Redfish (fish) nutritional value and health properties

Redfish is a fish known mainly in Asian countries, it most often occurs in the form of frozen fillets, you can also buy smoked redfish. Check what nutritional values ​​and health properties of redfish and how you can prepare it.

Redfish nutritional values ​

Redfish is a predatory fish found in cold waters at the great depths of the North Seas and the Western Atlantic .This exotic fish for the Polish consumer is distinguished by its low fat and cholesterol content – in 100 g of meat we find 1.54 g of fat and only 52 mg of cholesterol .

The redfish meat is white and has a delicate taste, but the redfish from every area is threatened with extinction, which is why WWF recommends when purchasing this fish that it has an MSC certificate.

Redfish health properties

Redfish is a skinny fish, which mostly contains monounsaturated fatty acids, but we also find polyunsaturated fats, including omega-3 fatty acids. The content of omega-3 in crimson is comparable to that in cod and tilapia, but slightly smaller than In order to enrich the diet with valuable omega-3 acids, it is worth choosing salmon or mackerel, which are a great source of these fats.

Redfish source of vitamins and minerals

Redfish is also a rich source of phosphorus (100 g of fish covers 35% of the daily requirement for this ingredient), selenium (52% of daily requirement) and vitamin B12 (63% of daily requirement).

Phosphorus, together with calcium and vitamin D, is responsible for healthy bones and teeth – it participates in bone mineralization, thereby reducing the risk of osteoporosis. Phosphorus is also responsible for maintaining acid-base balance in the body, participates in energy transformation and enters the composition of nucleic acids.

Selenium performs a number of functions in the body, including it takes part in metabolic processes of the cell, protects against free radicals, participates in the metabolism of thyroid hormones, increases immunity and can also reduce the risk of cancer.

In turn, vitamin B12 is responsible for the proper functioning of the nervous system, it participates in the synthesis of nucleotides and choline.It participates in the production of red blood cells in the marrow, metabolism of proteins, fat and carbohydrates, synthesis of DNA and RNA.In addition, vitamin B12 is responsible for the transformation of folic acid to its the active form of tetrahydrofolate, which in turn has an effect on maintaining the stability of human genes.

Worth knowing

Redfish indications and contraindications for consumption

Due to the nutritional value, a large amount of wholesome protein, low fat content and low calorie, it is recommended to eat redfish to people who want to lose weight.Fish is an interesting alternative to animal meat, and additionally contains omega-3 fatty acids, which stimulate the activity of brown adipose tissue, important in the prevention and treatment of obesity.

In addition, redfish is recommended for people who use a diet with fat restriction, includingwith diseases of the gall bladder, liver and pancreas.

Although redfish is a predatory fish, it does not accumulate mercury compounds. Thus, like cod, zander, mirna or flounder, it can be consumed by pregnant women.


How to make a redfish?

Redfish meat is white and is characterized by tenderness and delicate taste .The fish can be prepared in many ways, but to emphasize its delicate flavor, it is best to choose traditional cooking or steamed, grilled and baked.

Redfish is perfect for vegetable or roasted vegetables, vegetable puree or vegetable sauces. or vegetable salads.

Redfish is very popular in Asian countries, so it’s worth trying to prepare redfish dishes using eg red, yellow or green curry paste, in a sauce with lemongrass or chili paste. Redfish may also be a component of fish soups.

It will be useful to you

Recipe for redfish on vegetable ratatouille


100 g of redfish fillet

15 g olive oil

100 g of courgette

100 g eggplant

50 g of red pepper

50 g tomatoes

salt pepper




A method of preparing

Fillet the fillets into smaller pieces, rub with salt and pepper, leave in the fridge for one hour.Wash the vegetables.Zucchini and aubergine cut into slices, red peppers, sliced ​​tomatoes.Zucchini, eggplant, pepper arrange in a casserole, put sliced ​​tomatoes and basil and garlic on them, followed by redfish fillets.Then the whole oven at 200 deg C for 18 minutes.Sprinkle with grated Parmesan cheese.Serve with rice, kasha or bread.

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