Is it possible to eat capelin while on a diet? The benefits and harms of capelin caviar for weight loss

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

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Capelin, or uyok, is a small sea fish from the Smelt family, which is in universal demand and is considered a “national delicacy.” This popularity is due to its very affordable price and excellent taste. Most often, fresh frozen, salted or pickled capelin is found on sale, since fresh capelin can only be purchased near its habitats - in the Arctic, in the north of the Atlantic and Pacific Oceans, or in the North Atlantic. The fat content and nutritional value of fish, like any other, largely depends on the time of catching. Accordingly, autumn capelin has an average calorie content of 217 kcal, while spring capelin has only 116 kcal per 100 grams. In addition, this parameter is significantly influenced by the method of preparation and the nutritional value of additional components of the dish.

general characteristics

Capelin (or, as it is called in the Far East, uyok) is a small, inconspicuous fish from the smelt family. This is a cold-water fish that lives in the waters of the Arctic Ocean and in the far north of the Pacific seas. Its torpedo-shaped carcasses rarely grow larger than 30 cm. It is not difficult to recognize these sea “babies”. Their backs are covered with greenish scales, and their belly and sides are silvery. They almost never swim alone. Huge shoals of capelin are a common occurrence in the seas near Norway and Greenland, in the waters of the White, Bering, Barents Seas, as well as in Hudson Bay. The number of individuals in a fish school at different times of the year can vary significantly.

Content:

• general characteristics
• Chemical composition and nutritional value
• Benefits for the body
• What are the benefits of capelin caviar?
• Potential harm of capelin
• Capelin for beauty
• How to choose, store and prepare capelin correctly

This fish, as a rule, stays within surface waters, although sometimes it goes to impressive depths of up to 300 m. In December, the fish form schools and slowly move to the northern coasts of Norway and the Kola Peninsula, where in early spring the females begin to spawn. Uyok lays its offspring, as a rule, in shallow water. One sexually mature female can lay almost a thousand eggs. Capelin “eggs” are miniature (from 0.6 to 1.2 mm) and sticky, making them easily attached to the substrate. After about 4 weeks, fry emerge from the eggs. Capelin dies after spawning. Only some females will be lucky enough to survive and lay eggs again the following year. Males also die after spawning.

Ichthyologists have calculated that capelin can live for about 6 years. But not everyone survives to this age. Uyok is a tasty morsel for both humans and other inhabitants of the seas. This species of fish belongs to the commercial species. About 500 thousand tons of capelin are caught in the seas annually. It seems that this small fish is hunted by everyone: from cod to pinnipeds, whales, and seagulls. And herring even feeds on the eggs of this small fish. By the way, experts have tracked an interesting pattern: the life cycle of capelin significantly affects the lives of other representatives of the eco-chain. Take, for example, one of the capelin spawning grounds - the shores of Newfoundland. The same territory was chosen by nesting three-toed gulls. But in years when the duck spawns late, the number of gulls on the shore noticeably decreases. There is a relationship between capelin and other fish. For example, the more cod or herring in the sea, the less capelin.

Contraindications


On the one hand, capelin itself has very few contraindications - it’s just individual intolerance and the occurrence of allergic reactions to fish and seafood in general.

On the other hand, capelin most often ends up on store shelves smoked (and often with preservatives), which is very, very bad. Because during the smoking process, carcinogenic substances are formed in capelin, which, with frequent consumption of smoked fish, can greatly complicate the functioning of the body (in particular, the functioning of the kidneys). Moreover, in some cases, excessive love for smoked capelin can easily lead a person to oncology. And this is already quite serious.

Therefore, if for some reason you want capelin, it is better to take it frozen. This way you will get much more benefits.

Chemical composition and nutritional value

Many people do not pay attention to capelin because of its inconspicuous appearance. But behind its modest appearance hides a very useful product. Almost a quarter of the meat of this small fish consists of easily digestible dietary protein. Almost all the amino acids necessary for humans can be obtained from capelin carcasses. But most of all this product contains lysine, cysteine, methionine and threonine.

The mineral bouquet in a fish carcass consists of phosphorus, iron, iodine, calcium, selenium, fluorine, potassium, bromine, and sodium. Many of these components are contained in capelin in much higher concentrations than in freshwater fish fillets. In terms of selenium content, northern fish is one of the record holders: the concentration of this chemical element in fish fillet is 10 times higher than its amount in red meat.

Capelin carcasses are rich in vitamins. Having studied the chemical composition of this product, researchers found in it vitamins A, and almost the entire palette of group B. After comparing fish with other food products, it turned out that in some indicators yok is significantly superior to red meat. For example, the concentration of vitamins A and D in fish is several times higher than in meat, and the concentration of B vitamins is almost the same as in food of animal origin.

In addition to the mineral-vitamin complex, capelin contains an impressive amount of healthy fatty acids. In particular, we are talking about omega-3, which has long been recognized in the scientific world and medicine as one of the most important substances for human health.

The energy value of capelin depends on the method of preparing the fish. A raw carcass is approximately 115 kcal per 100 g. But it must be said that its calorie content may differ at different times of the year, since in the fall the fish bodies contain almost 2 times more fat than in the spring. Approximately 110-120 kilocalories are contained in a boiled product, but the nutritional value of fried fish cooked with oil or sauces increases markedly.

Dishes

In cooking, capelin of all types is very actively used - from fresh frozen to smoked. In this case, the recommendations of specialists regarding the use of certain dishes must be taken into account: frozen fish products can be introduced into the diet every day, and smoked and salted ones - only occasionally. It is also important to consider that the relatively low calorie content of capelin can increase significantly when using too nutritious additional components or heat treatment with a large amount of fat.

Boiled

The most suitable food for nutrition during the period of weight loss is boiled capelin with a calorie content of only 121 kcal per 100 grams. This dish is prepared by steaming, in water and even in black tea. In any case, several rules must be followed:

• You need to cook this fish over low heat at a low simmer with the lid closed for no more than 5 minutes;
• To ensure that the carcasses retain their shape as much as possible, sprinkle them with coarse salt half an hour before cooking, and then wash them thoroughly and prepare them using the chosen method;
• It is not recommended to use too many additional ingredients during the cooking process, as the characteristic fishy taste will become less intense.

Important! When boiling fish carcasses in water, it is recommended to add 1-2 black tea bags to the boiling water. Thanks to the presence of tannins and coloring substances, boiled capelin turns out to be denser in structure and acquires a beautiful golden color.

This fish is eaten as an independent snack with tomato or cream cheese sauce, as well as with vegetables, herbs or any side dish. It is important to take into account that the calorie content of the dish will largely depend on the nutritional value of these additives.

Fried

Fried fish is considered the most delicious and aromatic, but at the same time the highest in calories. Since frying involves the use of vegetable oil, the fish pulp, like a sponge, absorbs it, and due to the increase in the amount of fat in the composition, the number of calories also increases. Therefore, compared to boiled fried capelin, the calorie content increases to 194–274 kcal/100 g, depending on the initial energy value. It should be borne in mind that in fattier fish, during frying, the calorie content increases less, since it not only absorbs oil, but also gives off its own fat, which melts under the influence of high temperature.

Before frying, freshly frozen carcasses are defrosted in cold water, washed, placed in a deep plate, salted and gently mixed. Then each fish is rolled in flour and fried in a frying pan with hot vegetable oil. If there is a lot of fish, add oil as needed. Fry until cooked on both sides to form a golden crust. Serve the dish on its own or with any side dish.

Stewed

It is easiest to stew small fish, because with this method of cooking it turns out tastier than boiled and healthier than fried. Tomato sauce is most often used for stewing, which produces a dish that resembles sprat in tomato and has a calorie content of 137–238 kcal/100 g.

To prepare 350 g of capelin, defrost, cut off the fins, head and tail, remove the giblets and wash thoroughly in cold water. Heat 5 tbsp in a frying pan. l. vegetable fat, add the whole fish and fry over medium heat for several minutes, stirring occasionally. Add 4 tbsp. l. tomato paste, salt to taste, mix and simmer over low heat for half an hour, stirring as necessary.

If you wish, before putting the capelin in a frying pan, first fry the onion cut into half rings in the specified amount of oil, and add tomato paste at the end of the stew. The result will be a dish with a slightly different taste and lower calorie content - 100 grams of such a product will contain 126–227 kcal.

Baked

In order to somewhat reduce the cooking time, especially compared to the very long process of frying such small fish, it is baked in the oven. To do this, the carcasses are washed, dried with a napkin, salted and peppered. Pour 3 tbsp into a plastic bag. l. flour, place the fish there, tie it and shake it well. This method helps to significantly speed up the process of rolling in flour.

The baking tray is covered with baking paper, greased with vegetable oil, and the carcasses rolled in flour are laid out. Bake in the oven, preheated to 180ºC for 20 minutes. Then take out the baking sheet, grease the fish with vegetable oil, put it back in the oven and bake for another 10 minutes. With this cooking option, the calorie content of baked capelin will be 165–214 kcal/100 g.

Spicy salting

To salt fish at home and get tasty and healthy capelin with only 59 kcal/100 g of calories, you will need a minimum of time and products. To do this, first boil the brine. Pour 1 liter of water into the pan, add 1 tbsp. l. salt, 1 tsp. sugar, a pinch of allspice, cloves and coriander. Bring to a boil, turn off and let cool.

Place 1 bunch of dill on the bottom of a deep bowl, and 1 kg of fish carcasses on it in an even layer. Pour in cooled brine and press down with a plate. Leave in the refrigerator for 12–14 hours. The fish turns out tender and spicy, there is not much salt in it and there are no additives, so it is much healthier than store-bought. Use it as a stand-alone snack or as part of complex dishes.

Benefits for the body

The form of protein contained in fish fillets is considered one of the healthiest for the human body. The fact is that proteins obtained from this category of products are easily absorbed by the body and consist of amino acids important for health. For example, thanks to lysine, uyok is considered beneficial for the formation of blood cells and enzymes. The same amino acid promotes the production of antibodies, some hormones, as well as collagen, which is important for the skin and joints. It is known that any fish is a source of calcium. But if we talk about capelin, then thanks to the special composition of amino acids, this fish is a product that, among other things, promotes the absorption of calcium obtained from other foods.

Capelin is a product that diabetics should include in their diet. Not just because of the low glycemic index. The fact is that its fillet, in addition to many other useful components, contains the amino acid methionine, which is responsible for the secretion of insulin. By the way, because of this amino acid, this fish is also useful for obese people. The presence of lysine and threonine makes this product important for cartilage and bone tissue, and thanks to cysteine ​​it is beneficial for skin, hair and nails.

The presence of omega-3 fatty acids is called one of the main advantages of fish products. But still, how exactly do these substances affect the human body and why do they make capelin so useful? In short, thanks to omega-3, the list of benefits of this fish expands significantly. Using the product on an ongoing basis allows you to:

• reduce the concentration of cholesterol in the body;
• prevent or reduce the formation of atherosclerotic plaques in blood vessels;
• strengthen the immune system;
• improve brain function;
• strengthen almost all cells of the body.

In addition, capelin is useful for normalizing blood pressure, heart contractions, and preventing coronary heart disease and heart attack. Nutritionists around the world strongly advise people with cardiac problems to regularly consume sea and freshwater fish.

Small capelin contains an incredibly large supply of iodine. Researchers have calculated that just one serving of this sea fish contains almost a week's worth of iodine. Therefore, this product is one of the most important for the prevention of Graves' disease.

The presence of sea fish in the diet has a good effect on the functioning of the respiratory and digestive systems. Some people believe that eating capelin will help remove kidney stones. In addition, people with skin diseases and weakened immune systems should pay attention to this modest fish. Regular use of the product accelerates the healing of wounds in areas of severe burns, and also maintains visual acuity.

Uyok has the ability to remove toxins from the body and reduce exposure to radioactive radiation. This fish is considered a strong antioxidant, not least because of its rich selenium and cysteine ​​content. These components give capelin powerful protective properties against malignant tumors.

Fish contains almost the complete set of minerals necessary for strong bones and healthy teeth. Phosphorus, magnesium and calcium are contained in capelin in significant portions. Therefore, people suffering from arthritis, osteoporosis or caries simply need to focus on fish dishes, including those prepared from capelin. This fish is useful to eat after bone fractures. It is important to include it in children's diets, since growing organisms need the minerals and vitamins contained in this product. By the way, thanks to phosphorus, capelin is considered very useful for the spleen, kidneys, and liver.

Uyok will help improve brain function. It's all about phosphorus again, without which malfunctions occur in the central nervous system. Recently, researchers have shown that people whose diet contains a lot of fish are less susceptible to senile dementia. For the peripheral nervous system, capelin is useful as a product that promotes relaxation. Some researchers are inclined to believe that a fish diet may protect against depression.

For several reasons, dietary capelin is a good choice for individuals wishing to lose excess weight. Firstly, this representative of the smelt contains very few calories and fat. And secondly, it consists of components that promote the breakdown of fats. In particular, phosphorus is known as a substance that accelerates metabolism. Maybe there are so few obese people among the Japanese because capelin is one of the most popular fish in this country?

Many people probably know that seafood has aphrodisiac properties. But this ability is found not only in exotic sea delicacies, but also in the more modest capelin. It is believed that if you regularly consume this fish, the hormonal balance in the body is regulated, which in turn affects the strength of sexual desire.

Fresh

Capelin is one of the products that form the basis of the Japanese diet. As you know, this nation is famous for its proper nutrition, which provides them with good health and active longevity. In the Japanese menu, such fish is a source of basic vital substances - vitamins, minerals, protein, beta-carotene and polyunsaturated fatty acids. Fish protein differs from meat protein in having fewer connective fibers, which ensures easy digestibility and rapid digestion. In addition, in terms of its calorie content, capelin corresponds to the most dietary types of meat, and compared to fatty types, it contains 2–3 times less calories. Therefore, it is recommended to be used as a healthy alternative to most meat products during weight loss or to maintain weight.

Fish protein contains the same set of essential amino acids, including taurine, which provides prevention of cardiovascular diseases and nervous disorders. Another undoubted advantage of this fish is its high content of polyunsaturated fatty acids. These active compounds have powerful beneficial effects on the body:

• support heart health;
• optimize nervous activity;
• provide visual acuity;
• reduce the level of “bad” cholesterol;
• reduce the likelihood of developing tumors;
• increase energy and performance.

Among the fatty acids contained in fish oil, linoleic and archidonic acids are separately distinguished, which are components of all cell membranes and brain cells. Therefore, despite the increased fat content and, accordingly, calorie content of capelin caught in the autumn, it is considered the most beneficial for the central nervous system and human health in general.

In addition, this small fish contains a rich range of vitamins and minerals, thanks to which, with regular consumption, it is possible to achieve a number of positive results, including:

• normalization of the digestive system;
• improvement of the thyroid gland;
• removal of inflammatory processes;
• restoration of the balance of vitamins, proteins, unsaturated acids;
• stabilization of cholesterol and lipid levels;
• restoration of the cardiovascular system;
• reducing the likelihood of heart attacks and strokes;
• increased intellectual activity;
• maintaining visual acuity.

Also, the systematic inclusion of fish dishes in the diet allows you to quickly and effectively lose weight by ensuring long-term saturation in small portions and reducing the total daily calorie intake.

Important! A significant part of the beneficial properties of capelin is due to the fact that it lives exclusively in sea water, which is an excellent disinfectant. For this reason, it is not contaminated with pesticides and heavy metals, and there are no parasites or infections characteristic of freshwater inhabitants.

Thus, harm from this small fish can only be caused by purchasing a low-quality product. Fresh, not frozen carcasses smell of sea water (without a specific fishy smell), they have a smooth shiny surface and transparent eyes. When purchasing fresh frozen products, you need to pay attention to the integrity and absence of excess ice, which indicates repeated freezing. If defrosted, harmful bacteria are activated in fish carcasses, which persist during repeated freezing and can cause poisoning. In addition, when re-frozen, most of the valuable substances are lost and the fish, at a minimum, becomes less healthy.

What are the benefits of capelin caviar?

In terms of nutritional value, capelin caviar is not much inferior to salmon “eggs”. Being a very rich source of healthy fatty acids, vitamins and minerals, capelin caviar is beneficial for:

• strengthening tooth enamel and bone mineralization;
• recovery from illness, surgery, injury;
• improving performance;
• improvement of psycho-emotional state;
• acceleration of metabolic processes;
• fat breakdown;
• improving muscle function;
• increased libido;
• protecting the body from free radicals and toxins.

Storage and defrosting


It is recommended to store capelin thoroughly washed, gutted, dried and placed in vacuum packaging. In this form, the product is stored in the freezer for 3 months, in the refrigerator at +4° C - about a couple of weeks.

If you don’t have vacuum packaging, then you shouldn’t leave defrosted fish for more than a day, even in the refrigerator.


In this case, the fish should be defrosted in cold water, or even in the refrigerator, but in no case in the open air or in hot water, because during defrosting, pathogenic bacteria will begin to “multiply and multiply” in the capelin. Which, of course, is extremely undesirable.

Potential harm of capelin

Capelin generally does not cause health problems, but it may be contraindicated for some people. For example, this applies to persons with individual intolerance to the product and allergy sufferers. It is important for people with cardiovascular diseases, disorders of the digestive system or kidneys to avoid eating smoked or canned capelin. This product contains a lot of sodium, which is harmful for the mentioned disorders. In addition, under-smoked capelin can become a breeding ground for parasites dangerous to humans.

If the duck lived in polluted waters, then, most likely, hazardous substances from the water were absorbed into its carcass. It is worth remembering that many varieties of marine fish can contain heavy metals and mercury in their bodies. This is another reason why before purchasing a fish product it is important to find out in what region it was caught.

Culinary processing and recipes

In addition to its excellent taste, the fish is valued for its speed of preparation and ease of processing. There are no small seeds that are dangerous to humans, such as herring. Even in large individuals, the head, spine and intestines are removed in one movement, without the use of a knife. When removed, the bag of eggs and milk do not get dirty with the intestines of the fish. Internal films are washed off with running water. It can be fried and boiled almost instantly; the processes of smoking, drying and salting are standard.

Capelin for beauty

Capelin is a product whose regular use has a beneficial effect on a person’s appearance. The chemical composition of fish promotes the formation of collagen in the body, and this substance is responsible for maintaining skin elasticity. It is the lack of collagen that causes sagging muscles, the appearance of wrinkles, weakening and hair loss, and deterioration of the nails. And even the hated cellulite is also a consequence of a lack of collagen in the body. You can deal with these problems in different ways. Many people choose expensive cosmetics. Although the problems listed above can be dealt with much easier - include capelin in the diet, which contains all the substances necessary to maintain beauty.

By the way, for these purposes, capelin can not only be consumed as a food product, but also used externally. The world has long been producing proteins from fish skin, which are then used in cosmetics. Fish protein is highly valued in serums, masks and skin creams. Most often, French and Italian cosmetics manufacturers include this component in their products.

But there are options for cosmetics based on fish products that are easy to prepare at home. The recipe for Princess Diana's black caviar mask is often used as a basis. But since all types of caviar have almost identical properties and contain approximately the same chemical composition, black caviar can be replaced with capelin caviar. Many people call this mask an “ambulance” for the face, as it quickly and effectively returns the skin to its natural color, healthy shine and smoothness.

Salty

Salted capelin is an even more common and widely available product than fresh or frozen capelin. It is produced in a very wide range, but most often it is lightly salted or smoked. The average length of the carcass is usually 22 cm, and the weight reaches 55–65 g, which makes it very convenient to eat as an independent snack. Moreover, the calorie content of one such fish is only 64-75 kcal or 119-141 kcal, depending on the fishing season and the corresponding fat content.

Lightly salted

During the salting process, the chemical composition of the fish does not change - it remains the same rich set of vitamins, minerals and other valuable biologically active substances. For this reason, lightly salted products are considered not only tasty and affordable, but also a very useful component of a healthy diet. However, under the influence of salt, fish flesh becomes somewhat denser and releases moisture, so during the salting process its initial calorie content increases to 156-257 kcal/100 g.

Important! When introducing salty foods into your diet, you must be careful, since they contain a high amount of salt. Excessive consumption of even lightly salted fish can lead to swelling or exacerbation of chronic gastrointestinal diseases.

In addition, industrial products may contain various chemical additives that negatively affect human health. Therefore, it is best to salt this small fish at home. Such a product will have a completely natural composition, excellent taste and consumer characteristics.

Smoked

Smoked capelin is the same salted fish, but additionally processed by cold smoking. This budget snack is often used in combination with beer, and also as a component for preparing a variety of salads, which acquire additional flavor notes with this additive. It should be taken into account that, compared to ordinary lightly salted smoked capelin, the calorie content increases to 169–270 kcal/100 g, since with any smoking technology it dries out a little.

As a rule, all smoked fish is produced on an industrial scale in two ways:

• natural smoke treatment;
• impregnation with a special substance - “liquid smoke”.

In both versions, it acquires not only a characteristic aroma, but also some harmful properties. So, in the first case, saturation occurs with carcinogens contained in combustion products. However, most modern industries use special technologies for purifying smoke from such elements. Therefore, contrary to popular belief, home-smoked fish is often more harmful than store-bought fish.

If we compare liquid smoke with traditional smoking, the liquid concentrate does not have these carcinogenic components. At the same time, it has other properties that are unsafe for humans, especially if there is a tendency to allergies. In any case, you need to consume smoked products very moderately and not too often, since this is not only harmful to health, but can also ruin your figure, adding 100-200 kcal to the daily calorie intake.

When choosing, keep in mind that high-quality smoked fish has a uniform golden color and smooth, dry skin without dark spots or dents. Various damages indicate non-compliance with storage or transportation conditions, as well as staleness of the product.

Important! A sign of proper natural smoking of fish is a golden hue on the surface, the absence of excess moisture and the presence of a hole from the rope. In addition, high-quality smoked capelin has meat tightly attached to the bones, and there are no light spots on the skin, which indicate that it has not been smoked.

Most of all, this product is valued for its high gastronomic characteristics and the absence of significant harm to human health. It contains the highest amount of easily digestible proteins and retains all the important amino acids present in raw fish pulp.

Caviar

Salted products traditionally made from fish include canned caviar. The most famous product in this category on the Russian market is caviar from, which is available in several versions - classic, gourmet, smoked, as well as with salmon, shrimp and other additives. Depending on the proportions used in the finished product, the calorie content of capelin caviar varies slightly and on average is:

• for the delicacy “Lux” – 144 kcal/100 g;
• for delicacy smoked - 190 kcal/100 g;
• for the classic one – 365 kcal/100 g;
• with salmon – 367 kcal/100 g;
• with shrimp – 372 kcal/100 g;
• for smoked – 382 kcal/100 g;
• for a delicacy with shrimp – 410 kcal/100 g.

The composition of such caviar, in addition to the main components, includes vegetable oil, salt, sugar, stabilizers, flavors, acidity regulators and preservatives. But such a set is typical for any canned food of this type, so it is not recommended to introduce them into the diet too often.

How to choose, store and prepare capelin correctly

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If it is not possible to buy live fish, then it is better to give preference to a frozen product, moreover, in a sealed package. Fresh fish always have black pupils, shiny eyes without any cloudiness. If the carcass is covered with mucus and has an unpleasant odor, its expiration date has already expired. For long-term storage, fresh capelin can either be frozen or dried. In the first case, the product can be kept in the freezer for almost 3 months, and the dried milk will have to be eaten within 2 weeks.

The advantage of capelin is that it is suitable for preparing hot or cold dishes, and can be combined with a wide variety of side dishes. This fish goes well with rice and boiled vegetables. Basil, parsley, dill, and cilantro will help highlight the special taste of the fillet.

The healthiest fish is considered to be steamed, baked or boiled. To prevent capelin from losing its flavor during cooking, it is better to cook it in a small amount of liquid, over low heat and with the lid closed. Before frying capelin carcasses, it is also better to boil them until half cooked. This will keep the fillet tender, soft and juicy. Fried capelin goes well with lemon juice, hot sauces, and mustard. And a glass of good white wine certainly won’t go amiss with a capelin dish.

Capelin in soy sauce

Clean the capelin carcasses (you will need a kilogram and a half), gut them and wash them. Using half a glass of vodka, 150 g of soy sauce and a teaspoon of rice vinegar, prepare a sauce to pour over the prepared fish. Leave for half an hour. Dip the pickled capelin in flour and fry in a hot frying pan in a large amount of vegetable oil.

In our country, capelin is not a scarce product, and its prices are more than affordable. However, uyok is a useful sea fish, albeit a very small one. So the next time you're looking for something tasty in the fish department, be sure to pay attention to this little fish.

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Pickled

Marinated capelin is considered one of the most delicious and healthy fish dishes. It can be purchased ready-made at almost any grocery store or simply and quickly prepared in your own kitchen. This product is most often consumed as an independent snack or in combination with vegetables and a side dish of potatoes.

Excellent taste and consumer qualities make this fish a universal component of almost any diet. In addition, the calorie content of capelin does not change during the pickling process and corresponds to this indicator for fresh capelin - from 116 to 217 kcal/100 g, depending on the fishing season.

In pickled capelin, the valuable substances and beneficial properties of fresh raw materials are completely preserved. The advantage of cooking it yourself is that you can choose spices and seasonings as you wish, giving the finished product the necessary aromatic notes. In addition, marinating at home guarantees the absolute naturalness of the composition, high quality and freshness of the finished dish.

To prepare it, gutted and headless carcasses are placed in a bowl, sprinkled with onion rings, and then poured with marinade. The marinade is boiled by adding 1 tsp to 400 ml of boiling water. sugar, 2 tsp. salt and 4 tsp. vinegar, as well as bay leaf, pepper and other spices. The marinated fish is left in the refrigerator for 10–12 hours. After this time, it will be ready for use.

Vitamins

Fish contains a sufficient amount of vitamin A, which is necessary for good vision, strong teeth and bones, maintaining immunity and healthy skin.

Capelin contains 15% of the daily requirement of vitamin PP. It is needed for the nervous system, healthy skin, normal functioning of the gastrointestinal tract and processes associated with energy metabolism.

The presence of vitamin C in fish strengthens the body's defenses, improves blood composition, and neutralizes the action of free radicals that provoke the formation of cancer cells.

A lack of vitamin C can make bones brittle, blood vessels inelastic, and capillaries brittle.

Capelin contains a complex of amazing active substances under the general name - vitamin D. They are needed by the immune system, blood vessels, heart, and thyroid gland. Vitamin D3 can also act as a hormone that affects the functioning of muscles, kidneys and the gastrointestinal tract.

B vitamins , which are found in abundance in fish, are nitrogenous compounds. Without them, the formation of red blood cells and many metabolic processes are impossible. Vitamins of this group help in transforming food into energy.