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Nutritional Profiles of Some Healthy Fishes



01 Salmon/Sake(in Japanese):Protein,V.A,VD,EPA&DHA

This fish is very popular and readily available everywhere of the world..
Although there are many cooking ways of salmon such as grilled, smoked, steamed and deep fried etc,Japanese people are found of grilled salmon generally.Grilled salmon is very simple cooking way becausee salmon is only sligtly salted and grilled.It is aromatic and tasty.
Salmon is a good supplyer of protein,VitaminA and D and also containes rich amount of omega-3 fatty acids such as EPA and DHA..
I think that making soup and deep frying with bread crumbs is the best way of cooking salmon to take omega-3oiles .It is possible to take omega-3 oiles completely if it is taken as soup because these oils are dissolved easily. Deep frying is the way to protect outflow of omega-3oiles because the protein of egg and flour can become barriers to prevent outflow of these oiles..

Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

167kcal

20.7g

8.4g

14.0mg

0.9mg

200IU

1300IU

492mg

820mg

For reference
Recipe(Deep fry with bread crumb)
Eric's Salmon Soup
Recipe for Fresh Salmon

02 Tuna /Maguro:Protein&Iron(Red meat),DHA>EPA(Fatty meat)

Japanese like to eat raw meat of tuna as Sashimi and Sushi .
Fatty meat(pale ventral meat) of tuna is called Toro and Sushi of Toro is the most highly regarded and very expensive
Fatty meat of tuna abundantly containes omega-3 oil especially in DHA.
On the other hand, red meat of tuna is low calorie and high protein and containes iron and taurine more than fatty meat..

Nutritional Value(amount/100g of raw body)
Fatty meat of Tuna(pale ventral meat)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

322kcal

21.4g

24.6g

11.0mg

1.0mg

100IU

720IU

1290mg

2880mg

Red meat of Tuna

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

133kcal

28.3g

1.4g

5.0mg

2.0mg

20.0IU

210IU

27mg

115mg

For reference

Recipe - Tuna and Scallop kebabs
Recipe - Tuna Steak with Horseradish Cream
Recipe - Tuna Chilli
Recipes(Canned Tuna)

03 Sardine/Iwashi:Calsium,EPA&DHA

Sardine is one of very popular fishes in Japan.It is often eaten as dried sardine (see What is this?) ,grilled,simmered with soysauce or miso(soy paste) sauce,Tenpura or Sashimi(only fresh one).
It is good calsium supplyer if samall one(grilled or fried)are eaten wholly .Sardine is also rich in omega-3oiles.


Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

213kcal

19.2g

13.8g

70.0mg

1.7mg

60.0IU

390.0IU

1390mg

1140mg

For reference
Stinson Seafood Company: Recipes(Sardine)

04 Bonito(Skipjack)/Katsuo:Protein,Iron ,Niacin

This fish is not bigger than tuna.It is said that Bonito is low calorie because it containes fat lesser than Tuna. It containes protein and iron as same level as tuna. Moreover, it also containes taurine which promote decomposition of cholesterol by the liver and niacin(nicotinic acid) which is a kind of vitamin abundantly.
Japanese people like to eat the bonito as Sashimi (slices of raw fish) or Tataki (sliced as sashimi after slightly broiled) with soysauce,vinegar,grated ginger and slices of garlic.. Dried one(Katsuobushi in Japanese) is used for making dashi soup because it containes inosinic acid (an element of taste) abundantly.

Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

129.0kcal

25.8g

2.0g

10.0mg

1.9mg

17.0IU

400.0IU

78mg

310mg


05 Mackerel(Pacific) /Saba:EPA,DHA,Vitamin D

This fish's character is blue green of the back. It is said that the fish with blue -green back is spoiled quickly. Therefore it is not recommended to eat raw meat of them. But, the slices of vinegared one is often eaten by Japanese. The most popular way of cooking is to grill them after splinkled salt slightly in Japan.
Mackerel also containes a lot of omega-3 oiles as same as sardine.

Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

230.0kcal

19.8g

16.5g

22.0mg

1.5mg

100.0IU

440.0IU

1210mg

1780mg

For reference
NEW YORK'S SEAFOOD COUNCIL: MACKEREL RECIPES

06 Yellowtail/Buri:Protein,VA,VD,EPA,DHA

Yellowtail is a fish as big as sallmon and is suitable for sashimi or sushi .
Teriyaki(Broiled fillets with soysauce and sugar) is a very popular and delicious dish of this fish.
Yellowtail also containes omega-3 oiles abundantly and is a good supplier of protein,vitamin A and D as same as salmon.

Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

257.0kcal

21.4g

17.6g

5.0mg

1.3mg

170.0IU

340.0IU

899mg

1780mg

For reference
Yasuko-san's Home Cooking/Simeered yellowtail in soy sauce

07 Cod/Tara:Protein,Calcium,VitaminA

Because this fish's taste is very light, it is suitable for various dishes.
Though this fish's nutritional value is not higher than the salmon and the sardine , it is suitable for diet because of low fat and low calorie . It also supplies good protein , calcium and vitamin A.
It is well known that cod liver oil containes vitamin D and A abundantly and also containes EPA and DHA.


Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

70.0kcal

15.7g

0.4g

42.0mg

0.6mg

100.0IU

 

37mg

72mg

08 Flatfish/Karei:Low calorie, Calcium(by eating well deep-fried whole body)

Taste of this fish is light and Japanese like to eat simmered or deep-fried one.
Deep-fried one is alomatic and whole body coulld be eaten if deep -fried it well.
Flat fish also containes moderate amount of EPA and DHA..


Nutritional Value(amount/100g of raw body)

Calorie Protein Fat Calsium Iron VitaminA VitaminD EPA DHA

102.0kcal

19.0g

2.2g

30.0mg

0.9mg

-

  60.0IU

210mg

202mg