Consumption of fish and seafood in Poland is increasing year by year. Despite the growth, compared to other countries, we still lag behind with our statistics. While in 2018-2020 the average per capita consumption of fish in Poland was less than 14 kg, the Portuguese consumed almost 4 times as much (57 kg) and the Spanish more than 2 times as much (39 kg). It pays to work on improving this result, as fish is a particularly valuable source of nutrients in the diet. It is worth eating it if only for their high content of complete protein and omega-3 fatty acids, which are not found in similar amounts in other foods.
Why fish specifically?
Since fish is a source of omega-3 fatty acids, can’t it be replaced with, for example, flaxseed, chia seeds or rapeseed oil? Unfortunately, despite the presence of omega-3 fatty acids in plant-based products, the issue is not so clear.
Omega-3 fatty acids are not one type of fat, but many different fatty acids with similar chemical structures. For the human body, the most important omega-3 fatty acids include: ALA (alpha-lipoic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While plant sources of omega-3s are rich in ALA, fish is the main source of EPA and DHA in the human diet. It is these two acids (EPA and DHA) that are responsible for the proper functioning of the brain and nervous system, a healthy heart or lowering inflammation, among other things. A lack of EPA and DHA in the diet can result in an increased risk of metabolic and inflammatory diseases. Therefore, consuming only plant-based sources of omega-3s does not meet the total demand for them.
Healthy oily fish
The more fatty the fish, the more omega-3s you will provide yourself with by eating it. That is why it is oily sea fish that is recommended by dieticians and doctors as a permanent part of the diet. A portion of such fish should regularly appear on our plates (2-3 times a week).
The best choice would be to consume oily fish prepared by steaming or in the oven, under a lid. Battered, deep-fried or smoked fish will not benefit our health.
Halibut
Halibut is an oily sea fish with white flesh and a delicate flavour. It is rich in protein (almost 20 g/100 g of meat), potassium and even... vitamin D.
It is best cooked in a marinade of olive oil, lemon juice, garlic and fresh herbs (such as parsley), in the oven or on the grill – without fat. The longer the fish marinates, the juicier and tastier it will be after heat treatment. Halibut does not like heavy side dishes – it is best served with a light salad of fresh vegetables.
Mackerel
Unlike halibut, mackerel has a strong aroma and flavour. It is rich in omega-3 fatty acids and vitamin B12.
The most popular form found in stores is smoked mackerel – either in whole or as a fillet. Mackerel in this form, consumed in excess, instead of improving health, can... ruin it. Smoked fish contains very high amounts of salt, high consumption of which leads to water retention in the body and even increases blood pressure.
Fresh mackerel will be a far better choice. It can be prepared with the addition of wine, pepper and red onion.
Salmon
The current discussion regarding the right kind of salmon seems to be endless. Consuming both farmed and wild salmon has its pros and cons. A definite plus in both cases is the omega-3 fatty acid content of its meat. Wild salmon has a slightly higher content of omega-3 fatty acids and vitamin D, and a lower content of saturated fatty acids, compared to farmed salmon.
Salmon from a reliable source can be eaten raw (e.g. in the form of sashimi or sushi) — this way will be most beneficial for heat-sensitive omega-3 fatty acids. On the other hand, the best method of heat treatment of salmon will be steaming or baking in the oven under a lid. Due to its specific flavour, salmon does not need many flavourings – it will go best with salt, pepper and lemon (or with the addition of chili for those who like spicy food).
Sardines
Sardines are small fish. In addition to containing complete protein, omega-3 fatty acids or vitamin B12, sardines are a source of easily digestible... calcium. This makes them, along with sprats, recommended for people who do not consume dairy products. The high calcium content of sardines is due to... eating them whole. It is the bones of sardines eaten along with the meat that is the main source of calcium in this fish.
Unfortunately, in the food market we can most often find sardines in a heavily processed form – usually in cans or jars, with their own sauce, oil marinade or other sauces. Before including sardines in your diet, it is a good idea to carefully read the composition and nutritional value of such a product, paying particular attention to the amount of vegetable oils and salt. If you decide that the selected sardines are of good quality, you can successfully use them as an addition to salads or Italian dishes, such as pasta.
Herring
Herring is one of the most traditional fish on Polish tables. It is an indispensable part of the annual Christmas Eve dinner, and is even deeply rooted in the culture (e.g. the famous saying that “herring likes to swim”).
The popularity of herring in Poland is conducive to maintaining healthy habits (except perhaps for its alcoholic associations). Widely available and consumed in Poland, herring, like the other fish mentioned, is a source of complete protein, omega-3 fatty acids and vitamin B12.
However, the form of serving herring can be controversial. Despite its prevalence in Polish homes, few people have had the opportunity to try fresh herring, cooked by steaming or in the oven. The predominant form is pickled herring, in oils or other sauces. Such herring contain less healthy fatty acids, with far more salt. Such herring, eaten from time to time, will not adversely affect health. However, a more beneficial choice would be fresh fillets or carcasses that have not been industrially processed.