With the price of cod rising, there are increasingly Portuguese to look for fish with similar characteristics, but at a more affordable cost. One of the options that have been gaining is a white fish that nutritionists find healthy, versatile and with various health benefits.
An ally for a balanced diet
Including fish in diet is essential to maintain a varied diet. The scam, although less known than salmon or tuna, is a quality alternative. Rich in protein and low fat, it is ideal for those who want to eat well without spending a lot, according to El Español.
Soft flavor and important nutrients
This fish has a light and pleasant flavor, which makes it easy to integrate into various recipes. In addition, it is an excellent source of lean protein and contains omega-3 fatty acids, which contribute to a balanced and healthy diet.
Versatility in the kitchen
The scam is often used in fillets, fish sticks and even imitation of sea delights. Due to its texture and taste, it adapts to different culinary styles and can replace cod in many traditional recipes.
A TRUE SUPERALIZATION
The nutritional properties of the scams make this a true “overlooking”, according to the same source. In addition to high quality proteins, it is low in fat and calories, which makes it ideal for those looking to maintain or lose weight.
Regular scaming consumption can help maintain muscle mass and appetite control, contributing to a more prolonged feeling of satiety. In addition, it improves energy levels and the functioning of metabolism.
Benefits for the heart and brain
The omega-3 present in this fish are known for favoring brain function and heart health. By helping to reduce LDL cholesterol, they contribute to the prevention of cardiovascular disease.
Another benefit is the anti-inflammatory action of their nutrients, which can relieve joint pain and improve mobility, especially in people with rheumatic problems or arthritis.
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Essential vitamins for the body
The scam is a good source of vitamin B12, essential for the nervous system, and vitamin D, which reinforces the bones and the immune system. It also contains selenium and phosphorus, fundamental to cell and dental health.
Low levels of mercury
Compared to other fish such as tuna or spadish fish, the scam has low levels of mercury. It is therefore safe for pregnant women, children and people sensitive to this type of contamination.
Frequency recommended by experts
According to the nutritionists suggest the consumption of this fish two to three times a week. “In Spain, what sell us as cod is actually a cheap fish of poor quality,” says nutritionist Luis Zamora, warning of the importance of knowing what is consumed.
How to cook scam
One of the healthiest ways to prepare scam is in the oven. Just season the fillets with lemon, garlic, olive oil, salt and pepper. Then it bake at 190 ° C for 12 to 15 minutes until the fish is easily disposed of.
Another practical alternative is to grill the scam in a frying pan with a drizzle of olive oil or a little butter. Season with sweet peppers, salt and garlic powder and cook for 3 to 4 minutes on each side.
For those looking for something different, scaming tacos are a great option. The fish with lemon and spices are grilled, it serves in corn tortillas with avocado, kale and spicy mayonnaise. An original and delicious suggestion.
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