Plant-Based Substitutes for Fish Dishes

Understanding the nutritional composition of fish is important as they are considered a valuable component of daily diet - primarily an excellent source of complete protein (averaging 16-20% per species). Based on fat content, fish can be classified as lean (with a fat content of < 5%) and fatty (5-15% fat). Lean fish include m.in. cod, perch, myrung and brook trout. Due to their low fat content, they have a lower calorie content - around 80-100 kcal per 100g (which can be beneficial when planning a calorie-reduced diet) and are easily digestible. Fatty fish, on the other hand, are a rich source of unsaturated fatty acids - particularly Omega-3 fatty acids (EPA and DHA). These fatty acids are part of cell membranes and contribute to the proper functioning of many organ systems, including the nervous system, respiratory system, and cardiovascular system. The human body cannot synthesize these fatty acids; they must be obtained from food. Examples of fatty fish include m.in. salmon, herring, sardine, eel, and rainbow trout. In addition, fish are a source of Vitamin D, some B vitamins, and minerals such as phosphorus, iodine, and potassium. The authors of the nutrition standards for the Polish population recommend that adults consume at least two servings of fish per week (including at least one serving of fatty fish) to obtain an adequate amount of EPA and DHA fatty acids (H. Mojska et al. 2020). However, it is important to note that fish are not the only source of these fatty acids. The human body can also convert another Omega-3 fatty acid - Alpha-Linolenic acid (ALA) - into EPA and DHA, which is present in many plant products. Another option is to use an appropriate supplementation.