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Fish β€” Nutrients, Health Benefits, and Shopping Tips

Fish photo

Listonic Team

September 6, 2024

Fish is a dietary staple worldwide, celebrated for its lean protein and omega-3 fatty acids. Explore the vast array of fish types, from freshwater to saltwater species, learning how to select fresh fish, the health benefits it offers, and various cooking methods to bring out its best flavors.

Nutrition facts

Check the detailed nutritional values of fish, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 206 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein22 g44%
Sodium60 mg2.61%
Total Fat12 15.38%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes fish stand out:

22 g

💪 High Protein Content

Did you know?

πŸ˜‹
Fish is a healthy protein source, rich in omega-3 fatty acids, particularly oily fish like salmon.
πŸ“¦
Store fresh fish in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to three months. Cooked fish can be refrigerated for up to three days.

Health benefits

Explore how fish, rich in omega-3 fatty acids, can support heart health and brain function, contributing to a balanced and nutritious diet.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • Contains essential vitamins and minerals such as Vitamin D, Vitamin B12, iodine, and selenium, which support overall health and well-being.
  • Supports eye health due to the presence of omega-3 fatty acids and Vitamin A (in fatty fish), which help maintain good vision.
  • May improve mood and mental health by reducing symptoms of depression and anxiety due to its omega-3 content.

Health risks

Recognize the potential health issues linked to fish consumption.
  • Risk of mercury contamination particularly in larger or predatory fish, which can pose health risks, especially for pregnant women and young children.
  • Potential for allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
  • Risk of contamination with harmful bacteria, parasites, or toxins, particularly in raw or undercooked fish, leading to potential foodborne illness.
  • Environmental concerns related to overfishing and unsustainable fishing practices, which can impact marine ecosystems and lead to species depletion.
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How to choose fish

Good quality fresh fish has bright, clear eyes and red gills. The skin should be shiny and moist. Press the flesh; it should spring back quickly.

Reject any fish with a fishy or sour smell, which is a clear indicator of age. Fresh fish should smell like the ocean and have firm, unblemished skin.

How to choose fish

How to store fish

Fresh fish should be stored in the refrigerator and used within one to two days. Wrap it in plastic wrap or place in an airtight container to keep it fresh. Freezing fish can extend its shelf life up to three months.

Fish left exposed to air can develop a strong odor and lose its texture. It is essential to keep it away from other strong-smelling foods. Proper sealing will maintain its freshness and flavor.

βœ… Extra Tip

For best results, place a layer of crushed ice in the container with the fish to help keep it cold and fresh until use.

How long does it last?

Fish can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, fish can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

What to do with leftovers?

Leftover fish can be used in a variety of dishes. Flake it and add to salads for a light and flavorful meal, or mix it into a pasta dish with a light sauce. Fish is also great in fish cakes, where it can be combined with breadcrumbs, eggs, and seasonings, then fried until golden.

Use fish in a stir-fry with vegetables and rice, or add it to a fish stew with tomatoes and herbs. If you have a lot of fish, consider making a batch of fish tacos, topped with slaw and a tangy sauce. Fish can also be used as a filling for sandwiches or wraps with fresh greens and a squeeze of lemon. For a unique twist, try using flaked fish in a quiche or frittata for a savory breakfast or brunch.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How fish supports specific health conditions

Fish is a rich source of protein, promoting muscle health and tissue repair. It also contains omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Fatty fish, such as salmon and mackerel, are excellent for brain function, improving cognitive health and memory. Fish also provides essential vitamins and minerals like vitamin D and selenium, which support immune health and bone health.

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