Fish figures a lot in the Mediterranean diet. People following the Mediterranean diet plan are recommended to eat fish at least twice a week. Fresh or water-packed tuna, trout, salmon, herring, and mackerel are good choices. While fish are highly recommended, especially grilled fish, it is better to avoid eating fried fish and deep fried fish. You can eat fish that is sautéed in a small amount of olive oil, though.
There are a lot of healthy ways of preparing fish. Aside from good taste and the ease of preparation, one important consideration in cooking fish is how to make the most out of the nutritional benefits it gives to our body.
When on the Mediterranean diet, it’s not always easy to get hold of fresh fish all the time. It is always best to have fresh fish as the Mediterranean diet usually calls for fresh ingredients for most of its Mediterranean diet recipes. Canned fish, on the other hand, is easier to find. This is where the issue on whether canned fish can give you the nutritional benefits that fresh fish provides.
Canning is a very effective method of preserving fish. The processes in fish canning kills harmful bacteria and protects against the growth of various microorganisms. However, the high heat that is usually used when canning fish can rob you of vast amounts of nutrients that you enjoy consuming fresh fish. Many important vitamins and minerals are lost or are reduced in the canning process. Despite this, you can still benefit from the macronutrient nourishment and mineral supply you get from canned fish.
Here is a look at the difference in nutrient contents between fresh fish and canned fish:
Omega-3 Fatty Acids. Fish, especially those that are considered oily fish, are rich in omega-3 fatty acids than those in the white fish category. Some examples of oily fish are herring, trout, sardines, mackerel, and salmon.
Omega-3 fatty acids are famous for helping prevent cardiovascular diseased, improve blood flow, prevent extreme blood clotting, lower the amounts of lipids in the bloodstream, and redu