Bluefish: List and properties

Oily fish is a food high in healthy fats and ideal for all types of diets. Do you know which types of fish belong to this category?

Oily fish , also known as fatty fish , is a category of fish characterized by its high content of healthy fats , especially omega-3 fatty acids.

These essential nutrients provide a host of health benefits, making oily fish a nutritionally rich and delicious choice.

In this article, we'll explain what oily fish are, their nutritional properties, and provide a list of oily fish so you can distinguish them.

What are Blue Fish?

Oily fish , also known as fatty fish, are a group of fish characterized by their high content of healthy fats , especially omega-3 fatty acids . These fatty acids are essential for the optimal functioning of the human body and cannot be produced by it, so it is necessary to obtain them through diet.

Why are they called “blue”?

Contrary to popular belief, the name " oily fish " does not refer to the color of their skin, although it is true that some species, such as tuna or mackerel, have a bluish tint on their backs. The term "oily" is due to a nutritional criterion : these fish have a fat content exceeding 5% in their muscle tissue, while white fish only have around 2%.

At first glance, it is very difficult to differentiate all types of fish , because at first glance they do not have very different physical characteristics from white or semi-fatty fish.

There are countless recipes with oily fish, as they are a delicacy in Spanish and world cuisine.

They have a predominant flavor and are usually the protagonists in all recipes where they are added.

Blue Fish List What are Blue Fish?

Below, we'll give you a very complete list of oily fish so you have plenty to choose from before looking for a recipe.

The list of oily fish would be:

ANCHOAS
Eel
Herrings
Tuna (especially bluefin tuna)
Northern tuna
Anchovy
Mackerel
Mackerel
Melva
Palometa (Brama Brama)
Swordfish
Lemonfish
Salmon
Sardines
Trout
Lamprey

These fish are known not only for their omega-3 content , but also for other nutrients such as high-quality protein, vitamins, and minerals.

Let's get to know these fish in more depth:

Sardines

Sardines are one of the most consumed oily fish, especially in summer.

These small fish are rich in omega-3, calcium and vitamin D.

Sardines can be eaten canned, smoked or grilled.

ANCHOAS

Anchovies are small and tasty, and can be found in a variety of forms in supermarkets.

These fish are used in salads, sauces, and as appetizers. For example, in Spain, it is very common to eat olives stuffed with anchovies.

Herrings

Herring is a blue fish widely consumed in Europe and is found in the Atlantic Ocean.

This fish is rich in healthy fats and vitamin D. It is commonly used in smoked and marinated dishes.

Mackerel

Mackerel is a large blue fish that is widely consumed in summer, whether grilled or barbecued.

It is rich in omega-3, vitamin B12 and selenium , and usually weighs between 1,5 or 2 kg on average.

In addition to the above, mackerel can be smoked, grilled, or baked.

Bonito

Related to tuna, bonito is an oily fish rich in protein and omega-3 fatty acids. It is used in canned goods and cooked dishes.

It is very common in northern Spain, where it is part of very famous gastronomic dishes.

Tuna

When asked which is the most consumed oily fish, tuna is a clear winner.

There are different types of tuna, such as bluefin tuna, which is very rich in omega-3 and protein.

It's used in a multitude of recipes such as sushi, salads, and other cooked dishes. However, its consumption is so high because it's so easy to buy and store in cans.

Salmon

Salmon is the blue fish that is always used as a reference for its excellent nutritional properties.

At first glance, it is known for its pink color and mild flavor.

Salmon is an excellent source of protein and omega-3 fatty acids, and is also low in calories.

There are different recipes with salmon, it being an essential part of sushi dishes.

Swordfish

Swordfish is a true delicacy. Its flesh is firm and succulent, with a mild flavor that wins over many palates. It's also a rich source of omega-3 fatty acids, which are beneficial for heart health. However, it's recommended to consume it in moderation because, as a large, long-lived fish, it can accumulate certain contaminants, such as mercury.

Mackerel

Horse mackerel are oily fish with firm flesh and a pronounced and very characteristic flavor.

There are many types of horse mackerel, although in Spain the white horse mackerel, also known as the Mediterranean horse mackerel, is the most commonly consumed.

Anchovy

It is the same fish as the anchovy ( Engraulis encrasicolus ) . Anchovies are popular in Mediterranean cuisine and are often served in vinegar or olive oil. The only difference between anchovies and whitebait is the method of preparation.

Fried anchovies are also famous in gastronomy, which is not the healthiest recipe, but it does have an exquisite flavor.

Trout

Trout is a freshwater fish, predominantly found in clean, fast-flowing rivers and lakes. Its slender, streamlined body allows it to move easily and precisely through the water, and its coloration often varies from silver to green, even with flashes reminiscent of a rainbow.

Culinary speaking, trout is highly prized. Its delicate white meat has a distinctive flavor, ideal for a variety of preparations, from roasts to more sophisticated dishes. Nutritionally, it is a valuable source of omega-3 fatty acids, essential for cardiovascular health.

Eel

Eels are serpentine fish, recognized by their elongated bodies and slimy skin. They belong to the order Anguilliformes and are found in both fresh and salt waters worldwide. Their life cycle includes a larval stage in the sea and an adult stage in rivers, lakes, or estuaries. Eels are highly migratory and can grow to considerable sizes, depending on the species.

Melva

The melva, also known as bonito del norte, is a pelagic fish with a slender, elongated body found in temperate and cold waters of the Atlantic Ocean and the Mediterranean. It belongs to the Scombridae family and is distinguished by its dark blue coloration on its back and silver on its sides and belly. It is a migratory fish that forms large schools and is prized in fishing for its flavor and texture.

Butternut

The pomfret, scientifically known as Brama brama, is a pelagic fish with a slender, laterally compressed body. It belongs to the Bramidae family and is found in tropical and subtropical waters. It stands out for its bright silver coloration and long dorsal fin. It is a voracious predator that feeds on small fish and crustaceans and is sought after in sport fishing for its strength and endurance during fights.

Lemon fish

The amberjack, scientifically known as Seriola dumerili, is a fish with an elongated, fusiform body belonging to the Carangidae family. Its common name is due to its bright yellow coloration on its upper body and fins. It is found in tropical and subtropical waters around the world, preferably near underwater structures such as reefs and shipwrecks. The amberjack is an agile and voracious predator, feeding primarily on small fish and squid.

Benefits of Blue Fish

Oily fish are a very healthy food due to their good nutritional properties.

Although their calories may vary and be slightly higher than those of white fish, they are still very healthy.

For example, a 100-gram piece of tuna has only 139 kcal, and is mostly made up of protein, vitamins, and minerals.

In general, these are the nutritional properties of oily fish:

Omega-3 fatty acids: Oily fish are one of the richest sources of omega-3 fatty acids. These fatty acids play a key role in cardiovascular health, brain and nerve function, and also have anti-inflammatory properties.
Quality proteins: Oily fish is an excellent source of complete protein, meaning it contains all the essential amino acids the body needs to function properly.
Vitamins and minerals: They are rich in vitamins such as vitamin D and various B vitamins, as well as essential minerals such as iodine, selenium, potassium and zinc.
Saturated fatsDespite being “fatty,” these fish tend to have low levels of saturated fat, making them a healthier choice compared to sources of saturated fat like red meat.
It improves the health of the nervous system and brain : Thanks to Omega-3 fatty acids, oily fish promotes communication between neurons, improving memory and concentration. It is also vital for brain development in children and during pregnancy.
It benefits the skin and vision : Healthy fats and vitamin A help keep the skin hydrated and protect the eyes from degenerative diseases such as macular degeneration.
Anti-inflammatory effects : Consuming oily fish regularly can reduce inflammation in the body, which is beneficial for joints and in autoimmune diseases such as arthritis.

Curiosities about Blue Fish

Color and camouflage : The term "blue fish" comes from the bluish tone of its skin, although its flesh can be of other colors, such as the pink of tuna.
Great migrants : Species such as tuna and salmon travel thousands of kilometers in search of food and warm waters, and tuna can reach speeds of up to 70 km/h.
Longevity and size : Bluefin tuna can live up to 40 years, while fish like sardines have a shorter lifespan, making them more sustainable.
Temperature control : Fish like tuna can maintain a higher body temperature than the water, giving them an advantage when hunting.
Healthy pigments : Salmon has a pigment called astaxanthin that not only gives it color, but is also a powerful antioxidant.
Sharp senses : Mackerel and other oily fish have sharp vision and are very sensitive to vibrations, which helps them hunt.
Nutrient richness : Their diet, based on plankton and crustaceans, is the key to their high Omega-3 content.
Bright reflections : Some of these fish can reflect light to better camouflage themselves and disorient predators.