What is Fatty Fish? Health benefits and how to choose to buy fresh fatty fish

Fatty fish is extremely delicious, nutritious and can be used to prepare many different dishes. Today, let’s find out information about fatty fish with Tnhelearning.edu.vn, as well as how to choose to buy fresh and delicious fatty fish.

What is Fatty Fish?

Fatty fish, also known in English as oily fish, are fish that contain a lot of fish oil in their body tissues, especially in the abdominal cavity . This fish lives mainly near the surface of the water , unlike fish such as halibut, cod that contains fish oil in the liver usually lives in deeper water.

Fatty fish

Experts from the American Heart Association (AHA) recommend that each person consume at least 198g (equivalent to 2 servings) of fatty fish per week . The main reason is because fatty fish is rich in omega 3 fatty acids, vitamin A and vitamin D that help bring many health benefits , improve cardiovascular system as well as swelling and inflammatory diseases.

Fatty fish

Anchovy

Anchovy is a small fish that is very familiar to Vietnamese people and is used to process many different dishes from making fish sauce to salty braised, deep-fried, dried… Anchovies contain an extremely rich amount of nutrients, especially omega 3, which help prevent the risk of heart attack, stroke and high blood pressure.

Wild Salmon

Wild salmon live in the ocean, their main food source is seaweed and plankton in the sea, so they usually won’t have as much fat and fatty taste as farmed salmon.

However, that does not affect the amount of nutrition that wild salmon provides. They contain large amounts of heart-healthy omega 3, but are much lower in mercury than farmed fish . So that you can use wild salmon without worrying too much about the side effects that it brings.

Wild Salmon

Albacore Tuna

Albacore tuna is also known as longfin tuna. They usually live in seas like the Mediterranean or Japan with warm water, mild climate.

Albacore tuna has a milky white flesh, but contains less fish oil, but in contrast has 3 times more omega 3 than other fatty fish . Abundant omega 3 in Albacore tuna helps prevent blood clots, reduce fat in the liver as well as help improve skin, increase sleep quality.

Albacore Tuna

Atlantic herring

Like anchovies, herring is also a small fish and often lives in large schools. Atlantic herring can be used to prepare many different dishes from fillets to vinegar, oil, wine, …

Herring contains a lot of good fats for the body, especially omega 3 – ingredients that help produce DHA, support memory and enhance brain health.

Atlantic herring

Pilchard

Sardines must be a familiar fish to everyone, often appearing in many different dishes from canned sardines to pickled, grilled, salted, …

Always one of the recommended foods, sardines are rich in omega 3s that help prevent cancer, as well as low levels of mercury that limit the accumulation of neurotoxic toxins.

Pilchard

Farmed salmon

Compared to wild salmon, farmed salmon is cheaper and easier to find . Therefore, it is a food that often appears in the meals of many families.

Despite the low cost, the nutritional components in farmed salmon are not affected, especially the rich amount of omega 3 helps prevent cardiovascular diseases.

Farmed salmon

Swordfish

The flesh of swordfish is white, fragrant and firm, so it is often processed into grilled dishes, but this fish is not easy to find . Because they are carnivores of smaller fish, they contain more mercury and other toxic substances than other marine fish.

Swordfish is a rich source of omega 3 and omega 6 fatty acids, which reduce inflammation and maintain normal blood pressure, preventing high blood pressure.

Swordfish

Alaska pollock

Alaska pollock is a fish commonly caught in the wild in the United States . In addition to having many fatty acids such as omega 3 and essential vitamins and minerals for the body, Alaska pollock is also very low in mercury.

In addition, Alaska pollock also contains ingredients such as niacin to help relieve joint pain, riboflavin to help relieve migraines, and especially abundant vitamin B6 to help prevent cramps.

Alaska pollock

Fish oil

If you cannot add fatty fish to your daily menu, you can also choose to use synthetic fish oil to supplement omega 3 for your body. Science has proven that supplementing from 226 to 1800mg of fish oil will help limit cardiovascular diseases, atherosclerosis, liver fat, blood fat, heart attack, stroke or high blood pressure.

Fish oil

How to choose to buy fresh fatty fish

The first thing you need to keep in mind when choosing to buy fatty fish is to buy fresh fish to make sure they contain all the necessary nutrients.

In case you can’t buy raw fish, you can still buy chilled fatty fish, but pay attention to choose fish with clear eyes, pink scales and storage temperature below 5 degrees Celsius . Fish whose eyes turn cloudy means they have been chilled for a long time, so you should not buy them.

Besides, when buying fatty fish, you should not expose them to ambient temperature for too long . It is best to take it home right after you buy it and keep it in the refrigerator as soon as possible to prevent the fish from becoming soft and losing its taste.

Good tip
When defrosting fatty fish, you should move it from the freezer to the refrigerator instead of taking it directly from the freezer to the outside environment. This will help the fish stay fresh as well as limit bacteria growth during the defrosting process.

How to choose to buy fresh fatty fish

Above is some information about fatty fish as well as how to choose to buy fresh fatty fish that Tnhelearning.edu.vn wants to send to you. Hope you find this information useful and choose your favorite fatty fish!

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