the finished fish and potatoes with herbs, onions and lemon.

Pollock stewed with lemon

Ingredients:

pollock;
vegetable broth;
carrot;
tomato;
onion;
celery;
lemon;
olive oil;
Bay leaf;
dill, salt, pepper.

Preparation progress:

Prepare the fish, wash it.
Cut into portions.
Season with salt and pepper.
Cut carrots, onions and celery into circles.
Lemon and tomato are needed in the form of circles.
Stew vegetables in oil.
Simmer pollock in broth for 20 minutes.
The dietary dish is ready.

Royal perch on skewers

Ingredients:

fillet;
seaweed;
orange;
radish;
olive oil;
Sesame oil;
Apple vinegar;
spices.

Preparation progress:

Cut the fillet into strips.
Leave in the spices for fifteen minutes.
Pour sesame oil and vinegar into the cabbage.
Cut the orange into half a circle.
Add fillet soaked in spices and orange to skewers.
Bake for 20-25 minutes.
Cabbage is served separately.

Is it possible to eat on a diet?

Fried fish

If you have problems with the gastrointestinal tract, then under no circumstances should you eat it in any form, be it cooked in batter or breadcrumbs.

The exception is fish cooked on a grill pan with minimal addition of olive oil. But immediately after cooking, the fish pieces must be blotted with a dry cloth to remove excess fat.

Salted fish

There is no specific ban on eating salted fish. It is not recommended to eat ram or herring. You can make lightly salted fish yourself at home.

But you can eat such fish only in the first half of the day, otherwise you can see a couple of extra kilos on the scales. It is also worth drinking more water.

Smoked fish

The answer here is simple - no and only no! There was a lot of talk and reasoning on the topic of the harmfulness of smoked meats, that this issue may not even arise.

Carcinogens that are used in smoking can cause the development of cancer.

Such products are harmful to the stomach and particularly the liver. This is due to the increased salt content and high calorie content due to the minimal water content during the cooking process.

In addition, low-quality products may be used, since during the smoking process all flaws are masked, and it will be possible to understand that the product is spoiled after the first signs of toxin poisoning appear.

Boneless varieties for children

Due to their low fat content, such varieties can be used in dietary nutrition during illness.

White lean fish is well suited for dishes with pancreatitis, gastritis and other problems with the gastrointestinal tract.

The listed options will be useful to lower your cholesterol levels on your own. Children are distinguished by their pickiness and often refuse to eat food.

The main reason for failure is the presence of seeds that are difficult to remove.

There are varieties of boneless fish that are suitable for children:

Beluga.
Shark.
Sturgeon.
Lamprey.
Stellate sturgeon.
Burbot.
Macrurus.
Kaluga.
Sterlet.
Thorn.
Sea eel.

Several more species can be added to this list, for example, flounder. This large fish has a developed ridge with branching bones, but no small bones were noticed in it.

To keep your child happy and happy to eat healthy fish, it is recommended to purchase fillets.

You can increase interest in the dish with the help of an interesting design, for example in the form of a face or funny drawings on the surface of the finished fish.

Useful video

Share this post

How to brew rose hips correctly to preserve vitamins in a thermos and without it
Culinary secrets on how to make delicious gravy for meat dishes and side dishes
How to distinguish artificial caviar from natural one, its benefits and harms, and how to cook it yourself
What kind of wild garlic plant is this: how to prepare, properties, cultivation
What are the secrets of proper preparation of cabbage, as well as how to stew it for pies, with vegetables and meat
How to properly brew delicious coffee in a Turk on the stove: the best way

Low-fat fish

For pancreatitis

If you have a disease such as pancreatitis, then you need to carefully choose the fish to eat. Attention should be paid to fat content. Although such fish are beneficial to the body, they place a heavy load on the pancreas, which will lead to the development of disease and unpleasant sensations. During exacerbations, you need to completely forget about it.

If chronic pancreatitis worsens, by the end of the first week you can add lean varieties to your diet. During remission, you should carefully introduce new foods.

List of fish that can be eaten for pancreatitis:

cod;
navaga;
lemonema;
haddock;
whiting;
pollock;
pollock;
river perch;
zander;
pike;
Amur;
flounder;
crucian carp;
mullet;
roach.

For diabetes

In diabetes, fish is used as a preventive measure for cardiovascular diseases. The usefulness of fish for diabetes lies in the high content of protein and microelements.

To improve your general condition and maintain your body, you should include the following types of fish in your diet:

salmon;
tilapia;
cod;
trout;
shrimps;
crustaceans;
sardine.

Is it possible to replace fish

Seafood is a storehouse of unique vitamins and minerals that are difficult to find an alternative to. Fish is often called a meat substitute, especially for dietary purposes. There are times when you become allergic to delicacies, then you have to think about an alternative.

On a diet, you can replace fish with products of plant origin. These include soybeans, tofu cheese and some types of legumes. For example, in terms of amino acid content, one serving of lentils is in no way inferior to the same amount of fish delicacy. On the negative side, amino acids of plant origin are absorbed much worse.

You can replace fish in your diet with mushrooms and nuts. If you choose cashew nuts, then in addition to proteins and amino acids, the body will be enriched with phosphorus. When choosing nuts or mushrooms for your diet, remember that the daily portion should not exceed 50 g.

An excellent alternative to dietary fish delicacies is flaxseed. In addition to fatty acids, they contain zinc, iron and calcium. Flax seeds can be ground into flour, consumed with kefir for breakfast or as an independent dish instead of porridge. You can replace fish with seaweed, which makes nutritious dietary salads.

Experts in proper and healthy nutrition advise paying attention to dairy products, since they can largely replace animal protein. Milk, kefir and natural yogurt contain calcium, proteins and vitamins that are necessary for the normal functioning of the body.

Other sources

An alternative to the most valuable source of amino acids is buckwheat. Healthy porridge forms the basis of even the most strict diets. The diet of an athlete and a patient with diseases of the intestines, liver and stomach cannot do without it.

It is not for nothing that this composition of this porridge is considered extremely nutritious. Coming to Russia from Ancient Greece (where the name buckwheat came from), all Slavs rightfully appreciated its benefits. Buckwheat porridge is an original Russian dish that people ate to replenish their strength.

In general, nutritionists do not recommend completely giving up healthy seafood. It is quite difficult to compensate for the lack of fatty acids and microelements in the body using plant components. Eat fish delicacies at least a couple of times a week to maintain your health and figure.