Volantino

CHALLENGE: buying and cooking fresh fish is time consuming. KNOW-HOW: there are several strategies for including fish products in the diet without spending too much time cooking. Buying frozen fish is an excellent way to always have fish at home. If you don’t have time for cooking, try using ready-made fish dishes . Choose products that contain little salt and fat so that the excellent nutritional characteristics of fish products are maintained. What about fish sticks ? Versatile and quick to prepare, they can be an alternative to unprepared fresh or frozen fish. Select less processed products and try to bake them in the oven and avoid frying. Canned fish can be a valid alternative to fresh or frozen fish when there’s no time for cooking or possibility of using cold storage. Did you know that tuna is the most eaten preserved fish in Italy? Be careful as the nutritional components are not the same as fresh or frozen fish: it often contains much more fat (preservation oil) and salt. Check the labels to select products with less salt: compare the values of salt per 100 g. Also choose fish preserved naturally without added fat . Canned fish is best served with dishes rich in vegetables, pasta or rice, rather than using it as the main ingredient of the dish. CHALLENGE: seafood products contain iron which is poorly absorbed. KNOW-HOW: as with white meat and legumes, we can increase the absorption of iron by eating fish with other foods rich in vitamin C, just like me. Lemon squeezed on fish or a plate of mussels can improve their nutritional quality. …” mackerel syndrome ”, also known as histamine intoxication, is an intoxication linked to the poor conservation of some types of fish (eg tuna, mackerel, anchovy, sardine, herring, bonito, tuna and dolphinfish). If fish is not stored at the correct temperature (maximum 4 °C) a compound, histamine, can form which is harmful to our health. It is of the utmost importance that fish is stored correctly from the moment it is caught until it is prepared and eaten (cold chain). DID YOU KNOW THAT… CHALLENGE: what should we eat with fish? KNOW-HOW: fish products go well with raw or cooked vegetables, but also with pasta, cereals or potatoes, which are rich in carbohydrates. This allows you to create many delicious and nutritionally balanced main dishes! DISCOVERING SEAFOOD PRODUCTS LET’S LEARN TO EAT WELL 55