Fresh or chilled fish
• Eyes bright, with black pupils and transparent cornea. Sunken and dull eyes are a sign of stagnation.
• Gills bright pink or red.
• Pulp is dense and elastic,
Do not get caught and do not creep.
• The skin is smooth and shiny, the scales fit snugly.
• The tail is straight, elastic, moist. If dry or curled, it is better not to buy fish.
Frozen fish
• Color: darkened or yellowed fillets - stale or re-frozen.
• Shape: pieces - solid, unbroken and undamaged.
• Condition: if the fish looks dried, it means it has been stored for a long time.
• Icing glaze: homogeneous, without crystals.
How to cook?
• Couple.
• Bake in parchment or foil.
• Grilled.
• In a frying pan without fat.
• In the salt crust (it is important that the carcass was whole and the skin intact, otherwise the dish will be salted).
Tilapia
Useful substances and properties - it has a lot of protein and very little fat - about 2 g per 100 g of product. It is an excellent source of phosphorus, potassium and vitamin B12. Contains selenium - a powerful immunomodulator, which increases the resistance of the skin to suppurative inflammations and has anticarcinogenic properties. Niacin, a part of tilapia, helps in the prevention of heart attacks. Weekly rate twice a week for 200-300 g. How to cook. Fish without a smell. Bake, boil, stew, cook cutlets. Than to replace - the Red-top, red lusian.
Pangasius
Useful substances and properties - rich in vitamin D: it regulates the absorption of calcium and phosphorus and their timely entry into bone tissue. Helps prevent caries, gum health, protection from diabetes. Of the fatty polyunsaturated acids in pangasius, most omega-6, which increases the body's resistance to inflammation. Weekly rate - once a week for 200-250 g. How to cook. Fry, stew, bake or use in stuffing for pies. What to replace - Tilapia, red Lutsian.
Whitefish
Useful substances and properties - whitefish belongs to the family of salmon, so it has a similar nutritional value. It is useful for stresses and heavy loads, helps to resist the depressed mood, supports the health of the nervous and cardiovascular systems, regulates the amount of cholesterol in the blood. Weekly rate - twice a week for 300 g. How to cook. Bake whole or stuffed with herbs, lemon or ginger, grill, cook an ear. What to replace - Trout.
Carp
Useful substances and properties - this river fish contains a lot of potassium and phosphorus. They participate in energy metabolism, are necessary for healthy metabolism, affect the functioning of the liver and kidneys. Two more important elements: calcium - for the prevention of osteoporosis, and iron - for the renewal of blood and the saturation of cells with oxygen. Weekly rate - once a week for 300 g. How to cook. Grill, cook in foil with ginger or herbs, bake in salt. What to replace - Karp.
Catfish
Useful substances and properties - high sulfur content helps maintain skin, hair, nails health, regulates oxygen metabolism in cells, improves tone and resistance to radio emissions. The catfish contains iodine - it contributes to the normalization of thyroid function and the reproductive system. Weekly rate - once a week for 250 g. How to cook. Bake with vegetables in foil, grill, stew, boil. What to replace - Rainbow trout, sea trout, red lucian.
Icefish
Useful substances and properties are found in ecologically clean arctic waters, so it does not accumulate toxins in muscles. At the same time, fat in it is only 1-2 g per 100 g, and iodine, magnesium, phosphorus, potassium, on the average, is 0.5-1.5 times higher than in grades from warm seas. Another fluorine necessary for the health of teeth and hematopoiesis, and zinc, responsible for the beauty of the skin and libido. Weekly rate - twice 200-300 g. How to cook. Fish without a smell. Prepare the jellied, bake in the oven, boil for a couple. What to replace - Cod, sea bass.