Crucian carp is a cheap and healthy fish for the daily diet

The benefits of crucian carp for a cheap price

Crucian carp is an affordable freshwater fish with a low calorie content and good protein content. It is suitable for dietary consumption, is easily digestible and contains vitamins and minerals important for the heart, nervous system and immunity.

Nutritional value and benefits

• Low-calorie product: about 85-90 kcal per 100 g; fat ~2 g, protein up to 18 g. Good for those who control their weight.
• Vitamins: groups B (B6, B12, niacin) for the nervous system and metabolism; A, D, E - for vision, immunity and antioxidant protection.
• Minerals: potassium, phosphorus, magnesium, iron, zinc - support for the cardiovascular system, blood pressure, blood formation and reproductive health.

Who should add crucian carp to the menu

• For those who lose weight or follows a light diet - low fat, high protein.
• People from sensitive digestion - meat is easily digestible.
• Children and the elderly - due to the combination of protein and trace elements.

Why crucian carp is a reasonable alternative to «expensive» fish

As a freshwater fish, crucian carp accumulates less heavy metals, than large marine predators (tuna, swordfish). Despite its lower omega-3 content, it is safe and dietary an everyday option.

Warnings.

Not suitable for people with fish allergy; be careful when gout (due to purines) and serious kidney disease - consult your doctor.

How to choose on the market

• The eyes are transparent, the gills are pinkish-red, without a pungent smell.
• The scales are dense, the skin is elastic, and the carcass is moist but not slippery.
• It is better to take chilled locally caught fish.

Cooking ideas (to make it tasty and convenient)

• Baking with incisions on the skin (small bones bake better).
• Stewing with vegetables and herbs is a light dietary option.
• Uha / broth - nutritious and simple.
• Fillet cutlets - child-friendly (seeds are completely removed).

Conclusion.

Crucian carp underestimated but very useful a budget product: low in calories, high in protein, and a wide range of vitamins and minerals. If you're looking for a healthy everyday fish without overpaying, this is one of the best choices.