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Fish as a healthy element of a diet. Why you should eat them?


Fish are cold-blooded vertebrates which live in all types of the Earth’s waters. Most fish are edible species, caught or bred by man for consumption. In trade they can be found in fresh, frozen, salted, smoked, and marinated form, and as pickles or preserves (with a short shelf life, in air-tight packaging without thermal processing, often salted and/or with the addition of preserving substances). The increasing social awareness concerning food and healthy nutrition results in consumers more frequently choosing fish and fish products. Recently in developed countries the consumption of fish has seen a significant increase due to the fact, that scientists continuously discover new health beneficial components in their meat, the regular and balanced consumption of which facilitates the treatment and prevention of certain diseases.


Fish can be divided into:

Sea fish: salmon, mackerel, tuna, herring, halibut, cod, sprat
Fresh water fish: bream, barbel, crucian, trout, tench, perch-pike, sturgeon

Fish differ in their fat content, and the resulting presence of omega-3 acids:

Lean: hake, cod, tilapia, perch-pike, sola, blue grenadier, walleye pollock, panga, plaice, flounder, sea bream, bream, roach

Medium fat: trout, sea bream, crimson, carp, turbot
Fat: halibut, eel, salmon, tuna, mackerel, sardine, sprat

Fatty fish provide us with essential vitamins, including A and D.

For example: 100 g of carp satisfies more than half of the daily vitamin A requirement.

Fish are characterized by their beneficial exogenous amino acid content, including substances such as: lysine, methionine, isoleucine, cysteine and histidine. Fish meat contains many high quality protein with a high level of assimilability. 100 g of fish meat protein contains even 145,2 to 239,5% more exogenous amino acids than in the WHO/FAO model protein. Fish protein has an exceptionally high rate of assimilability by the human body, up to 97%. The high assimilability of fish protein is primarily thanks to a small amount of connective tissue, which in fish is made out of collagen and without elastin.

Fish meat consists of:

57-82% water
13-27% fat
12-24% protein
1% carbohydrates


Modern scientific research confirms that the most important quality of fish is the rich content of polyunsaturated omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which positively affect our immune system and health. The human body cannot produce those substances on its own, which is why they must be regularly provided with food. Humans need approximately 2 g of omega-3 acids per day. In order to satisfy the fatty acid requirement, we should consume a serving of fish, e.g. 150 g of salmon, or 50-77 g of herring, twice per week. The highest amount of omega-3 acids is provided by fatty fish: halibut, salmon, mackerel, sardine, sprat, herring.


Regular consumption of omega-3 acids contained in fish supports prevention and is beneficial in the following cases:

  • heart disease, 
  • cancer,
  • arteriosclerosis, through effects lowering the cholesterol level,
  • thrombosis, by preventing congestion,
  • inflammation,
  • reduction of the level of triglycerides in the blood,
  • has a beneficial effect on the vascular endothelium,
  • prevents weight loss during chemotherapy,
  • facilitates correct functioning of the retina,
  • helps prevent Alzheimer’s disease and dementia,
  • helps prevent osteoporosis,
  • strengthens the immune system – which is why it is worthwhile to eat fish at least once per week,
  • benefits increased production of serotonin, the happiness hormone – specialists claim that people who rarely eat fish may be more prone to depression compared to those who eat fish regularly. A higher omega-3 concentration provides a positive attitude and has an anti-depressive effect,
  • supports the loss of excess fatty tissue and maintenance of correct body weight by improving metabolism and decreasing appetite


Eating fish facilitates the removal of harmful free radicals from the body, thereby slowing the aging process, therefore it provides a chance to maintain a younger look and better health at the autumn of life. It has been shown that people who eat fish products at least once per week, despite of advanced age, enjoy very good memory and concentration, and maintain high brain functions. Scientific research has also confirmed, that older women who consume the omega-3 acid contained in fish achieve muscle function during physical training on average 30% improved compared to the baseline state. This has lead to an increase in overall physical fitness, thereby contributing to the minimization of injury risk and increasing the comfort of life.

Fish are a valuable source of nutritional components, not only due to the content of high quality protein with a high level of assimilability, but also thanks to the following micro and macro-elements:

  • Iodine (an element comprising the thyroid gland hormones) - triiodothyronine and thyroxine which regulate the correct functioning of the brain and nervous system. Iodine absorbed with food contributes to the reduction of harmful goitrogenic substances.
  • Selenium – has anti-oxidizing properties, protects the body against aging processes, supports the correct functioning of reproductive organs. Selenium is a constituent of enzymes contained in red blood cells.
  • Calcium – has an anti-inflammatory and anti-allergic effect, beneficially influences the maintenance of correct acid and alkaline balance in the body.


Depending on the fat content, fish meat is rich in water-soluble B group vitamins, as well as fat-soluble A, D and E. These vitamins, together with omega-3 acids:


  • shape the skeletal system
  • strengthen the teeth
  • affect cellular growth and regeneration processes
  • make the skin more firm, thereby slowing the aging process
  • prevent thyroid gland diseases

It is worth noting, that fatty fish have a significant vitamin Dcontent. Consuming fatty fish, which contain up to a 1000 times more vitamin D than cow milk, several times per week may increase the blood concentration of this vitamin to 15-20 ng/ml, effectively preventing many diseases.

Consuming fish together with the valuable omega-3 acids contained therein is especially recommended for the young, growing bodies of children. DHA and EPA acids are important to the growth and development of the nervous system. DHA in the cerebral cortex constitutes 30% of the building materials, and constitutes 20-25% of the content of phospholipids. It is worthwhile to give fish to children who are hyperactive, have ADHD, children with concentration disorders, trouble studying, as well as children suffering from autism.

Example omega-3 fatty acids in 100g of a product:

Atlantic salmon, bred: 1,8 g
European anchovy, in oil, after draining: 1,7 g
Whole sardines in tomato sauce, after draining: 1,4 g
Atlantic herring, marinated: 1,2 g
Rainbow trout, bred: 1,0 g
Swordfish: 0,7 g
Atlantic cod: 0,1 g
Wild oysters: 0,5 g
Mixed clams: 0,2 g
Mixed shrimp: 0,3 g

Recommended recipe for grilled fish with vegetables



  • 1 fresh sea bream 
  • 4 potatoes
  • 3 cocktail tomatoes
  • 1 lemon
  • 2 cloves of garlic
  • 2 spoons of olive oil
  • fresh thyme branches
  • salt
  • freshly ground pepper


Using a sharp knife make an incision in the fish’s stomach and carefully extract the insides, and scrape off the scales until they cannot be felt. Thoroughly wash and dry off the fish. Make an incisions of about 0,5 cm on each side of the fish. Place several branches of thyme and one half of a sliced lemon inside the fish, press the garlic, sprinkle with salt and freshly ground pepper. Rub a spoon full of olive oil on the fish, then place in an ovenproof dish.

Wash and peel the potatoes, and cut them in wedges. Wash the tomatoes and cut them in half. Arrange the vegetables around the fish, pour a spoon full of olive oil, add salt and pepper, place a branch of thyme. Pre-heat the oven to 180 degrees, place the fish and vegetables inside. Bake for approximately 30 minutes, and for the last 15 minutes set the oven to the grill function.

The fish can also be prepared on a traditional grill, by placing it on a tray or special form. In this case, grill the fish up to 4 minutes on each side, as a longer grilling time will dry the meat. Prepare the vegetables separately.
Squeeze lemon juice on the fish and serve.

Bon appetit!

Fresh, frozen, smoked, wild, bred and baltic fish, as well as a wide range of fish products are all available in the Kuchnie Świata delicatessen network and in our KUCHNIE ŚWIATA FISH CAR mobile store. Detailed information is provided by employees of individual stores – the contact list of individual locations can be found at our website under the DELICATESSEN tab. Detailed information and contact to the mobile store can also be found at our website under the FISH CAR KUCHNIE ŚWIATA tab.

We especially recommend fresh fish imported from the furthest and most exotic areas of our globe, such as: mullet, coalfish, Atlantic cod, sea bream, plaice, grouper, white halibut, Pacific halibut, crimson, dolphinfish, gurnards, sea bass, limanda, taiva, Atlantic salmon, chum salmon, mackerel, marlin, horse mackerel, peter fish, trout, escolar, perch pike, sardine, anchovy, seriola, vendace, sola, turbot, tilapia, tuna, eel, Pacific eel, swordfish, angler fish, lemon sole, yellowtail, common dab.

Larger quantity orders, as well as non-standard orders can be placed at the tel. no.: 22 785 95 20 or by sending an e-mail at the address:

On special request we are also able to deliver exotic fish, e.g. parrotfish and even shark!