For many, trips to the sea or weekends at the lake are inseparable from the aroma of smoked fish in the distance. Such fish are mostly salty, so health-friendly nutrition consultant, nutritionist Dr. They should be used sparingly, says Edita Gavelien.
Although norms for smoked meat products are quite strict (it is recommended to consume only 50 grams per week), and there are no such norms for smoked fish, according to E. Gavelienė, it should not be part of the daily diet.
Smoking is one of the preservation methods, the product is processed with smoke from incompletely burned wood. Unfortunately, this process produces certain substances that can be harmful to health if smoked fish is consumed in excess. Smoked fish sold in supermarkets is subject to strict food safety requirements – its suppliers must comply with standards set by the EU regarding the permissible amount of certain substances in smoked fish.
“Although the world is constantly looking for new smoking technologies, some filters are applied so that when eating fish, such substances enter the body as little as possible, smoked dishes should be an occasional food. It is better for health to steam the fish briefly, cook in the oven, sprinkle with lemon juice or stew. You should avoid cooking fish fillets in flour, large It should be fried in sufficient amount of oil. And, of course, it is better to eat fish with lots of vegetables,” advises the nutritionist.
They say that the nutritional value of fish grown in sea and freshwater is different. Although there are no significant differences in mineral or protein content, marine fish contain slightly more omega-3 fatty acids than freshwater fish.
“It is recommended to eat about 300 grams of fish per week, so the body gets enough omega-3 polyunsaturated acids, a lot of selenium, calcium and vitamins A, D and E. If you choose smoked fish, its nutritional value does not depend on the method of smoking: cold or hot, then “It’s just a matter of taste. There are no restrictions on whether to give smoked fish to children, but like adults, it’s important to eat it in moderation,” says the nutritionist.
Spaghetti with hot smoked mackerel
120 grams of pasta,
2 egg yolks,
40 grams of grated hard cheese,
1 hot smoked mackerel,
2 cloves of garlic,
1 sprig of fresh rosemary,
A drizzle of olive oil,
Pepper to taste
1/4 lemon to serve
1 handful of chives to serve.
Cook the pasta in salted water as directed on the package. Peel the mackerel: remove the skin, remove the bones. Add a drizzle of olive oil to a medium frying pan. Put a frying pan on medium heat, add chopped onions and some pepper. While the onion is cooking, chop the rosemary and garlic. After 2 minutes. Or as soon as the onions are translucent, add the rosemary, garlic and mackerel pieces to the pan. Cook for another 2 minutes. In a bowl, combine the egg yolks and grated hard cheese – this will be your carbonara sauce. Drain the pasta and add to the pan next to the prepared mackerel. Remove the pan from the stove for a few seconds and stir. Pour the egg yolk mixture into the pasta and mix well to coat all the pasta evenly. Place back on the stove and heat carefully, stirring constantly to prevent the eggs from cooking. Then put the dish on a serving plate, sprinkle with grated hard cheese, sprinkle with lemon juice and season with pepper.
Smoked Mackerel Meatballs
1 smoked mackerel (suitable for cold and hot smoking),
300 potatoes (sweet potatoes are delicious),
1 tablespoon horseradish,
1 handful of finely chopped greens (onion leaves, parsley, dill),
A squeeze of lemon juice,
Peel the potatoes, boil and cool. Gut the mackerel: remove the skin, remove the bones. Grind or chop with a knife. Beat eggs, add horseradish, greens, squeeze lemon juice, add pepper and mix everything well. Mash the potatoes and mix with the mackerel until smooth. With wet hands, form meatballs of the same size. Cook in a pan in olive oil or in a 200 degree oven for about half an hour. Cook until the meatballs are well browned. Fry both sides in a pan. Serve with fresh vegetables and your favorite sauce.
- ATIDARYTI GALERIJĄ