Nutritional Dense Fish Powerhouses: Sardines, Mackerel, Herring, and Anchovies
In our Nutrition Guide for Be Fit Cherie Members, we include plenty of healthy protein sources, including various meats and seafood.
When it comes to seafood, people tend to think of popular choices like salmon, halibut or tuna. However, there are other less popular fish that pack a punch in terms of nutrition! Sardines, mackerel, and anchovies are dense fish that offer a wide range of health benefits.
But That Smell!
Let’s first address the chief complaint about these types of fish—the smell! Fish like sardines, mackerel and achieves are oilier than other fishes and can have a strong smell, but there are a few recommended methods to reduce the oder while cooking:
Rinse well under cold water to remove any residue.
Squeeze lemon or vinegar over the fish before cooking. The acidic nature of lemon and vinegar helps to neutralize the odor.
Use other strong, better-smelling ingredients such as garlic, onions, herbs, or spices. These aromatics can help to mask the odor and add flavor.
Oven cooking (vs. stovetop grilling) can help contain the odor. Use a baking dish with the fish and aromatics and bake for about 10-15 minutes..
Some ingredients such as activated charcoal or even baking soda can help to absorb odors.
In some countries such as Portugal, France, Sweden, and many more, dense fish are very common and used in everyday recipes. If they can get used to the smell, so can you!
Mercury in Fish
You might be surprised to learn that most varieties of dense fish are actually the lowest in mercury content. According to the Cleveland Clinic, the 3 healthiest fish (high in nutrition and lowest in mercury) are sardines, herring and most varities of mackerel. The 3 least-healthy fish with the highest mercury content are are tilapia, tuna, and imported catfish.
If you have concerns about mercury in fish, eat any fish in moderation, meaning 1 - 2 times/week. Keep in mind that several countries in Asia and Europe eat fish several times a week! As with anything, moderation is key!
Benefits of Dense Fish
1. Rich in Omega-3 Fatty Acids:
Sardines, mackerel, and anchovies are all excellent sources of omega-3 fatty acids, which are essential for brain health, reducing inflammation, and promoting heart health. These fatty acids have been linked to a lower risk of heart disease, improved cognitive function, and reduced inflammation in the body.
2. High in Essential Nutrients:
These small fish are packed with essential nutrients like vitamin D, calcium, selenium, and B vitamins. Vitamin D is crucial for bone health and immune function, while calcium is essential for strong bones and teeth. Selenium acts as an antioxidant, protecting cells from damage, and B vitamins are vital for energy production and brain function.
Dense Fish Dinner Ideas
1. Sardine Salad: Mix sardines with fresh greens, cherry tomatoes, olives, and a drizzle of olive oil and lemon juice for a quick and nutritious salad.
2. Mackerel Tacos: Grill or bake mackerel fillets and serve them in whole-grain tortillas with avocado, salsa, and a squeeze of lime for a flavorful and healthy twist on traditional tacos.
3. Anchovy Pasta: Sauté minced anchovies with garlic, chili flakes, and olive oil. Toss the mixture with whole-grain pasta, cherry tomatoes, and fresh basil for a simple yet delicious pasta dish.
Sources:
Cleveland Clinic
NIH
