European seabass named world's healthiest fish by experts
The European seabass, also known as sea bass, has been recognised by nutritionists as the healthiest fish in the world. Although the species is available in our shops, it is still not as popular as it is in Mediterranean countries. Why should one consider it?
In the list of the 100 healthiest food products, published by Facts.net the European seabass ranks in the top ten. Also known as sea bass, it is popular in countries around the Mediterranean basin as well as the Black Sea, where it is often farmed or caught by anglers.
What makes the European seabass stand out among other sea fish?
The European seabass is valued by nutritionists for its high protein content rich in essential amino acids, which are not produced by the body and therefore must be consumed through food. It is low in calories, making it ideal for weight-loss diets and those designed for athletes.
The seabass contains DHA acid, which is associated with the production of happiness hormones, thus offering benefits for the nervous system. It also contains the amino acid known as arginine, which helps to remove toxins and heavy metals from the body.
Apart from its high-quality protein, this fish is a rich source of omega-3 fatty acids, crucial for proper brain function and heart health. Due to its selenium content, it is highly recommended for people with thyroid conditions. Additionally, it is delicate, easily digestible, and has few bones, making it suitable for children and elderly people alike.
How to prepare the fish?
The fish is available whole or as fillets. You can fry, grill, steam, or bake it. The meat is delicate and doesn’t require many additions. It simply needs olive oil or butter, a pinch of salt, and fresh herbs to enhance its natural aroma.
The healthiest cooking methods involve steaming or baking with a minimal amount of added fat. You can serve it with a fresh salad, perhaps rocket or young spinach leaves, and a crusty baguette. Baked potatoes with rosemary or a creamy purée, not only from potatoes but also from sweet potatoes or parsley root, make great accompaniments.
Recipe for oven-baked European seabass
If you prefer a more creamy finish, you can use butter instead of olive oil.
Ingredients:
- 2 cleaned European seabass,
- 2 lemons,
- Fresh thyme,
- Coriander leaves,
- Salt to taste,
- Olive oil.
Preparation:
- Rinse the cleaned seabass under cold running water. Pat dry with a paper towel.
- Score the fish shallowly 3-4 times across the sides.
- Rub with salt and coat with olive oil, both outside and inside.
- Place thyme, coriander, and lemon slices inside.
- Arrange the fish in a roasting pan or on a baking sheet atop lemon slices. Tuck fresh herbs between them.
- Bake in the oven preheated to 180°C for 30-35 minutes.
