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Tasty Superfish

Updated on November 17, 2015

This is now the third hub in a row that I've written on a food topic. First I wrote about extinct foods, which none of you missed. Then I wrote about foods that were a big waste of money, and many of you disagreed with that. Now I'm going to write about good tasting healthy fish! Bon App├ętit

Tuna and salmon aren't the only healthy fish that there is out there in the big blue sea. There are six other healthy fish that help your brain and heart as well. These are nutritious superfish that you should be eating in your diet for your health.

Sardines - Those little sardines are unique, because both the meat and bones of canned sardines are edible. One three ounce serving supplies more calcium than a cup of low fat milk, and nearly thirty percent of the recommended daily allowance of vitamin D. These two nutrients work together to decrease your risk of premature mortality. There's a never ending selection in choices of canned sardines for everyone's taste, which includes sardines in hot sauce, oil, mustard sauce, and numerous other delicious sauces.

Mackerel - This is another really tasty little fish like the small sardine. This little oily fish is one of the best dietary sources of vitamin D. Vitamin D plays an important role in bone health, mood, and immunity. The little mackerel plays a big role for those living in northern latitudes, where vitamin D deficiencies are more common.

Rainbow Trout - This brightly colored fish is just as colorful as a Summertime rainbow. With twenty grams of protein per every three ounce serving, the rainbow trout boasts almost a thousand milligrams of Omega-3 fatty acids. A new study by researchers found that these good fats may protect against cognitive decline.

Barramundi - Barramundi is a mild tasting white fish. This just may be my opinion, but I think white fish is some of the best tasting fish that there is out there. Barramundi offers twice the daily recommended intake of Omega-3's. Now you can't beat that!

Pollock - Pollock are very popular as fish sticks. Pollock is just as tasty and even healthier prepared as a fillet. One serving supplies 73 % of a person's daily need for selenium, which is a mineral that may lower your risk of developing type 2 diabetes.

Catfish - The good old Southern staple of catfish offers 100% of the daily requirements for the energy supplying vitamin B12, which is great for those who are at risk of being B12 deficient. Another high note is that an adequate vitamin B12 intake may also protect against cognitive decline by slowing the rate of brain shrinkage, and surely nobody out there wants that.

Nutrition Facts of the 6 Superfish

Fish
Calories
Protein
Fat
Omega-3's
Vitamin D
B12
Selenium
Sardines
177
21 grams
10 grams
1,259 milligrams
164 units
7.6 micrograms
45 micrograms
Mackerel
223
20 grams
15 grams
1,208 milligrams
311 units
16.2 micrograms
44 micrograms
Rainbow Trout
143
20 grams
6 grams
905 milligrams
645 units
3.5 micrograms
24 micrograms
Barramundi
70
35 grams
1 gram
480 milligrams
n/a
n/a
n/a
Pollock
100
21 grams
1 gram
484 milligrams
43 units
3.1 micrograms
40 micrograms
Catfish
122
16 grams
6 grams
165 milligrams
8 units
2.4 micrograms
8 micrograms
Based on a 3 ounce serving
Fish and chips
Fish and chips

Enjoy your meal or Bon Appétit

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    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      It's almost funny reading this, because we used to catch a lot of rainbow trout when we were younger, and we rarely ate them because they didn't taste as good as some other varieties. Great info on these species. Now I have to go catch some more rainbow trout. LOL

    • hawaiianodysseus profile image

      Hawaiian Odysseus 4 years ago from Southeast Washington state

      I'd never before seen a picture of pollock. I always thought that it might be a combination of the leftover sludge from other fish. Boy, do I stand corrected! Regarding mackerel, the Hawaiian word for that fish is AKULE (ah-KOOH-leh), and what a great-tasting fish that is! I've had rainbow trout, and it reminds me of mullet. Regarding barramundi and catfish, I have never had the pleasure of dining on them. Thanks for a most informative and well presented article, TheHoleStory! Blessings and aloha from Washington state!

    • Eiddwen profile image

      Eiddwen 4 years ago from Wales

      Well presented and very interesting.

      Eddy.

    • John MacNab profile image

      John MacNab 4 years ago from the banks of the St. Lawrence

      I'd forgotten about sardines, TheHoleStory. We used to eat a lot of them during WWll. And the traditional 'fish supper', which was not subject to rationing back then, is still scrumptious (French fries and either Cod or Haddock) Interesting hub, Thank you.

    • crazymom3 profile image

      crazymom3 4 years ago

      I LOVE FISH, but I don't know how to cook different fish. For example i have no idea how to cook catfish, but i ate it when i was younger and it was wonderful.

    • Monis Mas profile image

      Aga 4 years ago

      I absolutely love fish, I can eat it everyday. I just wish it was a bit cheaper! Great work!

    • profile image

      dragonflycolor 3 years ago

      I hate fish. I really do. HOWEVER, my husband actually talked about changing our diet and adding more fish. I think we will start with tuna and salmon before we dive into the big kahunas listed above. Thanks, great hub!

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