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Fish is as useful a source of animal protein as meat.
The oily fish, such as sardines and salmon contain vitamins A and D in
their flesh, whereas in the white fish these are only present in the fish's
liver. The bones of sardines, whitebait and tinned salmon provide us with
calcium and phosphorous. Since all fish contain protein it is a good body
building food and oily fish is useful for energy and as a protective food.
Because of its fat content, oily fish is not as easy digested as white fish
and therefore not suited when cooking for the elderly.
Protein
Varies between species, from 12% - 25% per 100 grams, which is
approx. 1/3 of an adults requirements. Proteins are needed by the body as
they are made up of amino acids, fish contains most of the essential amino
acids; arginine, histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threoline and valine. The only essential amino acid not
found in significant amounts is tryptophan. Non essential amino acids are
also present; cystenic, aspartic, serine, glumatic, proline, glycine,
alanini, tyrosine and taurine. Taurine is mainly found in octopus, squid
and other shellfish.
Oil and fat
Varies from species to species, ranging from 1 - 15%, but averages
at 4%. These oils are mainly unsaturated fats and some are highly
polyunsaturated.
Carbohydrates
Not found in fish but carbohydrate glycogen is found in shellfish.
Minerals
Phosphorous, fluoride, magnesium, iodine, calcium and potassium are
found, while trace elements of iron, zinc and selenium can also be found.
Vitamins
Some of the B group is found in fish; thiamine, riboflavin and
niacin. The liver of white fish contains vitamins A and D, while these
vitamins can also be found in the flesh of oily fish.
Calorie comparison per 100 gms
Fish 105
Chicken 165
Lamb leg 1 7.9
Sirloin 208
Pork 215
Protein comparison per 100 gms
Fish 17.4
Chicken 17.6
Lamb leg 180
Sirloin 16.6
Pork 15.9 |
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