Fatty Fish List

What can we imagine under the term “Fatty Fish”? It’s no secret that fish contains a relatively large amount of fat. So, why should we eat fish regularly?

Fatty fish, especially those from cold ocean waters, offer significant health benefits. They are rich sources of omega-3 fatty acids, which support heart and brain health, and may also provide vitamin D, crucial for bone health and immune function. In addition, fresh and frozen fish are the perfect raw material for preparing a tasty lunch or dinner.

Here is our video covering Omega 3 Food List

While dietary trends have shifted towards lower fat intake, it’s crucial to differentiate between types of fats. Unsaturated fats, particularly omega-3 fatty acids from fish, are beneficial for health and should be included in the diet. Eliminating all fats can deprive the body of these essential nutrients.

Which fats are healthy and should be included in your diet?

Fats can be divided into two categories:

1) Unsaturated (vegetable fats) – “healthy” fats

Found in vegetable oils, nuts, seeds, and fish meat

2) Saturated (animal fats) – Our body needs them to function properly, but they should make up only a small part of our fats.

Found in red meat, dairy products, coconut, and palm oil

We should pay attention to trans fats, which are commonly added to cakes and desserts, but also all kinds of biscuits, chips, and french fries. According to many studies, eating trans fats increases the level of harmful LDL cholesterol in the blood. An increased level of LDL cholesterol in the blood increases the risk of heart disease. (1)

Why are healthy fats important?

Healthy fats are primarily an energy store for the body.
Ensure the absorption of vitamins A, D, E, and K.
Protect organs, nerves, and tissues and help regulate body temperature.
Participate in the production of basic hormones in the body.
They are needed to make cell membranes, the vital exterior of every cell, and the sheaths that surround nerves.
Essential for blood clotting and muscle movement.
Keep hair, skin, and nails healthy.

Regular consumption of omega-3 fatty acids has been linked to a reduced risk of developing eye diseases that lead to damage and loss of vision. (2)

And how much fish should we consume?

The American Heart Association (AHA) recommends that adults consume two servings of fish per week, particularly fatty fish, to ensure an adequate intake of omega-3 fatty acids. This recommendation is based on serving sizes of about 3.5 ounces (100 grams) of cooked or about ¾ cup of flaked fish.

According to scientists from the American Heart Association (AHA), the daily intake of omega-6 fatty acids (corn, sesame, or soybean oil) should not exceed 5-10% of the total daily energy intake. (3)

Fatty fish typically have more than 5% fat content. In contrast, white fish generally have less fat and are not as rich in omega-3 fatty acids.

Most Fatty Fish

5 Most Fatty Fish

1. Salmon

Salmon is versatile and can be prepared in various ways, including raw, baked, grilled, sauteed, or poached. While Atlantic salmon (Salmo salar) is widely available and often farmed, it’s important to consider wild varieties for their different nutritional profiles and environmental impact.

Along with omega-3s, salmon is also high in protein, magnesium, potassium, niacin, vitamin B-12, and vitamin A. (4)

Nutritional Facts (100 g):

Calories: 206

Protein: 22 g

Fats: 12 g

Carbs: 0 g

2. Sardines

Sardines are small, fatty fish most often sold canned. An interesting fact is that canned sardines are even more nutritious because they are eaten whole, including bones and skin. One package of sardines provides the recommended daily dose of vitamin D.

Sardines are also high in niacin and calcium. (5) Fresh sardines may be available at the fish market and can be grilled, fried, baked, or smoked.

Nutritional Facts (100 g):

Calories: 208

Protein: 25 g

Fats: 11 g

Carbs: 0 g

3. Mackerel

Mackerel stands out for its delicate taste, which is due to its high-fat content. It is very popular raw, but you can also get frozen whole fish. It tastes deliciously baked or grilled, and you can make a perfect spread from smoked mackerel. Her bones are quite large and can be easily removed.

In addition to omega-3 fatty acids, mackerel contains quite a lot of protein and is high in vitamin B-12, niacin, selenium, magnesium, iron and potassium. (6)

Nutritional Facts (100 g):

Calories: 160

Protein: 24 g

Fats: 18 g

Carbs: 0 g

4. Tuna

Tuna is most valuable in terms of omega-3 content in the fresh (or frozen) form. It is also an excellent source of protein, magnesium, potassium, vitamin B-12 and niacin. (7) Tuna is very popular canned. You can easily prepare a spread from it.

Nutritional Facts (100 g):

Calories: 128

Protein: 24 g

Fats: 3 g

Carbs: 0 g

5. Anchovies

Also known as common anchovy (Engraulis encrasicolus). It is mainly used in Italian cuisine, where it is used as an ingredient in sauces, dressings, pizza and pasta. They are also great on bread or grilled.

They are mainly available as preserved salted fillets or whole fish or in the form of anchovy paste. Anchovies are high in protein, calcium, potassium, selenium, vitamin B-12 and niacin. (8)

Nutritional Facts (100 g):

Calories: 210

Protein: 29 g

Fats: 9,7 g

Carbs: 0 g