Oily fish, healthy eating by t3293888

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                                                                                                                                             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.

                                                                                                                        Fish that lengthens life
                                                              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".




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                                                              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.




All documents, images, trademarks, data and other information and content published and reproduced on this site are either the sole property of Barilla G. e R. Fratelli Società per Azioni or are
used with the permission of their owners.
Barilla G. e R. Fratelli Società per Azioni takes no responsability whatsoever for the content of any item published on this site, particularly in regard to its use by any third party, nor will it be held
accountable for any claims of damage attributed to a user's connection with this site and/or downloading of material and software from the same.
Permission is granted for the reproduction of extracts printed, downloaded or otherwise copied from the site, limited to personal use or brief quotes for informative ends. Any form of reproduction
for commercial purposes, any modification of copyrighted material and any inclusion of material in other publications or sites, without express authorization from Barilla G. e R. Fratelli Società
per Azioni, is strictly forbidden.
Barilla G. e R. Fratelli Società per Azioni will for no reason be held accountable for claims of damage, loss or harm of any kind on the part of third parties, be it attirbuted to direct contact with or
use of this site, to the use of any information published herein or to the software used by this site.

								
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