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Fish and seafood are good for your health and don’t weigh on your diet – or your pocket, if you know how to make the right choices. We asked nutritionists Mônica Dalmacio and Karen Schlösser, from Rio de Janeiro, for smart exchange suggestions. Check below:
Omega 3
Most requested: salmon
Cold water fish that contains omega-3 – anti-inflammatory fat with a beneficial effect on the heart. It is a success grilled, roasted, smoked or raw – in sushi or in the form of sashimi.
The good and cheap: sardines
Depending on the region of origin, it has even more omega-3 than salmon. And don’t just think about canned food. Fresh and raw sardines can be used in Japanese dishes, but they are best consumed grilled, with only coarse salt.
similar textures
The most ordered: cod
Its flavor is unmistakable, but the amount of calories, protein and fat does not differ much from that of other fish. Even after being desalted, cod still has a lot of sodium.
The good and cheap: curvina
The texture, the height of the slice and the nutritional properties are close to those of codfish, but curvina is usually sold fresh and therefore free of salt.
a lot of protein
The most requested: sole
Common on the menu of those who want to lose weight. A 100 gram fillet provides 12 grams of protein (dose you respect) and only 70 calories. With a delicate flavor, it only requires olive oil, fresh herbs, a little salt and lemon. Afterwards, just take it to the grill.
The good and cheap :tilapia
Like sole, tilapia (or saint-peter) has white meat – despite being raised in fresh water. Calories are a little higher: 100 in a 100-gram portion, but with the advantage that fish offers almost twice as much protein.
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Seafood
Most requested: shrimp
Seafood good in protein, B12 vitamins and zinc. But eat little: shrimp feed on debris deposited at the bottom of the sea that can be toxic, in addition to naturally concentrating a lot of cholesterol – imagine after being fried!
The good and cheap: seafood
The advantages go beyond the price: lighter in calories than shrimp and rich in protein, shellfish is considered one of the best sources of omega-3s. But, like its cousin brother, it consumes debris. So, moderate the portion.
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