It doesn’t matter if you don’t eat marine fish, these 8 kinds of freshwater fish are also good for supplementing DHA, highly recommended!

Marine fish are rich in nutrients, but many people are reluctant to eat marine fish for various reasons, but they are also worried about the lack of nutrition. Don't worry, here are 8 freshwater fish with good DHA content that you can eat with confidence, and one of them is particularly excellent. Finally, I will teach you some tips for cooking fish, delicious value +1.

Recommended 8 kinds of freshwater fish

Adequate DHA intake is important for our brain health, eye health, and cardiovascular health. Compared with freshwater fish, most marine fish have higher content of unsaturated fatty acids and generally higher content of DHA, so it is often recommended that you eat more marine fish.

However, freshwater fish also contain DHA, but on average not as much as marine fish. There are 8 types of freshwater fish that have a good DHA content and can be taken.

Researchers compared the muscle fat content and fatty acid composition of 15 freshwater fish species, including grass carp, bighead carp, sweet osmanthus fish, spotted fish, yellow catfish, crucian carp, dace, tilapia, loach, catfish, sunfish, mullet, sturgeon, carp, and seabass (largemouth bass farmed in freshwater, not seabass caught offshore). The results showed that the DHA content in seabass muscle was the highest at 22.73%, followed by mullet at 15%, sunfish at 14.57%, dace at 13.46%, crucian carp at 11.91%, sturgeon at 11.47%, spotted fish at 11.2%, and sweet osmanthus fish at 11.16%. The others were all below 11%. [1] The DHA content of seabass is even higher than that of salmon, hairtail, yellow croaker, and other marine fish.

Image source: Pixabay

Therefore, if you don't want to eat marine fish but want to supplement DHA through diet, you can choose sea bass, mullet, sunfish, dace, crucian carp, sturgeon, spotted fish, and sweet-scented osmanthus fish, all of which are good. Among them, sea bass is the most recommended, not only because it has excellent DHA content, but also because it has no small bones and is economical. Of course, we don't have to memorize it by rote just to eat fish, it's okay to eat different types.

Cooking tips for delicious fish

Although eating fish is the recommended way to supplement DHA and protein, the earthy smell of fish really affects appetite.

There are many factors that affect the fishy smell of fish, such as the oxidation of fatty acids, the enzymatic conversion of sulfur- and nitrogen-containing precursors, and the degradation of trimethylamine in the fish body by microorganisms and enzymes, which can all cause fish to have a fishy smell. [2]

Moreover, freshwater fish generally grow in ponds, rivers, and lakes, where there is a lot of humus, which is suitable for the reproduction and growth of microorganisms such as actinomycetes, and will also produce odorous substances, such as geosmin released by actinomycetes, which has an earthy smell. Therefore, you must remove the fishy smell before eating fish.

1

Buy fresh fish

Very fresh fish does not smell fishy, ​​but rather like the smell of squeezed leaf juice. Almost all fish carry an aroma molecule that can give off a strong geranium scent, with a slightly metallic taste, while freshwater fish have a "freshly cut grass" and earthy aroma. [3] If fish is left out for a long time, the fishy smell will become stronger.

Image source: Pixabay

It is recommended to buy fish with full, clear and protruding eyes, distinct black and white, clean gills, bright red and mucus-free, fresh and shiny scales, and a body that is elastic when pressed, feels hard and not collapsed.

2

Remove the gills and scales

The earthy smell chemicals in the water are absorbed by the fish's gills and skin, or enter the fish's body through the algae it eats, where they accumulate in the fish's body. The fish's gills are an important part of the body that absorbs the earthy smell, and the fish's scales also have a strong smell.[2] When handling fish, it is best to discard the gills and scales.

Some people may have the habit of removing the fish line. The fish line is the sensory organ of fish that senses the flow of water. It may absorb some external earthy smell, but it is not the main source of the fishy smell. If it is convenient, you can remove it, which will help reduce the fishy smell.

3

Rinse with clean water

Trimethylamine is also one of the main sources of fishy smell. Rinsing the fish with clean water before cooking can remove most of the trimethylamine in the fish body.

4

Pickled in vinegar or lemon

Acidic seasonings such as vinegar and lemon can provide hydrogen atoms to bind to trimethylamine, allowing it to combine with water and other molecules, so that the fishy smell will not spread to the nasal cavity when we eat fish.

5

Sprinkle some cooking wine

Yellow wine is the main ingredient of cooking wine. It is an indispensable condiment when cooking fish and meat dishes. It has the function of removing fishy and muttony smells, and enhancing seasoning and flavor.

The alcohol content of cooking wine is generally 10% to 15% vol. When cooking wine is added during cooking, ethanol, due to its good permeability and volatility, can penetrate the capillaries and cell gaps of fish tissue, thereby entering the cells and dissolving the fishy substances. As the temperature rises during the cooking process, the fishy substances will evaporate along with the ethanol, thus playing a role in removing the fishy smell. [4] At the same time, the organic acids in cooking wine can also play a better role in removing the fishy smell.

6

Add more spices

Spices such as bay leaves, star anise, cinnamon, pepper, Sichuan peppercorns, cassia bark, and oregano are all experts at removing fishy smells. For example, compounds such as capsaicin in Sichuan peppercorns and carvacrol in oregano can react with the fishy compounds in fish meat to remove the fishy smell. [4]

Image source: Pixabay

Most spices are also rich in polyphenol compounds, which can not only reduce the fishy smell of fish, but also enhance the flavor, reduce nutrient loss, and have anti-oxidation and anti-inflammatory effects.

7

Add more onion and ginger

Onions and ginger can decompose the fishy smell of fish. When marinating fish, adding onions and ginger will make the flavor better. The aldehydes in onions have a fresh fragrance. S-propyl and cysteine-S-amide will degrade and produce fragrance during cooking. Substances such as ginger ketone and dipropylene disulfide in ginger will penetrate into the fish meat. During cooking, these substances will evaporate and mix with the fish flavor to form a special aroma, making the fish meat more delicious. [5]

In addition, you must use a slow fire when cooking fish. Fish meat is relatively fragile and will break easily if you are not careful. This is because fish muscles are layered, stacked layer by layer to form a "W" shape, and the connective tissue content is low, so it cannot maintain its shape better. If you use a high fire to stew the fish, not only will the fish taste hard, but it will also easily fall apart.

Summarize

It is not only marine fish that can be used to supplement DHA. Freshwater fish such as perch, mullet, sunfish, dace, crucian carp, sturgeon, spotted fish, and sweet-scented osmanthus fish are also good choices. Before cooking fish, you should remove the fishy smell to make the dishes more delicious. When eating, you should also chew slowly to avoid getting stuck in fish bones. If you are accidentally stabbed, it is best to go to the hospital for treatment. Don't force yourself to swallow steamed buns and rice.

References

[1] Han Yingxue, Lin Wanling, Yang Shaoling, Li Laihao, Huang Hui, Yang Xianqing, Wang Jinxu, Wu Yanyan, Zhai Honglei, Hao Shuxian. Analysis of muscle fat content and fatty acid composition of 15 freshwater fish species [J]. Food Industry Science and Technology, 2018, 39(20): 217-222

[2] Liu Liping, Li Kang, Yan Li. Research progress on the source, detection, prevention and removal of earthy odor substances in aquatic animals[J]. Journal of Fisheries of China, 2021, 45(05): 813-829.

[3] Harold Mackey, Food and Cooking: Milk, Eggs, Meat, Fish. Translated by Lin Huizhen. Beijing Fine Arts Photography Publishing House. August 2013.

[4] Xiao Yun, Li Xuan, Liu Dantong, Zhou Shengli, He Jing, Dong Hua, Zhou Wanxiang, Wang Min, Zheng Yu. Research progress on the development history of cooking wine and its mechanism of removing fishy smell and flavoring[J]. Food and Fermentation Industries, 2023, 49(9): 334-339

[5] Zhou Xiaoyan. Cooking Technology[M]. China Textile Press, 2008.

Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutritionist, health manager, public nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center