The Benefits of Salted Fish: An Opinion from a Gastroenterologist 0 10

Red fish is considered a very healthy product. But does this statement apply to salted red fish? What benefits it can bring to the body and who should limit its consumption is explained by Rustem Sadikov, a candidate of medical sciences, dietitian, gastroenterologist, and clinical pharmacologist.

The Benefits of Salted Red Fish

Red fish is primarily an easily digestible protein necessary for the growth and development of muscle mass, as well as for the formation of new cells. Even in salted form, it contains vitamins A, B1, B2, B6, B12, D, E, PP, and minerals such as potassium, calcium, magnesium, phosphorus, selenium, zinc, and iodine.

The omega-3 fatty acids contained in it help reduce the risk of cardiovascular diseases, stroke, and arthritis. They also improve memory, overall brain function, and help prevent depression.

Limiting Salt

However, salted fish should be consumed in moderation — no more than 100-150 grams per week. Ignoring this recommendation can lead to swelling. This is not dangerous for healthy individuals, but those suffering from kidney diseases, experiencing blood pressure fluctuations, or having thickened blood should be particularly cautious. Otherwise, their condition may worsen, and there may even be a risk of stroke.

Proper Salting

Self-salting of fish is not only possible but also recommended to preserve its beneficial properties. Moreover, you can be sure that there are no preservatives in the fish other than salt.

Various types of salmon can be salted: salmon, trout, sockeye, coho, and chinook. Other types of sea fish are also suitable.

There are two methods of salting — dry and wet (in brine). In the dry method, the fish is rubbed with a small amount of salt and spices and left in a cool place, preferably in the refrigerator, for 1-2 days.

In the wet method, a brine is prepared from water, salt, and spices, and the fish is left in it for 2-3 days in the refrigerator.

The choice of method depends on the type of fish. Fatty varieties (salmon, mackerel, herring, trout) are better salted using the dry method to keep them juicy, while lean varieties (cod, haddock, pikeperch, pollock) can be salted using either method.

There is also a quick way to make red fish lightly salted: place a small piece of skinless fillet in an airtight container, add some salt on both sides, and sprinkle with dill for aroma and to enhance its beneficial properties.

It is important to follow hygiene rules when salting, working with gloves. The finished product should only be stored in the refrigerator in airtight packaging, maintaining the temperature regime. Lightly salted fish can be stored at temperatures from 0 to +4 °C for 2-3 days, while medium-salted fish can last 7-10 days.