|
|
 |
Oily fish, healthy eating
|
| It has always been considered a "poor" fish, simple food which for centuries was the food of fishermen who lived out difficult lives at sea. But today things are changing, and the great chefs have begun to use oily fish as an ingredient in some of their most unusual menus. A well-deserved discovery, as oily fish is full of valuable proteins and mineral salts and is good for the health. As well as being delicious, relatively inexpensive and suitable for preparing a number of dishes. |
|
|
|
|
|
|
|
AS SMALL AS SARDINES AND AS BIG AS TUNA |
|
|
Anchovies, sardines, mackerel but also larger size fish such as tuna and swordfish. The oily fish family is a vast one that includes tiny fish like anchovies and giants of the sea such as tunas. This is because the term oily fish does not refer to species of fish that are scientifically akin, but a mixed group of inhabitants of the sea grouped together because of their appearance and taste. The first requisite is thus the colour: the back should be dark blue and the belly silver. Both fish that are small in size, such as anchovies, mackerel and sardines as well as larger fish such as tuna and swordfish are thus classified together, although the latter types tend to have a more delicate flavour than the classic oily fish. In addition to those mentioned, the family also includes less well known fish: the needlefish, thin and very long (up to 80 cm), the small and elongated sandeel and the sprat, also small and excellent if cooked when freshly caught.
|
|
|
|
The variety of elements that are of value to the health and the relatively low price should make oily fish worthy of eating in great quantities. Not least because it is plentiful in our waters, and it is therefore easy to find it fresh in shops or at the market. On a nutritional level, its advantages are many-fold: it contains relatively few calories but a high degree of valuable proteins necessary for regenerating tissue. It has a high content of mineral salts and vitamins, in particular vitamin A and a number of B vitamins.
But the healthiest element of this fish is its lipid content, containing a wealth of Omega 3 fats: these are the lipids that contribute towards lowering "good" cholesterol (known as Hdl), whilst reducing the "bad" ones (Ldl). In other words, oily fish is excellent for preventing cardiovascular diseases: eating it at least two or three times a week is good for the health and increases life expectancy.
|
|
|
|
|
|
|
HOW TO CHOOSE IT AND USE IT IN COOKING |
|
|
There is only one golden rule: oily fish, particularly small fish, should be cooked extremely fresh, when it has just been caught. In order to be certain of its freshness, it is necessary to pay attention to a few points when purchasing it. First of all, the eye should be shiny, whilst the gills should be bright red in colour. The flesh should be firm, and have a delicate aroma that should never be strong. To conserve it, it should be placed in the coldest part of the fridge after having removed its innards and washed it. It must, however be consumed within one or two days.
With regards to tuna, it is necessary to remember that the best type should not have black stripes on its back: in this case it is a bonito which is smaller and less prized. Take care also when choosing slices of swordfish: they can be confused with dogfish or Merlin which are of lesser value. In order to identify real swordfish, look carefully at the meat either side of the vertebra: it is only real swordfish if it has darker lines that form an "x".
Once selected, oily fish is suitable for use in countless dishes, starting with first course dishes: together with wild fennel, raisins and pine nuts, sardines are used for making "pasta with sardines", a famous Sicilian dish. But also mackerel, anchovies and of course tuna and swordfish appear in numerous Mediterranean first course fish dishes, such as Casarecce with sardines and wild fennel or Fusilli with swordfish and fresh mint. Also frequently used as a second course, from the "lower class" dishes such as fried anchovies, sardines or mackerel to the more refined tuna steak or grilled swordfish.
|
|
|
|
|
