Eat healthier: fish, not meat: Pescetarian nutrition in review

Pay attention to the origin and seal

What should be looked for in a pescetarian diet, for example, in the choice of fish? Werner Mang has dealt with this question for a book (“Eat yourself!”). He advises fish that comes from the North Sea, local aquaculture or local inland waters.

Freshwater fish include perch, trout, catfish, and walleye. Its tender fish meat is easy to digest and is suitable for both diets and a low-salt diet. Good to know: 200 grams of trout fillet covers the daily requirement of omega-3 fatty acids for an adult.

From Mang’s point of view, the recommended sea fish are cod or cod, plaice or sea bass. In view of the overfishing of the seas and heavy metal pollution, it is particularly important to pay attention to the origin of the fish.

So you can buy the fish from your trusted distributor or get frozen products with a seal. According to Stiftung Warentest, there is the blue MSC label for wild fish and the turquoise ASC label for farmed fish. Organic aquaculture products can be recognized by the Naturland label or the EU green organic label.

Sliced ​​almonds instead of breadcrumbs

However, fans of fish sticks or fried fish have to be brave on one point: if you are on a pescetarian diet, it is best to avoid breading. Because it provides unnecessary extra calories, warns Mang. And there is hardly any fiber, which is good for digestion. Instead, he advises browning the fish in olive oil with a bit of parsley and slivered almonds.

Canned fish and smoked fish, on the other hand, are fine from Mang and Riedl’s point of view. However, they should only be consumed in moderation. Because smoked fish contains a lot of salt, and canned fish is often preserved in oil. Tip: Soak both before eating.

“Seafood” is also on the menu

By the way: In addition to fish, shellfish and seaweed can also be part of a pescetarian diet. They also contain valuable minerals, vitamins, proteins and fatty acids. If you wish, you can also add seafood such as shrimp, mussels, lobster or crabs to the menu.

Are fish and algae oils an alternative?

Good to know: “If you don’t like algae or fish, but don’t want to do without the valuable ingredients, you can take fish oil or algae oil in tablet form,” says nutritionist Riedl.

They did not provide the valuable dietary fiber and protein of fish. However, the body is better able to process omega-3 fatty acids from algae or fish oil than those from flaxseed or rapeseed oil.

What applies to all dietary supplements also applies here: you should not overdose. Therefore, you should clarify in advance with your family doctor if there are any deficiencies.

Experts point out that the pescetarian diet can also help counter industrial farming. Eating high-quality fish from a sustainable source is only possible for a fraction of the world’s population. But if you can afford it and want to, the pescetarian diet is recommended.

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