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It is customary not to eat meat on Good Friday. Instead, fish is eaten the day before the Easter weekend. The tradition dates back to Good Friday. This is the day of remembrance of the crucifixion of Jesus and a day of strict fasting. But fish needs to be on the menu more often for many reasons.
Nutritional values of fish
| fish, raw | Calorie | Protein | Oil | Polyunsaturated FAs |
| Swiss fish from farms or wild catch | ||||
| Egli | 80 | 18.0 | 0.7 | 0.3 |
| Trout | 130 | 16.0 | 7 | 2.5 |
| whitefish | 105 | 19.2 | 2.7 | 0.6 |
| pike | 85 | 18.4 | 0.9 | 0.2 |
| Zander | 89 | 19.0 | 1.0 | no |
| Marine fish, wild caught (W) / farmed / (Z) | ||||
| Salmon (W) | 185 | 19.7 | 11.5 | 1.9 |
| Salmon (Z) | 200 | 19.9 | 13.4 | 2.5 |
| Pollock (coal burner) | 80 | 19.3 | 0.3 | 0.1 |
| Cod (cod) | 80 | 18.1 | 0.4 | 0.2 |
| flounder | 75 | 16.5 | 0.7 | 0.2 |
| Danube | 150 | 23.4 | 6.2 | 2.2 |
| Halibut | 120 | 20.6 | 3.9 | 1.2 |
| hake | 75 | 17.0 | 0.3 | 0.1 |
Source: Swiss nutritional value table, SGE, 2015 / *http://www.naehrwertdaten.ch
The special side of fish
The taste and preparation of fish is different. They also contain important nutrients such as high-quality protein, vitamins and minerals. Above all, polyunsaturated omega-3 fatty acids, which are vital and important for health, especially EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), which no other food can offer in such quantities. These have positive effects on heart, brain and immune system health.
Fat content varies depending on the type of fish and the biological maturation cycle of the animals. Fattier fish specifically provide EPA and DHA (omega-3 fatty acids). For example, salmon, anchovies, sardines, herring, mackerel and trout have high omega-3 fatty acid content.
The recommended daily intake of EPA and DHA is 500 mg. These include:
- 14g tuna
- 15 g salmon
- 25g mackerel
- 60 g herring
- 75 g trout
- 5 eggs
- 4.25 kg pork (conventional feed)
- 10.75 kg beef (conventional feed)
- 3.1 kg of cheese (conventional feed)
Fish are high-quality sources of protein and generally low in fat, with the exception of salmon. They are therefore particularly suitable for light and healthy meals.
Differently prepared fish
If you want to pay attention to your diet during Easter, fish is a good choice. This high-quality food, if prepared correctly, also has a lot to offer when it comes to weight loss. Of course, it can also be fish cakes or classic fish cakes, potatoes and spinach. But even if prepared with fewer calories, fish still tastes great!
| Preparation method | portion | Calorie |
| Steamed fish (e.g. baked or grilled in foil) | 200g | 120 |
| Fish as a salad (thon salad) | 200g | 235 |
| Grilled fish such as salmon | 160g | 260 |
| Breaded fish, e.g. fish sticks (6 pieces) | 180g | 315 |
| Fried fish, such as crispy fish | 240g | 380 |
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
