Fish and seafood as food

Defending fisheries is synonymous with defending our health. Eating fish produces endorphins and serotonin in the brain; this is why we say that it is a natural source of happiness.

Benefits

The Spanish Society of Community Nutrition (SENC) states that fish and seafood are a good source of protein, minerals and vitamins with a fatty profile rich in polyunsaturated fatty acids (Omega 3).
Similarly, the Spanish Agency for Food Safety and Nutrition (AESAN) recommends consuming 3 to 4 servings of fish per week for its beneficial effects on your health: it strengthens the immune system and bones, nourishes and strengthens muscles, takes care of your heart, and produces serotonin (the happy hormone).
Because of their nutritional quality, the consumption of fish and seafood is considered the perfect alternative to the consumption of other foods that may have a high protein value but a worse fat quality.
In addition, seafood is a tasty food that is easy to chew and digest, especially in comparison to other sources of protein.

Fish as food

High in protein and low in calories

Protein from seafood is healthier than other tasty sources of protein. The average protein content of fish and seafood is between 15 and 20% and is even higher for oily fish and crustaceans. They also contain proteins of high biological value as they contain all the amino acids which are essential for our bodies. They are also low in calories: between 70-80 Kcal/100g in the case of white and lean fish, and between 120-220 Kcal/100g for oily and fatty fish.

High vitamin and mineral content

Calcium is one of the most valuable and important elements found in fish products for our bones and teeth, muscular movements, blood clotting and transmission of nerve pulses. They are also a good source of iodine, which is essential for the synthesis of hormones produced by the thyroid gland, and which are involved in fundamental functions of the body and foetal development during pregnancy. Fish is also rich in minerals such as phosphorus and selenium. Seafood also contains iron, zinc and potassium.

Source of vitamins and healthy fats

Fish products are a rich and natural source of group B vitamins (B1, B2, B3 and B12) as well as vitamin A, D, and a small amount of E. Vitamins A and E stand out due to their antioxidant qualities, while vitamin D promotes the mineralization of bones and teeth, among other functions. Additionally, fat from fish is rich in polyunsaturated and essential fatty acids, naturally containing fatty acids Omega – 3, which is very beneficial for our health.

Fish as food
Fish as food

Gastronomy

94% of Spaniards state that they like fish, but only 23% consume fish regularly because of, among other things, doubts surrounding the great variety of species and the infinite options when it comes to enjoying seafood.
This is why Pesca España encourages us, as consumers, to fall in love again with this animal protein which has a lower carbon footprint and is a natural source of happiness. Because, in reality, seafood products are easy to cook and can be prepared in a variety of ways thanks to their versatility and quality.

Fish as food

Pescado fresco

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Pescado congelado

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Otros

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How to... fish and seafood

Fish as food

Order

It seems easy, but we don’t always know exactly what we want, we just know the final result we are looking for. Fortunately, we have the help of the fishmongers, the professionals who know the produce best.
It is as simple as naming the fish or seafood you have in mind (hake, tuna, prawns, etc.); how you plan to prepare it (I want to make ceviche, splayed, battered, etc.); the type of cut you need (e.g.: whole, open, sliced, fillets, in small pieces, etc.); how you want it filleted (totally clean, leaving the skin on, boneless or even with the head to make a good fumet, etc.). If you know the answer to a few of these questions, and for how many people you are cooking, the rest is easy!

Fish as food

Fillet

To fillet a fish at home, it is important to use an appropriately sharpened knife, on a table on which you can work comfortably. The first step is to remove the scales, scraping the skin of the fish from the tail towards the head and in the opposite direction to the direction of the scales so that they come off easily, checking that none are left and rinsing the fish under water.
The next step is to eviscerate it, also using a knife to remove the viscera from the abdominal cavity. Now all that remains is to open it, and slice or fillet it to how you want, bearing in mind that it is advisable to make sure each fillet weighs more than one kilo.

Fish as food

Defrosting

It is important to confirm with your fishmonger or on the label of the produce if the fish you are buying has been previously frozen and if you can refreeze it when you get home. If you have already cooked it, you definitely can!
Defrost your fish by taking it out of the freezer the day before and putting it in the fridge. It is important not to subject the food to sudden changes in temperature, so we recommend using the microwave or hot water to speed up the process.

Fish as food

Preservation

When preserving fish and seafood, it is also advisable to follow the fishmonger’s instructions or labelling to make the most of it’s freshness. If you are going to keep it in the fridge, keep it inside an airtight, glass container and always use the same tapers for the fish, in order to avoid the spread of the smell.
If you wish to freeze it, the best idea is to put them in individual packages or in portion sizes, with the help of cling film or packaging that helps you to identify them and make the most of the space in your freezer.

Fish as food

Cooking

When it comes to cooking fish and seafood, it is very important to respect the cooking times and the recommended temperature on the recipe in order to enjoy a juicy and flavorful dish at its best. In this way, you can ensure that the texture, taste and final result is perfect!
Share special moments as a family by learning how to cook the most traditional dishes that will make you want to make them again and again. Let’s not lose our traditions!

Fish as food

Enjoy

There is nothing better than sitting around a table, surrounded by family and friends, to celebrate the wonderful produce that nature, and especially the sea, offers us. Whether as part of your weekly diet, as a treat to celebrate special occasions or while cooking, enjoying seafood is not only easy, but its contribution of endorphins and serotonin into our bodies makes it a natural source of happiness.

Seguridad Alimentaria

Fish as food

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Viaje del mar al plato

Fish as food

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