Miruna is a deep fish, derived from clean, cool water of the Pacific Ocean, especially around New Zealand and southern Australia. It is characterized by light, white meat with an extremely delicate consistency, which is why it is appreciated in kitchens around the world. Its meat contains High-quality full-fledged protein (about 15-19.2 g per 100 g) with low calorie (only 35-82 kcal per 100 g). This is an ideal combination for people who care about the line, athletes and even seniors.
Blue Grenadier also distinguishes itself with an extremely low fat content of less than 1 g per 100 g, which makes it “thin” fish. Thanks to this, it works perfectly as a substitute for red meat or poultry, while providing valuable omega-3 fatty acidsnecessary for the proper functioning of the brain and heart. It is also worth noting that Miruna only contains trace amounts of mercury. Studies of the American Food and Drug Agency (FDA) show that its level ranges between 0.118 and 0.195 μg/g. Thanks to this, it is safe for future mothers and children.
Cod is often considered a classic healthy fish – rich in vitamin B12, low -fat and mild taste. Miruna, however, has several features that can give her an advantage in some aspects. Both fish offer high quality protein (Dorsz: OK. 17 g Na 100 g, miruna: 19-22 g) and low calorie, but Miurna is distinguished by the following advantages:
- Wealth of vitamins and minerals: Miruna in 100 g provides approx. 20 µg of vitamin D (cod is about 12 µg), 2.5 µg of vitamin B12 (cod about 1.6 µg) and a pinch of vitamin A, whose cod has less. In addition, it serves phosphorus (approx. 200 mg), selenium (approx. 30 µg) and calcium (approx. 15 mg) – this trio supports bones, nerves and immunity. Cod also has these ingredients, but in slightly more modest doses – e.g. phosphorus at 180 mg and selenium about 25 µg;
- low mercury and lightness: Both fish have a minimum content of heavy metals (cod: approx. 0.111 ppm, miruna: 0.118-0.195 μg/g), but Miruna is a bit thinner (0.9 g fat vs. 0.7 gw cod), which translates into its delicacy.
Although the differences between them are small, Miruna may be a better proposition for people looking for light fish with a versatile nutritional profile. Cod, however, remains an equally valuable choice – the final decision depends on individual needs and taste.
If you are thinking about introducing Miruna into your menu, you certainly wonder how to best prepare this fish to preserve its valuable nutritional values and bring out a delicate taste. Here are some proven ways:
Steamed cooking is one of the healthiest methods of thermal treatment that allows you to preserve natural juices and fish nutrients. After a gentle sort and seasoning Miruna (You can add a little lemon, dill or garlic juice), put the fillets in a steamer for about 8-10 minutes. The result will be a juicy, delicate fish that goes perfectly with light salads or millet.
Baking in foil is another recommended way. Miruna fillets with a mixture of olive oil, lemon juice, salt and pepper, and then wrap it with aluminum foil. Bake at 180 ° C for about 15-20 minutes. Thanks to this, the method of preparing the fish will retain its natural aroma, and in addition vegetables, which you can add to the foil (e.g. tomatoes, onions, peppers), give the dish a unique depth of taste.
Miruna choking in a light vegetable sauce is another option – ideal when you plan a single -pot dish. After briefly frying the fillets with a minimum amount of fat, add a mixture of diced vegetables (e.g. carrots, celery, parsley) and herbs. Cook on low heat for 10-12 minutes, until the fish is soft and the vegetables are slightly overcooked. Thanks to this method you will receive a dish that is not only healthy, but also full of taste.
Avoid frying miruna in a large amount of fat, because it could deprive it of valuable omega-3 acids. Each of the above methods allows you to maintain a maximum nutritional value, and at the same time bring out its subtle, delicate taste.
Sources: Terazpoczy.pl
