For centuries, people in different countries have continued to enjoy salted fish (also referred to as saltfish, bacalao, bacalhau, and klippfisk). It isn’t just a great way to extend the shelf life of a fish, but it also improves its texture and flavour. On top of that, salted fish has great health benefits, helping you to live longer and prevent diseases. It is also made of between 80 to 85% proteins, which is more protein than beef or chicken. It also contains three very important nutrients; Vitamin D, Selenium, and Omega 3.
Vitamin D
Saltfish is rich in Vitamin D. This is a key nutrient for better health as it assists the body’s regulation of calcium and phosphate levels. These nutrients are necessary to keep the bones, teeth, and muscles healthy.
Selenium
Your body needs selenium to function correctly. It helps protect your body from oxidative stress and has an important role in metabolism and thyroid function. This mineral isn’t present in many foods, but 200 grams of saltfish can give you 70% of the daily recommended intake. Selenium also helps boost your immune system, as well as slowing age-related mental decline, and even reducing your risk of heart disease.
Omega 3
Omega 3 fatty acids make up the small amounts of fats found in saltfish. Consuming 200 grams of salted fish can give you up to 80% of the recommended intake. These fats are key for cardiovascular health. This is because they can help to maintain healthy cholesterol levels by lowering the levels of triglyceride (the main constituents of body fat).
What if I have any health problems? Can I eat salted fish?
If you have diabetes, fish is good for you. Protein provides some of the daily energy we need and omega 3 is great for the heart. Low levels of vitamin D are also common in people with diabetes, so incorporating saltfish into your daily meals can be very beneficial. If you’re suffering from hypertension, soak your saltfish in cold water. Change the water 2-3 times during the day to remove some of the salt, while still maintaining the same texture and nutritional content.
Do you want to try?
If you want to give salted fish a try, we recommend our Colombo’s Salted Cod. And if you need inspiration you can find your favourite salted fish recipe and level up your cooking game.
