Is Canned Fish As Good as Fresh Fish | Canned vs Fresh Fish
Fish is a healthy alternative to meat. But is that also true for canned fish? How healthy this variant really is and what should be considered when buying fish.
Fresh, frozen or canned: Is fish always healthy?
There are virtually no differences between frozen fish and fresh fish bought at the supermarket. “In frozen fish, the fish fillets or fish were shock-frozen immediately after catching,” explains Margret Morlo from the Federation of Nutrition and Dietetics (VFED). There are hardly any nutrients and vitamins lost. When buying, make sure that the packaging is undamaged.
Even canned fish is healthy. Preserves with high-fat sea fish are very good sources of omega-3 fatty acids . “They are not affected by the preservation process,” says Andrea Schneider of the consumer center NRW.
Fish in oil has many calories
If you buy fish from the tin, you should still take a look at the calorie table. In oil or sauce pickled fish usually has significantly more calories than the fresh variant. If you like to eat fish in tomato sauce, you should make sure when buying that the sauce was not enriched with sugar. You can also do without oil if you buy fish that is in your own juice.
How often should fish be eaten?
“Fish is so healthy that it should be on the menu once or twice a week,” says Morlo. According to the Federal Statistical Office, the average German consumes 14 kilograms of fish a year – not even 40 grams of fish per day on average. Of the two servings a week, most are far away.
Lean fish is suitable for weight loss
In 100 grams of fish put 20 grams of protein, which requires the body to build muscle. Nutrition experts recommend 0.8 grams of protein per kilogram of body weight per day. The fish protein is particularly easy to digest. And it’s also a satirist. In this respect, lean fish such as redfish is ideal for those who want to lose weight.
These nutrients in the fish are good for the body
The body also does well in fish omega-3 fatty acids. The polyunsaturated fats protect against inflammation and cardiovascular diseases, strengthen the immune system and support brain function. “Fish such as salmon, mackerel or herring contain a lot of omega-3 fatty acids,” explains Schneider.
Also vitamin D is abundant in fish. This is especially true for the high-fat varieties such as mackerel, salmon, herring, tuna and sardines. Vitamin D is needed for bone growth in children, it also strengthens the immune system.
And then fish is also the most important natural source of iodine. “Already two servings of sea fish per week can cover a quarter of the total weekly iodine needs,” Morlo says. In addition, the trace element selenium is contained in fish – it supports the function of the thyroid as well as iodine.
How to recognize fresh fish
Fresh fish can be recognized by the eyes, the skin and the gills. “The eyes should be clear, transparent and plump – so not come to mind,” says Harald Seitz of the Federal Center for Nutrition (BZfE) in Bonn. The skin should shine and the gills should be bright red. With a fish fillet, the freshness can be recognized by the fact that the individual muscle segments do not unfold.
Who buys packaged fish in the supermarket and wants to be environmentally aware, should pay attention to quality seals and certificates. The Marine Stewardship Council (MSC) has a logo with a small blue fish. “MSC-certified fisheries, for example, are only allowed to catch so much fish that the fish population is not affected,” explains Schneider.
So you can keep fish
If you want to keep your fish in the refrigerator for one or two days after shopping, you should freeze it, recommends Seitz. The leaner the fish, the longer it will last. “Plaice or pikeperch, for example, can be stored frozen for up to eight months, eel or salmon just one to three months,” explains Seitz.
Before freezing, the fish must be cleaned. When fresh fish has been prepared, leftovers can be frozen for a short time. Prepared fish that has already been in the freezer should not be frozen again.
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