Which fish is healthy? Tips for types and methods of preparation

Healthy fish enjoyment: which types of fish are particularly nutritious and how to prepare them optimally

Healthy fish on ice

Imagine you're sitting at the dining table on a warm summer evening! In front of you is a delicious, beautifully prepared fish dish. It smells tantalising, the texture is tender and with every delicious bite you can literally feel that you are doing something good for your body. But does this apply equally to all fish or are there healthier and less healthy fish? And how do you prepare it so that it not only tastes good, but also retains its valuable nutrients? You can find out exactly that in this blog post.

Why is fish healthy?

Regular consumption of fish is highly recommended from a health perspective. It is not without reason that the German Nutrition Society (DGE) recommends including fish in your diet at least twice a week. This is because fish provides you with a unique combination of nutrients that are difficult to find in this form in other foods.

  • You get up to 25 grams of high-quality protein per 100 grams of fish meat. This protein is not only easy to digest, but also contains all the essential amino acids that your body needs to build and repair muscles and tissue and to produce enzymes and hormones.
  • Fish meat also contains important vitamins and minerals such as vitamin D, vitamin B12, selenium, iron and iodine. They support your bones, your metabolism and your immune system. Iron is also important for blood formation and oxygen transport in the body.
  • Fish meat also contains important vitamins and minerals such as vitamin D, vitamin B12, selenium, iron and iodine. They support your bones, your metabolism and your immune system. Iron is also important for blood formation and oxygen transport in the body.
  • What makes fish particularly tasty and valuable for your health, however, are the high amounts of omega-3 fatty acids, which support your cardiovascular system and can reduce the risk of strokes and lipometabolic disorders. Omega-3 fatty acids also have an anti-inflammatory effect and help to lower blood pressure and improve blood lipid levels. Studies by the German Nutrition Society also show that people who regularly eat fish have a lower risk of cardiovascular disease.

Which types of fish are healthy?

There are numerous freshwater and saltwater fish that are considered healthy. But how healthy are they really? What is certain is that the meat of fish such as salmon, herring, mackerel or giant grouper is particularly rich in omega-3 fatty acids, vitamins and minerals. Trout and zander are among the most popular freshwater fish. They are lower in fat than salmon or herring, but also provide valuable nutrients such as vitamin D. As with all fish, make sure that they do not come from polluted waters! Smaller fish species such as herring or mackerel are also an alternative. Herring, like anchovies, belong to the so-called schooling fish, which have a natural, less polluted way of life.

What can make fish bad for our well-being?

Unfortunately, there are influencing factors that can diminish the health-relevant effect.

  • Salmon is considered a classic among healthy fish. Due to its high fat content, it is in principle an excellent source of omega-3 fatty acids. However, wild salmon is often infested with parasites, which can also be harmful to humans. Economic pressure means that even farmed salmon from aquaculture is often contaminated with medicines or antibiotics.
  • Even the cheaper ‘Alaska pollock’ does not usually offer you a real alternative for valuable omega-3 fatty acids. Rather, this is a market name that was introduced to make the low-fat cod-like fish easier to sell. However, it has nothing to do with salmon. Instead, the red-coloured meat of the salmon substitute contains hazardous dyes.
  • You should also be particularly careful with large marine predatory fish such as tuna or swordfish. They can be contaminated with mercury. If you want to support a healthy diet, opt for high-quality fish from sustainable aquafarming, such as our giant grouper.
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What should you pay attention to during preparation?

The method of preparation also influences the flavour and nutrient content of the fish. To ensure that eating fish remains healthy, you should use a careful preparation method.

  • Raw fish is generally the most nutritious, but not without risk. Therefore, always make sure that the fish is fresh and comes from reliable sources! At The Fine Fish, we attach particular importance to the quality and freshness of our products so that you can use them to make sushi without hesitation.
  • When steaming, the fish remains particularly juicy and retains many of its nutrients. Omega-3 fatty acids are not destroyed by this gentle method of preparation.
  • When grilling and frying in a pan, more nutrients are usually lost.