Which fish should be consumed in which month and what are healthy cooking methods
Expert Dietitian Nihan Yakut shared the benefits of consuming fish, choosing the right fish according to months, and healthy cooking methods.
While the fishing season that started on September 1 in the seas continues, experts state that in order to get the highest benefit from the nutritional value of fish, it should be consumed in the right month and cooked with appropriate methods.
Nutritional Value and Health Benefits of Fish
Fish contains high biological value protein, as well as long-chain omega-3 fatty acids such as EPA and DHA, vitamins D and B12, iodine, selenium, and phosphorus. One hundred grams provide approximately 18 to 25 grams of quality protein.
Fish to be Consumed in September and October
In September, it is recommended to consume sardine, bonito, gilthead seabream, bluefish, chub mackerel, picarel, and tub gurnard. In October, bonito, bluefish, sardine, horse mackerel, striped red mullet, red mullet, European seabass, and gilthead seabream take their place on the tables.
November Fish Varieties
With the arrival of November, species such as anchovy, Atlantic mackerel, bluefish, bonito (torik), Atlantic bonito, mullet, and plaice are among the frequently preferred options on stalls and tables.
Fresh Fish Selection and Fishing Rules
Erdoğan Kartal, President of the Istanbul Fisheries Cooperatives Union, emphasized that when understanding fresh fish, attention should be paid to the gill color, color vibrancy, and firm meat structure. He stated that catching juvenile fish threatens the population.
Healthy Cooking Recommendations
According to the Turkey Dietary Guidelines, it is recommended to consume fish once or twice a week. Instead of deep-frying, baking, grilling, or steaming methods should be preferred.