 |
Noun: |
 |
substances that an organism must obtain from its surroundings for growth and the sustainment of life. |
Fish should form part of a healthy diet because it is a highly nutritious food.
Protein - fish is high in protein which is needed for the growth and repair of all the tissues in our body.
Most fish contain 15-20% protein of high biological value and which is mostsly muscle. White fish and shellfish are particularly low fat sources of protein in the diet.
Fat - different types of fish contain different amounts of fat. White fish contains as little as 0.1 g per 100g while oily fish can contain as much as 2.Sg per 100g. The fats found in fish are unsaturated. Medical experts recommend we should eat less saturated fat and more unsaturated fat.
Minerals - fish is a valuable source of minerals containing calcium, phosphorus, iodine and fluorine which are needed for the body's growth and repair.
Vitamins - oily fish are an excellent source of vitamins A and D.
Calories - fish is low in calories. White fish has only 26 calories per oz and oily fish around 79 calories per oz. Fish is a particularly valuable food when on a weight reducing diet.
Carbohydrates - fish does not contain carbohydrates.
The meat of fish when cooked is renowned for its ease of digestion and its nutritional properties, contributing to its popularity through the ages as a food for people recovering from illness.
The following table (from Holland et al. 1993) summarises the content of different fish species and products
|
|
Water (g)
|
Protein (g)
|
Fat (g)
|
Energy (kcal/kJ)
|
Cod - steamed, flesh only
|
79.2
|
18.6
|
0.9
|
83/350
|
Haddock - steamed, flesh only
|
78.3
|
20.9
|
0.6
|
89/378
|
Whiting - steamed, flesh only
|
76.9
|
20.9
|
0.9
|
92/389
|
Herring - grilled, flesh and skin
|
63.9
|
20.1
|
11.2
|
181/756
|
Mackerel - grilled, flesh and skin
|
58.6
|
20.8
|
17.3
|
239/994
|
Trout (Rainbow) - grilled flesh
|
73.3
|
21.5
|
5.4
|
135/565
|
|
|
64.9
|
25.4
|
4.5
|
142/598
|
Salmon - steamed, flesh only
|
64.5
|
21.8
|
11.9
|
194/812
|
Salmon (Pink) - tinned in brine
|
71.3
|
23.5
|
6.6
|
153/644
|
|
|
74.6
|
23.5
|
0.6
|
99/422
|
|
|
72.9
|
16.7
|
2.7
|
104/440
|
|
|
--
|
Trace
|
99.9
|
899/3696
|
based on the documentation of "Nutritional Aspects of Fish" prepared by the Irish Sea Fisheries Board (AN BORD IASCAIGH MHARA)
| 
