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It is customary not to eat meat on Good Friday. Instead, the fish is eaten the day before Easter weekend. The tradition dates back to Good Friday. This is the day of commemoration of the crucifixion of Jesus and a day of strict fasting. But for many reasons, fish should be on the menu more often.
Nutritional values of fish
| fish, raw | calorie | Protein | Oil | polyunsaturated FA |
| Fish farm-raised or wild-caught in Switzerland | ||||
| Egli | 80 | 18.0 | 0.7 | 0.3 |
| Trout | 130 | 16.0 | 7 | 2.5 |
| whitefish | 105 | 19.2 | 2.7 | 0.6 |
| spear | 85 | 18.4 | 0.9 | 0.2 |
| walleye | 89 | 19.0 | 1.0 | NO |
| Saltwater fish, wild caught (W) / breeding / (Z) | ||||
| Salmon (F) | 185 | 19.7 | 11.5 | 1.9 |
| Salmon (Z) | 200 | 19.9 | 13.4 | 2.5 |
| Coley (saithe) | 80 | 19.3 | 0.3 | 0.1 |
| cod fish | 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 |
| salmon | 75 | 17.0 | 0.3 | 0.1 |
Source: Swiss nutritional value table, SGE, 2015 / *http://www.naehrwertdaten.ch
The special side of fish
The fish is diverse in taste and preparation. They also contain important nutrients such as high-quality protein, vitamins and minerals. First of all, the polyunsaturated omega-3 fatty acids, especially EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), which are vital and important to health, that almost no food can offer in such amounts. These have a positive effect on the health of the heart, brain and immune system.
The oil content varies depending on the fish species and the biological maturation cycle of the animals. Oily fish, in particular, 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:
- 14 g tuna
- 15 g salmon
- 25 g mackerel
- 60 g herring
- 75 g trout
- 5 eggs
- 4.25 kg pork (traditional feed)
- 10.75kg beef (traditional feed)
- 3.1 kg of cheese (traditional feed)
Fish are high-quality sources of protein and are mostly low in fat, with the exception of salmon. They are therefore particularly suitable for light and healthy meals.
Different prepared fish
If you also want to take care of your shape at Easter, you are well served with fish. This high-quality food also has a lot to offer when it comes to weight loss – if prepared correctly. Of course, you can also fish noodles or classic fish sticks, potatoes and spinach. But fish also tastes great when prepared with fewer calories!
| preparation method | portion | calorie |
| Steamed fish (e.g. in the oven or on the grill in foil) | 200 g | 120 |
| Fish as a salad (thon salad) | 200 g | 235 |
| Grilled fish, eg salmon | 160g | 260 |
| Breaded fish, eg fish sticks (6 pieces) | 180g | 315 |
| Fried fish, eg Fischknusperli | 240g | 380 healed |
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.
