The blue fish should never miss on your table: it is easy to digest and rich in good fats , vitamins and minerals .
It is defined as blue fish because it belongs to a category of saltwater fish of different species characterized by dorsal coloring often tending to blue and silvery coloring on the belly.
Among the other characteristics of blue fish, there is also that of being abundant in our seas, of being generally small in size and of having a reduced cost, which is why it is also considered a “poor fish”.
However, what makes blue fish really interesting are the many nutritional properties it has. It is a food that can bring various benefits to your body, which is why you should definitely know it.
Read the article and find out what the different types of blue fish are , what nutritional characteristics they have and also how to include them in your diet, with some easy and tasty recipes!
The most important species of blue fish
The denomination “blue fish” does not refer to a scientifically defined fish species .It is a commercial name, which indicates a group of small fish that share nutritional characteristics and appearance.
The most important species
Despite having different sizes and shapes, bluefish , tuna, bonito and swordfish are also considered blue fish.
Cod and salmon are not part of the blue fish, but are included in this category due to the fact that they are rich in omega 3 .
Blue fish: characteristics and nutritional properties
In general, this category of fish has a high content of proteins and fats that are good for health. The calories are around 130 per 100 g (sardine has 129 for example). Obviously, in order not to weigh down the calorie count, it is important to choose healthy cooking methods – to avoid frying – and not to overdo the seasonings.
All the fish belonging to this category are among the richest ever in terms of omega 3 content EPA and DHA, unsaturated fatty acids very important for health.
In addition, blue fish ensures a high content of mineral salts , such as phosphorus, iron, calcium and iodine. The presence of vitamins is also good, especially those of group B, D and E.
A fundamental characteristic of blue fish is that it has excellent satiating power , a factor that makes it an ideal food if you are following a diet .
Blue fish: health benefits
All the fish belonging to this category, thanks to their nutritional properties, offer you various health benefits.
1 – They protect your heart
Thanks to unsaturated fatty acids of the omega 3 type, blue fish helps you to control the level of triglycerides in the blood .
With consequent protective function of the cardiovascular system and contrasting action towards disorders of the cardiovascular system .
2 – They help the functioning of the metabolism
The iodine contained in this category of fish is a mineral necessary for the proper functioning of the thyroid gland , responsible for regulating the basal metabolism.
Eating bluefish regularly therefore has a positive effect on the proper functioning of your metabolism.
3 – They fight aging
The benefits of omega 3 fatty acids don’t stop at protecting your cardiovascular system .
In fact, these nutrients help you not to run into deficiency diseases, which can lead to neurological deficits.
Omega 3s decrease the chances of suffering from senile dementia , fighting premature aging and counteracting the onset of pathologies such as Alzheimer’s and atherosclerosis, also thanks to their anti-inflammatory action.
4 – They are friends of sight
Another benefit of omega 3 for your body is to protect your eyesight. These fats contribute to the nervous and ocular development of babies, especially during pregnancy.
In addition, omega 3s have a vasodilating action on the ocular capillary network , promoting its elasticity.
Some studies have also identified a link between blue fish consumption and reduced risk of vision loss in the elderly .
5 – Easy to digest
The fish in this group have excellent digestibility, due to the tenderness of the muscle bundles , devoid of that tissue, present in meat, molluscs or crustaceans, which makes digestion more difficult.
At the same time, the abundant presence of noble proteins with high biological value makes them extremely nutritious.
Blue fish: use in the kitchen
Try to include blue fish in your diet at least twice a week .
In addition, you prefer small fish , limiting the consumption of larger ones, such as tuna, amberjack or swordfish, which have the possibility of accumulating more mercury in the tissues.
The simplest recipes are the best to enhance the nutritional properties of this category of fish.
We suggest some of them , but we advise you to experiment with other types as well, to vary the flavors without giving up the benefits of blue fish!
1 – Beccafico sardines
Total calories 1290 / calories per person 323
Ingredients for 4 people
12 sardines already cleaned (about 700 grams)
2 anchovy fillets in oil
100 g breadcrumbs or toasted and crumbled breadcrumbs
25 g raisins
25 g pine nuts
3 tablespoons extra virgin olive oil
1 orange juice
1 sliced lemon
Salt to taste
bay leaf to taste
- Preheat the oven to 200 ° C.
- Soak the raisins for 5 minutes. Melt the anchovy fillets in a pan with half a tablespoon of oil over low heat. When they are undone, add the breadcrumbs and toast them well. Remove everything from the heat and add 2 tablespoons of raw oil. Chop the pine nuts and raisins and add them to the mixture. Add a pinch of salt and set aside.
- Open the already cleaned sardines (otherwise remove the internal bone gently) and fill them with a few spoonfuls of breadcrumbs. Roll up each sardine to obtain a sort of roll.
- Cut the lemon into thin slices. Grease a pan with the half spoonful of oil left and arrange the sardines by placing a slice of lemon and a bay leaf between one roll and another. Squeeze the orange, filter the juice and sprinkle the bottom of the pan.
- Bake the sardines for about 15 minutes. Once ready, let them cool for at least half an hour and then serve.
2 – Skewers of anchovies and mozzarella
Total calories 1448 kcal / A serving: 180 kcal (1 skewer)
Ingredients for 8 people
250 g anchovies
400 g fior di latte
1 glass of white wine vinegar
3 sprigs mint
4 tablespoons gluten-free breadcrumbs
1 teaspoon extra virgin olive oil
Salt to taste
colored peppercorns to taste
- Thorn the anchovies, first removing the head and the bowels, then half open the body and remove the fishbone. Remove the small fin on the back, wash the anchovies very well and dry them. Mix the wine with the vinegar in a small bowl.
- Place the anchovies in a glass container, side by side, with the skin facing downwards. Season this first layer with the salt, pepper, the leaves of 1 mint sprig made into small pieces and the mixture of wine and vinegar, and continue on like this until you have seasoned all the anchovies. Leave the fish to rest in the marinade for about 3 hours (better still overnight).
- After this time, drain the anchovies from the marinade and dry them with absorbent kitchen paper. In a small pan, toast the breadcrumbs with extra virgin olive oil. Cut the mozzarella into 1 cm and ½ thick slices and make small cylinders around which you will roll an anchovy.
- Fill the anchovies with the mozzarella on the skewers (4 for each skewer), alternating them with the remaining mint leaves. Sprinkle with breadcrumbs and serve.
3 – Spinach salad with mackerel and cashews
Total calories 1108 kcal / A serving: 275 kcal
Ingredients for 4 people
200 g baby spinach
25 g cashews
3 mackerel fillets
250 g asparagus
250 g beans
1 clove of garlic
2 tbsp extra virgin olive oil
Salt to taste
pepper to taste .
- Wash all the vegetables under running water. Cook the beans in abundant salted water. Drain them and leave them aside.
- Clean the asparagus starting from the stem, cut them into small pieces, trying to leave the longer tips, and cook them in a non-stick pan with a drizzle of oil and 1/2 glass of water. Season with a pinch of salt and pepper. At the end, they must be crispy.
- Clean the mackerel fillets and scald them in a non-stick pan, in which you have heated the poached garlic clove with a drizzle of oil. Cut the mackerel into small pieces, season with the lemon juice and leave aside in the cooking pot.
- Cut the radishes into thin slices. Toast the cashews in a non-stick pan until golden brown. Make the salad with the spinach leaves, the crispy asparagus, the radishes, the beans, the mackerel and the toasted cashews. Season with the remaining oil and a pinch of salt and pepper to taste.
4 – Sardines with parsley
Total calories 620 / calories per person 155
Ingredients for 4 people
400 g fresh sardines already cleaned
2 lemons zest
50 g chopped parsley
1 teaspoon black pepper
crushed clove garlic
2 tbsp white wine
1 tablespoon extra virgin olive oil
Salt to taste
- Prepare the sauce by blending the parsley, pepper, garlic clove and thinly grated lemon zest. Also add white wine, lemon juice and oil.
- Cook the sardines in a non-stick pan (or grill) for one minute per side.
- When serving, pour a little sauce on the plate, lay the sardines on top and season with other sauce. Complete with a pinch of salt and lemon zest cut into strips.
External Link: Blue fish