White or Blue?

Hello! I’m Elena, your nutrition expert from Castelló. Today we’re going to dive into the fascinating world of fish, a food that we know very well in Spain, since 90% of what we consume comes directly from our seas.

Technically, fish is one of the most interesting proteins there is. Unlike mammal meat, its muscle fibers (myotomes) are designed for movement in water, which makes them much shorter and easier to break down. That’s why fish is so tender and, at the same time, so delicate to store.

Nutritional classification: White or Oily?

The main difference between fish lies in how and where they store their fat:

• White or Lean Fish (0.1 - 1% fat): Hake, fresh cod, monkfish, or sole. They store fat in the liver, so their flesh is very light and easy to digest.

• Oily or Fatty Fish (up to 25% fat): Salmon, sardines, tuna, or mackerel. They have fat distributed throughout the muscle. These oils are rich in polyunsaturated fatty acids, essential for our cardiovascular health.

• Semi-fatty: Such as gilthead bream, sea bass, or red mullet.

Nutritional Comparison (per 100 g)

To see the technical difference, look at how the content changes depending on the type and the processing:

Important note: Pay attention to the sodium levels of sodium in smoked salmon and dried cod. They are extremely high due to the preservation process.

How can you tell if fish is fresh?

Quality depends on freshness. Don’t be fooled; look for these technical details:

1. Eyes: They should be full, bulging, and have a clear cornea. If they are sunken or cloudy, discard it.

2. Gills: Look for a bright red color with no mucus.

3. Flesh: It should be firm and springy to the touch; if pressing it leaves a fingerprint, it is not fresh.

4. Smell: Fresh fish smells like the sea, never like ammonia or rancid oil.

My Pantry Tools

Fish is rich in iodine, phosphorus, and vitamins A, D, and E, but sometimes its natural flavor is altered by too much salt in preparations.

• Flavor without Sodium: If you prepare a white fish steamed or grilled and want to enhance its marine flavor without adding the sodium load already present in products like smoked fish, use Bonsalt 0% Sodium.

  • It’s the one I choose because it provides the ideal salty note with 0% sodium.

  • In my kitchen I use the 85 g Salt Cellar to season just before serving.

• Healthy Cooking: Because it has little connective tissue, fish cooks quickly. Use it en papillote or steamed to keep all its nutrients intact.

Elena’s technical warning: Bonsalt 0% Sodium should be used exclusively raw. The heat from the griddle or oven can degrade its properties. Sprinkle it over your hake or salmon fillet once it is off the heat.

Elena’s "Life Tip"

Be careful with the oils in canned fish: Hydrocarbons (such as benzopyrene) are very soluble in oil. That’s why, in canned fish, it’s not advisable to consume the packing oil, since that’s where these substances usually concentrate. It’s better to drain the fish well and add a drizzle of fresh extra virgin olive oil on the plate.

Do you prefer white fish for its lightness, or do you prefer the intense flavor and benefits of oily fish? Tell me your favorite Mediterranean varieties!