How to eat hairtail fish nutritiously
As a common marine fish, hairtail is not only delicious but also rich in nutrients. In recent years, with the popularization of healthy eating concepts, how to scientifically eat hairtail to maximize its nutritional value has become a hot topic. This article will combine the popular discussions on the Internet in the past 10 days to give you a detailed introduction to the nutritional value and healthy eating methods of hairtail.
1. Nutritional value of hairtail fish
Hairtail fish is rich in high-quality protein, unsaturated fatty acids, vitamins and minerals, especially EPA and DHA, which are beneficial to cardiovascular and cerebrovascular health. The following are the main nutrients of hairtail fish:
| Nutritional information | Content per 100g | health benefits |
|---|---|---|
| protein | 17.7 grams | Promote muscle growth and repair |
| fat | 4.9 grams | Provides energy, with a high proportion of unsaturated fatty acids |
| EPA+DHA | About 500 mg | Protect cardiovascular and cerebrovascular health |
| Vitamin D | About 5 micrograms | Promote calcium absorption and enhance bone health |
| Selenium | About 36 micrograms | Antioxidant, enhance immunity |
2. Healthy ways to eat hairtail fish
1.Steamed hairtail fish: Steaming is the cooking method that best preserves the nutrients of hairtail fish. Steaming at high temperature for a short time can retain the unsaturated fatty acids and vitamins in the fish to the maximum extent. It is recommended that the steaming time be controlled at 8-10 minutes.
2.Braised hairtail fish: Braised in soy sauce is a common practice at home, but attention should be paid to controlling the amount of oil and salt. It is recommended to use a small amount of vegetable oil and add ginger, garlic and other seasonings to remove the fishy smell and increase the aroma.
3.Fried hairtail: Frying is delicious, but high temperatures will destroy some nutrients. If you choose to fry, it is recommended to use an air fryer to reduce fat intake.
4.Hairtail fish soup: Stewing hairtail with tofu, radish and other ingredients can fully release the nutrients in the fish and is suitable for consumption in autumn and winter.
3. Things to note when purchasing and handling hairtail fish
| Project | Things to note |
|---|---|
| Shop | Choose fresh hairtail with bright eyes, bright red gills and shiny body |
| save | Fresh hairtail should be kept refrigerated and is recommended to be consumed within 2 days. |
| Process | Remove the internal organs and gills, but keep the fish scales (rich in collagen) |
| Remove the fishy smell | You can use cooking wine and ginger slices to marinate for 15 minutes to remove the fishy smell. |
4. Healthy combination of hairtail fish
1.Hairtail + tofu: Calcium in tofu and vitamin D in hairtail promote mutual absorption.
2.hairtail + radish: Dietary fiber in radish helps digest hairtail fat.
3.Hairtail + Shiitake Mushrooms: The polysaccharides in shiitake mushrooms and hairtail protein are nutritionally complementary.
5. Consumption recommendations for special groups of people
1.pregnant woman: It is recommended to consume it 2-3 times a week to supplement DHA to promote fetal brain development.
2.elderly: It is advisable to choose easy-to-digest methods such as steaming, and pay attention to removing small fish bones.
3.Hypertensive patients: Avoid pickling or over-salting, and control the amount of salt used.
4.Gout patients: Consume in moderation and avoid eating with high purine foods such as beer.
6. Common Misunderstandings
1.The more expensive the hairtail, the better?In fact, the nutritional value of ordinary hairtail fish is not much different from that of high-priced varieties.
2.Does hairtail need to be scaled?Hairtail scales are rich in collagen and can be preserved for consumption.
3.Fried hairtail is the most delicious?Although crispy, high temperatures will destroy some of the nutrients.
4.Hairtail fish has high cholesterol?In fact, hairtail has a moderate cholesterol content and is harmless to healthy people when eaten in moderation.
Through scientific and reasonable cooking and eating methods, we can fully obtain the nutritional value of hairtail and add points to our health. It is recommended to eat sea fish 2-3 times a week. Hairtail is a very cost-effective choice.
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