Many benefits, but not everyone loves it. Fish is a staple of the Mediterranean diet and should be included in any diet. Which one to choose? We asked the expert
It would seem the perfect combination: fish and diet and indeed it is. “A food ad high protein content that oscillates between i 25 a 30 grammi per serving from 100 grams – explains Luca Colucci, biologist, nutritionist. Among the most recommended we find tuna, sturgeon, anchovies, halibut, red snapper, swordfish and tilapia, the most consumed fish in the world. Also some crustaceans they are excellent sources of protein: lobster provides it Approximately 26 grams per 100, but also shrimp, crabmeat and fish roe they are very rich in it. The proteins provided by fish sources are of excellent quality and complete: made up of all essential amino acids, the fish could be used as the only protein principle like meat and eggs, with the added advantage of containing low in saturated fat. Furthermore, the muscle of these animals has a low content of connective tissue: once heated it becomes more soluble than meat cuts from land animals, making the meat more tender and easier to digest. “
Lobster for breakfast … –
It was the title of a famous movie from the 70s. Not everyone would love it though. “In a person of normal weight and without particular metabolic pathologies crustaceans represent a safe food for consumption. However, you need to pay attention to quantity and frequency to avoid running into allergenic problems. In sensitive individuals, crustaceans can cause adverse reactions. They are histamine-releasing, and this molecule released directly into our organism causes a inflammatory cascade which can lead to headaches, gastrointestinal upset and itching. Here because they are not recommended during breastfeeding, in the very early stages of development, in children under three years of age. The high sodium content makes crustaceans unsuitable for subjects with high blood pressure and hyperthyroidism while the iodine present can disturb the thyroid gland in subjects predisposed to autoimmune diseases. Pay attention to the consumption of raw crustaceans due to the risk of encountering some viral or bacterial infection from salmonella, staphylococci or Escherichia Coli, if not properly stored. Crustaceans provide few calories, on average 70/80 per 100 grams, e they are rich in phosphorus, calcium and proteins. For affected individuals only from hypercholesterolemia or with a high cardiovascular risk it is advisable to limit its frequency and portion, iLess than the normal one by 150 grams of edible portion. However – if fished, crustaceans boast a decent content of omega 3 essential fatty acids with anti-inflammatory and antithrombotic properties that counterbalance the harmful effects of the cholesterol present. “
Fish: which are the recommended and why –
“Fish contains a wide variety of nutrients: vitamin D, vitamin B12 and niacin stand out which has a protective effect on the cardiovascular system and helps prevent metabolic syndrome. The scallops they are a low-calorie food, only 69 for 100 grams of product rich in proteins, B vitamins and magnesium, involved in cellular metabolism, phosphorus, for the health of bones and teeth, and selenium, an essential micronutrient for antioxidant functions. Benefits aside, scallops are tasty, a great way to satisfy the palate, while following a low-calorie diet. Sole is a highly digestible fish, so much so that it can be consumed from an early age: it only brings 70 calories per hectogram, contains phosphorus, for memory and to combat fatigue, depression, and calcium. It is one of the few foods rich in folate, useful in pregnancy and for particular situations of chronic avitaminosis. Also the hake it is recommended because it is easily assimilated and very light, it only provides 71 calories per 100 grams, has one low-fat meat, but it contains a good amount of omega 3 fatty acids and potassium which helps counteract hypertension. It also contains a lot iodine, central element in the regulation of metabolism of the organism and whose deficiency can lead to reduced growth and cognitive decline. “
Fish: quantity and quality –
“It is important to pay attention to the quality of large fish: tuna, sharks and swordfish, often contain high levels of heavy metals, including mercury, dioxins and polychlorinated biphenyls: limiting the consumption during the week avoids toxicity problems for the subjects in the growth phase or for pregnant women. White fish is often not the favorite, it is an ideal food to prepare light and tasteful dishes: a slice of lemon, a drizzle of extra virgin olive oil and an antioxidant spice can create a nutritious, healthy and satisfying dish that can effectively enrich our tables “.
Two recipes to delight the eyes, palate and calories –
Being on a diet does not mean eating without taste and flavors, quite the opposite. You can combine taste and well-being, returning within the correct daily caloric range. With the help of the nutritionist and of Massimo Contino restaurant chef Arrow, we have created two simple and tasty dishes with a low calorie content.
Sicilian swordfish calories per serving: between 450 and 500
Ingredients for four people:
4 swordfish steaks
400 g of sweet and ripe cherry tomatoes
Two handfuls of pitted olives
A pinch of oregano
A glass of white wine
Wholemeal flour, spelled, ancient grains just enough to flour the swordfish.
Extra virgin olive oil, 10 grams per serving.
Lightly flour the swordfish steaks and cook them in a tablespoon of oil in a large pan. After having browned them well, it will take no more than two minutes, turn them, add the thinly sliced tomatoes, olives and other aromas. Pour in the white wine and cook for another couple of minutes.
Stewed cod: 350-400 calories per serving
Ingredients for 4 people
700 grams of desalted cod
12 cherry tomatoes
300 grams of yellow onion
Wholemeal flour, spelled, ancient grains just enough to flour the cod
Lightly flour the cod steaks and cook them in a tablespoon of oil. Separately, in a large pan, brown the onion in flavored water or vegetable broth. Place the cod on the onion, add the crushed tomatoes, a pinch of salt, a sprinkling of pepper, a glass of water or fish broth, a splash of white wine and put in the oven at 180 ° for 30 minutes.