If you are looking for an easily digestible, lean fish that will work for frying, baking, as well as the preparation of tasty stews, mint It will be the perfect choice. A big advantage is the fact that it is easily available in most popular supermarket chains. By many gourmets Mintaj is considered a cheaper replacement for cod. In addition, it not only tastes great, but also has a positive effect on health.
What characterizes Mintj? This fish belongs to the cod familyit can be found primarily in the northern waters of the Pacific. This species lives in large herds, feeds mainly on plankton. It usually reaches a length of approx. 45 cm and one and a half kilograms of weight, Interestingly, the largest individuals can grow up to 80 cm. A characteristic feature of a mint is Olive-gray ridge and dark spots. His meat is white, fragile, delicate and slightly sweetwill be a good choice for people who prefer lean fish. Mint It is popular almost all over the world, more than three million tons of this species are fishing every year.
Mintaj, like other fish from the cod family, contains a lot proteinswhich is an essential building substance of the body. It is worth ensuring that the daily menu has the right amount of proteins, because they affect various metabolic processes, help regenerate muscles, and are also responsible for satiety.
They are also present in the meat healthy omega-3 fatty acids, which, above all, support the health of the cardiovascular systemimprove heart work, beat high cholesterol and triglycerides. Omega-3 fatty acids also have a positive effect on the nervous system or the condition of the skin, hair and nails. Vitamins and minerals are also present, including
- vitamin Awhich supports the correct vision, protects the eyes from diseases, and also has an antioxidant effect,
- B group vitaminswhich are necessary for the proper operation of the nervous, circulatory, hormonal system, and also participate in metabolic processes,
- vitamin Dsupports the body’s immunity, strengthens bones and teeth,
- potassiumwhich, among other things, regulates blood pressure,
- magnesiumsupports the work of the brain, heart and muscles,
- harnesswhich has antioxidant, supports the resistance and thyroid work,
- calcium and phosphoruswhich strengthens the bone system.
If you are looking for a fish that will be An ideal choice for people on a slimming dietMintaj will be a hit. It’s a thin fish that in 100 g contains only 75 kcal. Prepared in the oven or steam it will saturate you for a long time, provide many nutrients, and will also fit well into a dietary meal.
You are wondering What to do with a mint? Its delicate, white meat tastes great both in crunchy coating, baked in the oven, as well as in various stews or fish soups.
Preparation coated minty fillets It’s very simple. Just washed and dried pieces of fish with salt and pepper, coat in flour, egg and breadcrumbs, and then fry until golden brown on well -warmed fat. French fries or boiled potatoes with dill, and white or sauerkraut salad, taste best for breaded fish.
If you prefer a more dietary version, do Mintja from the oven. Rub the fish with olive oil, then season with salt and pepper, also add dried parsley and a little garlic squeezed by the press. Place the fish in an ovenproof dish and bake in an oven preheated to 180 degrees for about 25 minutes. Serve the finished fish with a light salad or boiled vegetables, e.g. asparagus beans, broccoli and carrots, and potatoes from the oven.
Mintaj fillets will taste great in fish stew in tomato sauce. Pour a bit of oil into a deep frying pan, fry the chopped onion, peppers, zucchini and garlic on it. Add pieces of fish, season with salt, sweet pepper, pepper, oregano and basil. Pour the tomato passata, simmer for about a quarter of an hour. Serve with fresh bread or rice.
Sources: Terazpoczy.pl, Żywien.medonet.pl
