What kind of fish can you eat on a diet?

Fish is one of the most suitable foods for the diet of a thin person. Rich in beneficial trace elements, vitamins, as well as omega-3 and omega-6 fatty acids, it not only meets many of the body’s needs, but is also considered a light (contains low-calorie protein) and nourishing product.

However, there are many varieties of fish, as well as ways to prepare it. Although it is useful, not all varieties are suitable for weight loss. Which one should be favored, and which one should be excluded from the diet?

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What is fish good for?

In addition to the fact that it is an easily digestible product (digested in just two hours), fish contains vitamins, in particular, A and D, calcium, iodine, phosphorus, fluorine, zinc. It saturates the body with amino acids and serves as a source of natural protein.

Fish fats are also very useful: support the heart, blood vessels, immunity, brain, reproductive system, gastrointestinal tract. They improve the quality of nails, hair and skin condition. Fatty acids also cleanse the body of harmful cholesterol, restore metabolism, stimulate proper functioning of the nervous system and brain.

Why is not all fish suitable for thinners?

Different fish has a different level of fat content. Accordingly, the fatter the fish, the higher its calorie content. Such varieties of fish as eel, mackerel, halibut, herring, sturgeon and saury, it is better not to use when losing weight. The percentage of fat in them exceeds 8%. The caloric content of these varieties can reach 300 kcal per 100 g, which is quite a lot.

Trout, pink salmon, tuna, carp, smelt, anchovies – in these fish, the percentage of fat content ranges from 4% to 8%. This puts them in the moderate-fat category. Their caloric content varies from 100 to 140 kcal per 100 g. Therefore, they can occasionally diversify the diet.

Of course, it is worth understanding that the way of cooking and eating fish affects its usefulness. For example, when losing weight, it is undesirable to eat smoked, salted, pickled or fried fish. It is best to bake it or steam it.

What kind of fish to choose on a diet?

The most optimal option will be white fish. It includes such species as cod, hake, pollock, flounder. They are the lowest-calorie: they contain up to 2% fat.

Cod
Caloric content: 78 kcal / 100 g.
This fish has a delicate flavor. It is useful to use not only its fillet, but also the liver, which concentrates fatty acids. Cod helps to eliminate harmful cholesterol from the body and strengthens the central nervous system.

Hake
Kalorijas: 86 kcal / 100 g.
In this fish there are no carbohydrates at all, at the same time there are a lot of proteins. In 100 g of this product contains more than the daily norm of iodine, which improves the functioning of the thyroid gland. Also hake eliminates endocrine disorders, reduces blood glucose levels and helps to fight nervous disorders.

Mint
Kalorijas: 72 kcal / 100 g.
Improves blood circulation, and the substances contained in it contribute to the production of the main thyroid hormone – thyroxine. Therefore, regular consumption of pollock has a positive effect on the endocrine system.

Flounder
Kalorijas: 83 kcal / 100 g.
Serves as a source of polyunsaturated fatty acids, which reduce the level of lipids in the blood, stabilize heart rate, blood pressure and prevent blood clots in the blood vessels.

How to cook fish properly?

Here’s a recipe for cod backs in a spicy coconut sauce with lime.

You will need:

cod backs – 400 g;
tom yam paste – 3-4 tbsp;
thick coconut milk – 200 ml;
garlic – 3-4 cloves;
lime – 1 pc;
soy sauce – 1 tbsp;
fish sauce – 2 tsp;
coconut oil – 15 ml.

Thaw the cod backs, cut into pieces as in the video. Peel and crush a few cloves of garlic. Fry the garlic in oil over medium heat. Add the cod pieces and fry for 2-3 minutes on each side. Then add coconut milk and tom yam paste. Stir thoroughly. Keep on the heat for another 2-3 minutes.

Serve as in the video, garnished with lime wedges (you can squeeze some on the fish) and sauces.