Canned Fish: A Good Ally to the Health?

Canned fish can solve a dinner on a day more busy. But must ingest them? Learn more about this method of conservation.

The canned fish are a way of prolonging the preservation of fish – this, which has always been something prominent in the diet of the Portuguese due to our proximity to the sea.

This tradition began in the NINETEENTH century, in Vila Real de Santo António, when the men brought fish from the sea and wanted to keep it more to consume later.

Tuna and sardines canned are probably the fish canning the most well-known and consumed by the Portuguese currently.

Canned Fish A Good Ally to the Health 1

NUTRITIONAL VALUE OF CANNED FISH – WHAT HAPPENS?

The main question in the back of the canned fish is primarily concerned with questions about the maintenance (or not) of the nutritional properties of the same at the time of its conservation.

Today, the food is kept while you are still very fresh, thus ensuring the maintenance of their properties.

In particular, the fish is cooked and sterilized while it is still fresh, and then packed in cans that are also sterilized and hermetically lasting and airtight – typically, the canned fish (and other food) have a shelf life of approximately 5 years.

MACRONUTRIENTS AND MICRONUTRIENTS

The process preserves allows the maintenance of the structure and nature of proteins, lipids and carbohydrates of the food. The protein of the fish retains its biological value; however, since they are hydrolysed, your digestion becomes easier.

The fact that the thermal treatment of the conservation to be carried out quickly and its the sterilization technique ensure the maintenance of approximately 70% of the original vitamins, a value quite appealing.

The aluminum tin in the canned fish are stored protects the fish from the light, allowing the maintenance of substances for photosensitive, in particular vitamin A and vitamins of the B complex; vitamin D also remains stable. To highlight the non-alteration of the fats polinsaturadas (commonly known as “Omega 3”) fatty fish, like tuna and sardines.

Canned Fish A Good Ally to the Health 2

THE CANNED FISH ARE ALL THE SAME?

In spite of the advantages mentioned above, it is important to note that the preserves are not all the same. In addition to the sardine and tuna, other canned fish, including anchovy, cod, octopus or squid.
More, are available various alternatives such as liquid canning: water, olive oil, vegetable oil, spicy tomato, something pickled…
Taking these factors into consideration, it becomes extremely important to review the labels and be carefully at the time of purchase, once the nutritional values, for example, tuna preserved in water/ natural or tuna preserved in vegetable oil are extremely disparate.
The energy value of a portion similar to that of 100 grams, you can spend approximately 110 calories (in water) to 215 (in vegetable oil).

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WHAT ARE THE CANNED FISH SHOULD I CHOOSE?

Ideally, always choose the version natural. Drain well the liquid so as to remove the maximum salt possible – many of these preserves have levels of salt is very high, which is already known not to be very advantageous for the health.

After this you can temper your canned fish to your taste, with olive oil, lemon and herbs, for example.
If you are unable to even tolerate/find the version natural, opt for canned in olive oil and (again) drain well the liquid.
SIMPLE RECIPE OF “TUNA TO BRAS”

– Ingredients –

  • 2 cans of natural tuna small
  • 1 tomato small
  • 1 package of shoestring potatoes small
  • 2 cloves of garlic
  • 1 medium onion
  • 2 eggs
  • 1 strand Olive oil
  • 1 bunch of chopped parsley
  • 1 pinch Salt
  • 1 pinch Pepper
  • 3 tablespoons olives

►For 2 servings.

– Mode of preparation –

  1. Pour a drizzle of olive oil in a pan and add the onion and chopped garlic along with the tomato concassé;
  2. Let brown on low heat;
  3. Drain the cans of tuna and add to the pan
  4. Season with pepper and salt and mix well so as to involve all the ingredients;
  5. Let it cook in simmer for about 2 minutes.
  6. A part, beat the eggs, adding them to the pan;
  7. Stir continuously and let it cook for about 2 minutes on a low heat;
  8. Append the branch with chopped parsley and wrap well;
  9. Remove from the heat and add the shoestring potatoes and the olives (green or black, your choice).

A tasty dish, simple and done with one of the fish canning the most popular – the tuna. You can see other recipes with canned tuna here.
TO REMEMBER

  • The canned fish can be a good alternative to consume more fish, but should not replace the consumption of fresh fish;
  • Always choose for the variants natural, and, if this is not possible, carefully read the labels so as to choose the version more balanced and drain the liquid the best possible – season moderate amounts of olive oil, lemon and herbs, and avoid spices, artificial as tomatoes, spicy and the like.

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