Dorada królewska (Sparus aurata) comes from the Mediterranean and in the Mediterranean culture it is considered one of the healthiest fish. It contains a number of ingredients that are particularly beneficial for older people. These are:
- omega-3 fatty acids: sea bream is a source of omega-3 polyunsaturated fatty acids, which play a key role in protecting the heart and brain. Regular consumption of omega-3 reduces the risk of atherosclerosis, heart disease and improves cognitive functions;
- tender meat and low bone content: seniors often avoid fish due to problematic bones. The king bream has few of them, and its delicate, juicy meat is easily separated from the skeleton, making it easier to prepare and eat;
- rich in vitamins and minerals: sea bream meat is full of B vitamins, especially B12, which supports the nervous system and prevents anemia. Additionally, it contains selenium, essential for immunity, as well as phosphorus and magnesium, which support bone and muscle health.
Sea bream is also easily digestible and low-calorie, making it an ideal choice for people who watch their weight. Thanks to the high content of complete protein, it supports the regeneration of the body and the maintenance of muscle mass.
Royal sea bream is a treasure trove of health for seniors, especially thanks to the content of omega-3 acids, which have a beneficial effect on the cardiovascular system. They help reduce the level of “bad” LDL cholesterol while supporting the increase in the level of “good” HDL cholesterol. This reduces the risk of atherosclerosis, heart attacks and other heart diseases that often affect older people. The healthy fats in sea bream also support the elasticity of blood vessels, improving blood flow throughout the body.
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Vitamin B12, which is also found in sea bream, supports brain function and protects against the degeneration of nerve cells, reducing the risk of dementia and Alzheimer’s disease. In turn, phosphorus, magnesium and vitamin D work synergistically, strengthening bone structure and preventing osteoporosis, which is a common problem of the elderly. Regular consumption of this fish not only prevents bone loss, but also supports the regeneration of muscles and joints, improving the physical fitness of seniors.
The king bream also has a positive impact on well-being and mental health. Selenium, a strong antioxidant, helps fight oxidative stress, which can lead to inflammation and low mood. In combination with vitamin B12, it supports the production of serotonin – the hormone of happiness and reduces the risk of depression.
King bream can be prepared in many ways – baked, grilled or steamed. This recipe will delight the palates of even the most persistent gourmets.
Baked sea bream with lemon and herbs
Ingredients:
- 2 king sea breams (cleaned),
- 2 lemons,
- 4 cloves of garlic,
- Sprigs of fresh rosemary and thyme,
- 4 tablespoons of olive oil,
- Sea salt and freshly ground pepper.
Preparation:
- Rub the fish with olive oil, salt and pepper.
- Place lemon slices, crushed garlic cloves and fresh herbs inside each sea bream.
- Place the fish on a baking tray lined with baking paper.
- Bake at 200°C for about 25 minutes until the crust is golden.
Sea bream served with baked potatoes and arugula salad is a meal full of health and taste.
When choosing king bream, it is worth paying attention to its freshness. Look for fish with shiny, clear eyes and intense red eyes, moist gills. The skin should be taut, elastic and covered with natural mucus, and the scent should be delicate, reminiscent of a sea breeze. Avoid fish with dull eyes, dark gills and an intense, unpleasant smell – these are signals that the fish is stale. Sea bream should also be properly stored, preferably on ice or at a temperature below 4°C.
Farmed sea bream is more easily available and often cheaper, while wild boar has a more distinctive taste and better meat structure. Wild fish living in a natural environment have a varied diet, which translates into their higher nutritional value. If you decide to buy farmed sea bream, make sure it comes from an organic farm with MSC or ASC certificates.
