The vitamin and mineral composition of capelin is represented by vitamins B2, B6, B9, minerals phosphorus, sulfur, potassium, iodine, copper, sodium, cobalt, fluorine.
The calorie content of fried capelin per 100 grams is 247 kcal. In a 100-gram serving of this fish:
- 11.6 g protein;
- 19.7 g fat;
- 6 g carbohydrates.
Stages of preparing fried capelin:
- 0.4 kg of fresh capelin is thoroughly washed, salted, and rolled in 40 g of wheat flour;
- the fish is fried in sunflower oil on each side for 3 – 5 minutes.
The benefits of capelin
Fried capelin cooked without additives or breading is considered to have the least amount of calories. The calorie content of the product is 226.5 kcal per 100 grams. Many people love this dish very much, despite the fact that the fish is relatively small in size. It should be noted that the finished dish contains an increased amount of microelements such as retinol, thiamine, pyridoxine, cyanocobalamin, as well as calcium, sulfur, phosphorus, iodine and magnesium. Unfortunately, not everyone can eat this dish. Persons prone to allergic reactions to seafood should avoid fried fish. Capelin is high in protein and Omega-3 saturated fatty acids.
Calorie content of boiled capelin per 100 grams
The calorie content of boiled capelin per 100 grams is 121 kcal. 100 g of boiled fish contains 15.1 g of fat, 13.2 g of protein, 0 g of carbohydrates.
Boiled capelin recipe:
- 1 kg of fresh capelin is thoroughly washed;
- 1 piece per pan is cleaned. onions, pour 1.5 liters of water, add 1 pc. bay leaf, a few black peppercorns, add salt to taste;
- the water in the pan is brought to a boil, the capelin is placed in the boiling water, and they wait until the liquid in the pan boils again;
- after this, reduce the heat and cook the capelin for 5 minutes.
How to cook a tasty and quick dish?
Of course, the calorie content of fried capelin in flour will be slightly higher. 100 grams of the finished product contains 369 kcal. If you're watching your weight, this is worth considering. Eat this dish for lunch in small quantities and nothing will happen to your figure. To prepare fish in batter we will need the following ingredients:
- fresh frozen capelin based on the number of persons;
- wheat flour 150 - 200 grams;
- salt;
- ground black pepper - to taste;
- vegetable oil for frying.
The calorie content of fried capelin is not so high, so we boldly get down to business. To begin with, the fish should be washed and gutted; there is no need to remove the head. Many people like to cook capelin because the fish does not contain spiny scales and there is no need to prick their hands when cleaning. By the way, lovers of fish caviar leave the giblets and fry the capelin directly with them. Preparing the dish is as easy as shelling pears. The fish is salted, peppered and dredged in flour, then placed in a single layer on a hot frying pan. After the bottom part is browned, turn the fish over to fry the second side. If the family is large, they usually use a large-diameter frying pan, or fry in several batches.
Recipe? Recipe!
How to properly fry capelin? Yes, just like any other fish. Here is one of the recipes:
Fried capelin:
A very simple recipe. You will need capelin - about 1.2 kilograms. It would be advisable to choose fish that is not too frozen - so that when defrosting it does not lose a lot of weight. The capelin is dipped into a deep bowl - a cup, salted well and mixed. Let the fish sit for 10 minutes.
Place the frying pan on the fire and wait until it heats up. The capelin is dipped in flour and placed tightly on a heated frying pan. Fry until golden brown, then turn over. Wait for about 5 minutes (the heat can be reduced) and transfer the capelin to a plate. You can fry the next portion. No oil is used, which makes the dish light, so that the high calorie content of fried capelin does not spoil your figure, but at the same time appetizing.
Capelin fried in semolina
What a miracle this dish is - fried capelin. Calorie content can be reduced if you use regular semolina instead of flour. The secret is simple: the grains envelop the fish just as well, but do not become saturated with oil during frying. Immediately after cooking, capelin acquires one important property for gourmets - it crunches on the teeth. However, the characteristic crunch will disappear immediately after the dish cools down. We only need simple ingredients:
- fresh frozen capelin – 500 g;
- semolina -150-200 g;
- salt;
- spices to taste;
- vegetable oil for frying.
If you don’t have time to defrost the fish, and you don’t want to thaw the product in the microwave, put the capelin in a bowl of cold water and the product will quickly acquire the necessary conditions. Pour about a plate of semolina onto a cutting board, place the fish there, coat thoroughly, add salt and spices.
If you add a mixture of different types of hot peppers to the fish, you get an excellent natural snack for beer. We fry the product exactly as we described in the previous recipe. As you can see, nothing complicated! The calorie content of fried capelin prepared in this way is significantly lower than the energy value of the product fried in flour. We have already mentioned the reasons.
Dietary properties of capelin:
Capelin fish, the calorie content of which we will consider in our article today, is a favorite and truly tasty dish for many. But many who want to lose weight are worried - is the nutritional value of this dish too high? After all, the calorie content of fried foods is usually significant.
Let's take a closer look at what calorie content fried capelin has and what are the benefits of capelin as a food product for the human body. So:
Capelin is a type of smelt that is found in the Arctic, Atlantic (Atlantic capelin) and Pacific oceans (Pacific capelin, or uyok).
Despite the fact that this fish belongs to the salmon family, it is inferior in size to its relatives. Her back is olive-greenish, her sides and belly are silver.
The average fish is almost 20 cm long and weighs approximately 50-65 grams. Capelin has small scales, which makes it an excellent fish for frying.
Capelin is a very popular fish in many cuisines around the world. For example, it is in great demand among the Japanese - it is eaten both at home and in restaurants (the most popular in Japan is Norwegian caviar capelin, which is found in the Norwegian fjords in the Salten region and Nord-Trønnelag county).
Capelin has an important place in cooking: it is boiled, fried, and sometimes salted. They eat capelin both as a cold appetizer before main courses and fried.
Moreover, this fish does not even need to be gutted or filleted: it can be eaten whole, with head and tail.
Like other seafood, it is better to place capelin in boiling water and cook over low heat. And don’t forget to cover the pan with a lid so that the pleasant aroma lasts longer. Before frying, capelin can be simmered - boiled in a small amount of water. This will make the fat-poor flesh more tender.
White flour or sour cream sauces are served with capelin. It goes well with a sauce based on fish broth.
Many people believe that the best side dish for capelin dishes is rice. However, this fish is good with baked and boiled potatoes, with fresh vegetables, especially tomatoes, with green and red beans. Fried capelin under marinade, as well as seasoned with mustard or spicy sauces, is especially wonderful. Its aroma is complemented by cilantro, basil, parsley and dill. How delicious are capelin dishes with slices of lemon and white wine!
Capelin has all the same beneficial properties as any other type of fish. Fish is a source of protein, which includes essential amino acids necessary for the successful functioning of our body. Fish is not a very high-calorie product, that is, it does not lead to weight gain and excess weight problems. Due to this, it is recommended for people trying to lose weight.
Fish oil contains polyunsaturated fatty acids, which rid the body of cholesterol deposits in the vessels, and thereby serve to prevent diseases such as atherosclerosis. Fish will help prevent other ailments: cardiovascular system - stroke, heart attack, coronary artery disease. Consumption of this product has a positive effect on brain health, and can even prevent the development of senile dementia, as well as lower blood sugar levels and improve the synthesis of insulin by the pancreas - which is why fish will be useful for those suffering from diabetes.
Like all salmon, capelin is rich in calcium and proteins. Capelin is an excellent source of B vitamins (for example, there is several times more vitamin B12 in capelin than in meat). Capelin is also rich in vitamins A and D. It contains the most important amino acids - methionine, cysteine, threonine and lysine, as well as minerals - iodine, fluorine, bromine, potassium, sodium, phosphorus, selenium.
Selenium in this fish is about 10 times more than in meat. And also do not forget that selenium perfectly improves mood, which is no less important for a person.
If you constantly include capelin in your menu, providing the body with the necessary amount of natural iodine, you can safely avoid many thyroid diseases. And as studies show, saturated fatty acids in capelin help reduce cholesterol in the blood and the disappearance of plaques on the walls of blood vessels.
It is recommended to include capelin in the diet in the treatment of diseases of the cardiovascular system, myocardial infarction, and hypertension.
Capelin in dough
Now let’s get acquainted with a more complex dish, containing more ingredients, and, accordingly, more calories. To prepare this dish you will need the following products:
- fresh frozen capelin – 600 g;
- milk 2.5% fat – 1 glass;
- wheat flour – 1 cup;
- fresh chicken egg – 2 pieces;
- vegetable oil for deep frying – 500 g;
- melted butter – 2 tablespoons;
- olive oil – 1 tbsp. spoon;
- salt;
- ground ginger;
- pepper and vinegar to taste.
Energy value (KBZHU)
Capelin can be classified as a dietary product, it contains a lot of protein and no carbohydrates, it contains a small number of calories.
Fat content depends on the age, gender of the fish (males are higher in calories) and cooking method. A tablespoon of vegetable oil will add 60 kcal to the product.
Fish caught in northern waters will be fattier than fish caught off the coast of central Europe. Considering the above, it becomes clear why the calorie content of capelin ranges from 120 to 270 kilocalories per 100 g of product.
Composition and beneficial properties
Capelin looks like a small, inconspicuous fish, but its vitamin and mineral composition can be envied by large fish, popular for their taste. Capelin has a large amount of potassium, phosphorus, chlorine, sulfur, sodium, calcium, magnesium and other macroelements. Microelements in fish include fluorine, chromium, iodine, cobalt, and molybdenum. Capelin contains vitamins C, A, D, PP, and also contains a full set of B vitamins. It has Omega-3 polyunsaturated fatty acids, which neutralize excess free radicals and help fight strokes, heart attacks, and cancer cells.
The benefits and harms of capelin
Capelin contains a lot of protein, which is absorbed quickly and easily. It contains little connective tissue, so it cooks very quickly. It is rich in calcium, omega-3 polyunsaturated fatty acids, proteins, and essential amino acids (methionine, cysteine, lysine, threonine). Capelin is rich in vitamins B, A, D, and mineral elements such as selenium, fluorine, iodine, iron, bromine, potassium, magnesium, sodium, phosphorus. capelin contains several times more than is contained in meat. also 10 times more than its content in meat. With its composition, capelin provided its beneficial properties. It is recommended to regularly eat capelin to avoid thyroid diseases, because it contains a high content. It contains a lot that has a positive effect on the chemical reactions of cells, strengthens skeletal cells, and is useful for the normal functioning of the thyroid gland. Fatty acids in capelin destroy cholesterol and prevent the development of atherosclerosis. Eating capelin has a beneficial effect on the state of the cardiovascular system. Its use is indicated for ischemic and hypertension. It reduces the risk of blood clots and plaques and normalizes blood pressure. Capelin does not contain many calories, which means it is useful for those who want to lose weight. Calorie content of raw and cooked fish is 116 kcal.
Fried and smoked capelin have a higher calorie content.
When calculating the calorie content of fried capelin, you should also take into account the calorie content of other products used for frying, such as flour and butter. The calorie content of fried capelin ranges from 146 to 157 kcal.
The calorie content of smoked capelin is practically the same. Contraindications relate to individual intolerance to fish and seafood. You should also be careful when consuming smoked fish, because smoking produces carcinogens that affect the formation of cancerous tumors.
Capelin is classified as a marine fish that is not particularly rare. This product is very affordable and useful for almost everyone, with the only exception being those who suffer from allergic reactions to this product.
This is not surprising, because capelin contains a lot of useful substances. Vitamins: B2, B6, B9. Minerals: sulfur, fluorine, copper, potassium, phosphorus, sodium, iodine, cobalt, etc. However, not all that glitters is gold. The results of some studies claim that smoked capelin can cause cancer.
Therefore, it is best to give preference to fresh capelin. If you take into account the advice of experienced people on choosing a high-quality and natural product, you need to pay attention to fish eyes. If they are cloudy, then it is better not to buy such fish. It is also very important to evaluate capelin gills, assessing the absence of mucus and their hardness.
The calorie content of fresh capelin is 157 kcal. The composition also contains proteins - 13.4 g, fats - 11.5 g.
Speaking about methods of preparing capelin, it is recommended to boil or bake it, but the ideal option is steaming. Potatoes, rice or vegetables can be used as a side dish. Capelin is a low-calorie product that can be included in your diet. Nutritionists have confirmed that phosphorus, which is quite abundant in capelin, promotes weight loss.
Minerals
Fish is very rich in potassium , in 100 g of product its amount is more than the daily norm (290 mg when the norm is 200-240 mg). Potassium is necessary to maintain water-salt and acid-base balance. It is involved in the transmission of nerve impulses and oxygen to the brain, has a beneficial effect on the nervous system, the state of brain activity and memory. Potassium is necessary for kidney function, intestinal motility, and heart function depends on it. This macronutrient strengthens the heart muscle, normalizes heartbeat and blood pressure.
Capelin contains a large amount of phosphorus (240 mg), that is, in 100 g of product it is a sixth of a person’s entire daily requirement. Biochemists call it the mineral of life because it is found in DNA and is involved in the transmission of genetic information. Phosphorus is present in all tissues of the body, but most of all (90%) it is concentrated in teeth and bones. It is involved in cell growth and affects the health of the heart, kidneys and musculoskeletal system.
Capelin contains 165 mg of chlorine (more than seven percent of the norm). It normalizes water-salt metabolism and is prescribed for swelling and joint diseases. It is necessary for the liver and digestive organs. Chlorine helps remove toxins and carbon dioxide from the body. 100 g of capelin contains 140 mg of sulfur, which is a fifth of the daily requirement.
In the human body it is found in all protein compounds. Without it, our nails, hair and skin would not look healthy. Sulfur is involved in the removal of toxins and radionuclides from the body. With its help, blood sugar levels are normalized; it is necessary for the construction of cartilage, bone and nerve tissue. 100 grams of capelin contains 70 mg of sodium - this is an eighth of the daily requirement.
Without it, heat transfer processes do not take place. Sodium maintains healthy blood vessels, prevents seizures, is necessary for digestion, and affects brain performance, as it is involved in the transmission of nerve impulses.
Capelin contains 30 mg of calcium . Calcium is involved in the formation of teeth and bones, blood clotting, and helps remove excess cholesterol. Positively affects the functioning of the gonads, adrenal glands, thyroid and pancreas.
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.
Harm and contraindications
Smoked and fried capelin can have a negative effect on the body. This method of heat treatment leads to the release of carcinogens that can accumulate and influence the formation of cancer cells. Fish prepared in this way is harmful to people with diseases of the liver, gall bladder, pancreas and digestive system. Dried capelin is also not suitable for the diet, as it has a higher fat content.
If you prepare capelin taking into account the rules of a healthy diet, then there will be no harm from it at all, and the benefits will exceed any expectations, because a small fish has great potential.
From the video below you will learn a lot more interesting information about the great benefits of this little fish.
This section presents the calorie content of fried capelin in various preparations, as well as the content of proteins, fats and carbohydrates. All data is provided per 100 grams of the finished product. To find out the BZHUK content, enter the required amount of product into the calculator.
Calorie content of capelin baked in the oven per 100 grams
The calorie content of capelin baked in the oven is 121 kcal per 100 grams. 100 g of such fish contains:
- 13.3 g protein;
- 8 g fat;
- 0 g carbohydrates.
The simplest recipe for oven-baked capelin is as follows:
- 1 kg of fresh capelin is washed and gutted;
- fish carcasses are rubbed with spices;
- the fish is rolled in flour and placed on a baking sheet on baking paper;
- Bake capelin in the oven at medium temperature. The indicator of the dish's readiness is when the fish is browned.
