Sprat: benefits and harm to the body

Sprat is the common name for several varieties of small marine fish that are widely used in cooking. Sprat is a dietary, wholesome and tasty product. This fish is one of the most affordable. On the shelves of shops you can find a wide variety of options - pickled, smoked, frozen, and in some regions - even fresh fish. Despite the fact that the sprat is a very small fish, it can bring great benefits to the human body.

What does a sprat look like and where is it found?

Sprats are a group of varieties of small fish that belong to the herring family. To date, 5 species are most common, all of which are of value to the fishing industry and are widely used in cooking. Sprat has such external characteristics:

• body length up to 10 cm;
• flat body, with a slight thickening in the back;
• mirror-silver skin color;
• dark gray strip along the back;
• small scales, usually quickly falls off by itself, therefore, fish is sold in stores without it;
• small head with large round eyes.

Depending on the environment, the external characteristics of the fish may vary. It is also important to know how different types of sprats differ.

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All types are equally useful and affordable, but there are minor differences. To date, 5 types of sprat are widely used in cooking.

1. Baltic or Black Sea - the most common and numerous species of small schools of flocks. It lives in the waters of the Black Sea and in the Baltic.
2. Anchovy - a large variety up to 14 cm long, lives mainly in the Caspian Sea and is used for cooking sprats and canning in tomato.
3. Big-eyed - thermophilic fish with large eyes, a bit like hamsa, contains a large amount of healthy fats.
4. Abrauskaya is a small fish that lives in fresh water, widespread in Turkey.
5. Caspian - a fish that lives mainly in the waters of the Caspian Sea. Large - up to 16 cm, with a flattened body and mirrored shiny scales.

The most common variety is the Baltic sprat, it is it that is massively mined and used in the food industry. Also, this particular variety of the Baltic States supplies to other countries of the world in fresh-frozen form.

What is the difference between sprat and sprats and hamsa

Hamsa is a more fleshy fish, it has more mouths. It has a less shiny, translucent skin, a longer body. Her fillet is not so fat, but no less useful. The hamsa on its broad back has a dark gray, almost black wide stripe - the sprat does not have such a feature. Hamsa is also called the Black Sea anchovy; it is caught in certain seasons; it is not sold fresh in stores all year round, unlike sprats. Hamsu is also not used massively in the food industry, it is rarely canned.

Tulka is also the common name for different species of fish of the herring family, but it differs slightly from sprats. She has a short head, a rounded back, larger scales and long fins and tail. The composition of the kilka is also slightly different - it contains a little more fat. The taste differences are minor.

Composition and calorie content

Due to the complex composition and the presence of active components in high concentration, the sprat is able to positively affect human health. This fish has everything you need to feel good, rarely hurt and look good. To appreciate the full benefits of this fish, it is important to know what is in its composition. Researchers studied the sprat in detail and were able to provide a complete list of the valuable substances that it contains.

1. Vitamin A and E are antioxidant substances that promote healthy skin and hair, prolong youth, prevent cancer and strengthen the immune system.
2. Vitamins of group B (B3, B6, B9 and B12) - are responsible for immunity, blood formation.
3. Trace elements: magnesium, zinc, potassium, sodium, iodine, manganese, phosphorus.
4. Fatty acids, omega-3, omega-6 - support the nervous system and contribute to the normal functioning of the immune system.

In 100 g of sprats, about 135–140 kcal, depending on the age of the fish and habitat. Larger fish are always a little fatter, so they can be caloric. From one gram serving, a person receives 20–21 g of protein, about 5–7 g of fat, again depending on the age and variety of fish. The rest is water, ash, trace elements.

Useful properties of sprats

Sprat is a very useful fish, it contains almost all the substances that are needed to maintain the health of the body, prolong youth, cover basic needs. Knowing what this small fish is useful for, you can use it regularly in your diet. In some cases, it can be especially useful if applied correctly.

For women

It is imperative for women to regularly include sprats in their diet, because this slave contains substances that provide the following beneficial effects:

• supports the functioning of the hormonal system;
• prevents premature aging;
• normalizes the functioning of the reproductive system;
• nourishes the brain and nervous system;
• restores skin elasticity and hair beauty;
• strengthens nails;
• enhances the effectiveness of protective functions.

For women, this fish acts as a hormone regulator, supplying the organs of the endocrine system with the necessary trace elements and substances that normalize their work.

For men

According to WHO recommendations, every man should consume at least 500 mg of fatty acids with food every day. This is necessary in order to maintain reproductive function, the activity of the nervous system, to cope with great physical and mental stress.

In addition, doctors focus on the fact that men have an increased need for proteins. Both of these components, proteins and fatty acids, are found in abundance in Baltic sprats. Therefore, it is important to regularly include this product in the diet, especially if the daily activities of men are associated with physical, mental or stress.

During pregnancy

Any mother wishes only the best to her baby, and proper nutrition is the first choice that a woman makes during pregnancy for the well-being of her baby. Sprats can be part of a healthy diet during this period. According to recent studies, eating this fish during pregnancy helps the baby develop properly.

The sprats contain omega-3 and omega-6 polyunsaturated fatty acids that cross the placental barrier and positively affect embryo development. Thanks to the consumption of this fish during pregnancy, a woman contributes to the child’s cognitive skills and the health of his musculoskeletal system. Sprat also contains mineral compounds that contribute to the proper formation of organs in the fetus and prevent malformations.

The sprat contains valuable proteins necessary for the growth of the baby, phosphorus and vitamin PP and fats, which beneficially affect the mother's immune system. In addition, the fish is rich in potassium and magnesium, which support the health of a woman’s nervous and cardiovascular system and prevent the development of postpartum depression.Iron and folic acid help avoid fetal anemia and hypoxia.

When breastfeeding

A woman's body quickly depletes during breastfeeding if she does not eat properly. Due to the peculiarities of the processes occurring inside the body during lactation, the need for nutrients, minerals, proteins and fats increases. Therefore, sprats can be included in the diet of a nursing mother, only it must be cooked correctly.

You can introduce sprats into your diet from about 4-6 months, depending on the state of health and the characteristics of the development of the child. But you need to consult a doctor, as there is a risk of an allergic reaction. It is better to start with the smallest amount, for example, try to eat one fish for breakfast. During the day, it is necessary to monitor the well-being of the child, make sure that the fish did not provoke an allergic reaction.

For children

Children from the age of three need to introduce sprats into the diet. With the permission of the doctor, you can do this before. This fish is a source of active substances necessary for the growth and intensive development of the child. There are 8 main advantages of this fish for children.

1. Sprat contains fatty acids that support immunity and affect brain development.
2. Consumption of this fish on an ongoing basis will help to avoid a deficiency of magnesium and zinc, which means it will protect the child from problems with concentration and stress.
3. The sprat is especially useful for those children who have started to experience vision problems at an early age - the active components that make up this fish protect eye health.
4. Sprat contains mineral compounds that promote healthy bone growth.
5. It contains potassium, which supports the health of the cardiovascular system, which is extremely important during the growth period.
6. Fish is rich in antioxidants that cleanse the body and neutralize the effects of free radicals. Vitamins - tocopherol and retinol are presented in the highest concentration. They are often part of pharmaceutical supplements to enhance immunity in children.
7. Sprat in the diet of children provides the body with protein necessary for growth, prevents the appearance of excess weight.
8. The fish contains iron, which prevents the development of anemia.

Children can be given this fish from the age of three or even earlier if the pediatrician permits. The only contraindication is a tendency to allergic reactions. Sprat, like other types of fish, can provoke allergies in children with hypersensitivity.

When losing weight

Sprat is an excellent dietary product with a minimal calorie content and a high content of fatty acids. It is useful in losing weight, because it has the ability to beneficially affect metabolism, but it does not contain carbohydrates at all. The valuable substances that the sprat contains, provide additional benefits when losing weight:

1. Helps the liver cope with toxic stress and excrete decay products of adipose tissue.
2. Stimulate lipolysis, stimulate the process of burning fat.
3. Maintain skin elasticity, prevent stretch marks.

Even with the toughest diet, the sprat will help you lose weight without harming your appearance. It has all the necessary substances in order for the skin, nails and hair to shine with health.

Sprat diet is the ideal solution for those who want to lose weight in a short time without negative consequences for the body. Moreover, it is useful to eat fish for those who have already lost weight, but want to maintain their figure in perfect condition. From sprats you can make delicious additions to side dishes, for lunch and dinner, it can be used for diet sandwiches and snacks.

With diabetes

The diet of a person with diabetes is fundamentally different from the nutrition of a healthy person. The problem is that he should not consume carbohydrate-rich foods. That is why doctors recommend using protein products as an alternative source of energy. Sprats are the best option.What is useful fish for diabetes:

1. It prevents the development of ketosis, saturating the body with essential fats for functioning.
2. It provides energy, and does not contain carbohydrates at all.
3. Provides the body with the mineral compounds necessary to maintain balance.
4. Protects against the development of diabetes complications.
5. Due to the presence of fatty acids involved in the metabolism and normalizes the rate of conversion of calories into energy.

Sprat in diabetes can and should be regularly included in your diet, because it brings health benefits and does not overload the pancreas. But if there are other contraindications to the use of sprats, it is better not to risk it. It is important to consult a doctor and ask him to calculate the maximum allowable amount of this fish in the daily diet as accurately as possible.

With gastritis

Refuse sprats with gastritis is only in one case - if an exacerbation has begun. In all other cases, this fish will only benefit. Fats and fat-soluble vitamins contribute to the rapid regeneration of mucosal cells, therefore, accelerate the recovery process. But with gastritis, you need to know what types of sprats are best excluded from the diet. There should not be such varieties in the diet menu:

• smoked;
• salty;
• spicy;
• in tomato.

The fish can be fried, but before eating it must be kept on a paper towel so that it absorbs the remaining oil. You can bake it, make a lightly salted version, cook stewed sprats or make sprats.

With gout

The main therapeutic method for gout is a therapeutic diet. It is food that helps to cope with the disease faster and control metabolic processes. Sprat is one of the few protein foods that is allowed for gout, but in very small quantities. It does not contain purine bases, so it can be consumed 1-2 times a week. Serving should not exceed 100 g. For gout, it is important to eat protein products along with fresh vegetables and berries. To reduce potential risks, you must also consume at least 300 ml of alkaline mineral water every day.

The only important limitation is that in no case can you eat canned sprats. To maintain health with gout, you need to choose the most safe methods of cooking fish. For example, you can make steam patties out of it. It is also desirable to minimize the amount of salt, not to use any trans fats (margarine, fat, butter) when cooking fish.

What is useful sprat in tomato sauce

There are two types of sprat in tomato sauce - freshly prepared and canned. Canned food can be purchased at any grocery store - this is the most affordable and loved by many fish. The advantage of this product is that during the conservation process, the main beneficial substances are preserved in the right concentration. That is, the use of canned sprats is the same as that of fresh fish - fried, salted or baked. Sprats in tomato sauce contain fish oil, rich in fatty acids, which ensure the normal functioning of the nervous system and support the immune system. The main vitamins of groups B and vitamin D are preserved in fish, as well as fat-soluble ones - retinol and tocopherol.

Despite the fact that canned sprats in tomato sauce preserve all the beneficial substances, nutritionists do not recommend consuming this product often. The fact is that in the preservation process, preservatives are used that allow you to preserve the freshness of the fish over a long period of storage. Typically, the shelf life of canned food is 2 years. During this time, the acids contained in the tomato react with the metal coating of the container, forming harmful substances. In addition, the preservatives themselves are quite toxic. There are other risks when buying canned sprats in tomato sauce:

1. Such a product can provoke the development of botulism if the technology was violated during cooking.
2. In the bank, fish can begin to deteriorate more quickly if storage conditions have been violated.
3. Counterfeit is sometimes sold in stores - a fake of canned food.

It is important to read the information on the packaging - look at the date of manufacture, choose the freshest product, pay attention to compliance with GOST.

Harm and contraindications

The main risk associated with the consumption of sprats is the presence in it of heavy metals, primarily mercury. Heavy metals have a carcinogenic effect, lead to metabolic disorders, affect the hormonal background. Fish that live in polluted waters accumulate toxic substances. That is why it is worth buying sprats only in stores where it comes from grocery stores, which are required to do product analysis. If a critical concentration of heavy metals in fish is detected, the batch is not allowed into retail stores.

Even if the sprat is completely safe, it can not be used for such diseases and problems:

• allergy to fish;
• impaired functioning of the kidneys and liver;
• gastrointestinal tract diseases in the acute stage.

In addition, sprats, like many other species of marine fish, are at risk of infection with parasites. If the fish is grown under artificial conditions, the risk is several times lower. In general, parasites are extremely rare in sprats, but anyway such a risk is not excluded. In order not to become infected, it is important to heat the fish, cook at a temperature of at least 60 ° C for ten minutes. If you need to salt a fresh sprat, you should send it to the freezer for a day - at temperatures below 20 degrees, the larvae of the worms die in a day.

How to choose and store

To choose a healthy and fresh sprat, it is important to know the basic rules. You need to buy sprats in stores or places specially equipped for the sale of goods of this type. It is important that the place is in compliance with sanitary standards. The selection rules differ depending on which variety of sprats you need to buy.

Characteristics of quality salted sprats:

• the presence of a clear brine;
• dense consistency of fish;
• whole abdomen, without damage;
• fishy, ​​fresh smell, if sprats of spicy salting - with notes of spices.

If there are several fish in the container with loose fillet or with damage in the abdomen, this is within the normal range. If all the fish is loose, with damage in the abdomen, and the brine is muddy - you should not buy it, it is not fresh. Salted sprats can be stored in the refrigerator for 72 hours. You can extend the shelf life of fish. To do this, it should be cleaned, put in a jar with onion rings, add vinegar and pour sunflower oil. Such fish can be stored in the refrigerator for up to a week.

Characteristics of quality smoked sprats:

• golden skin;
• moderately dry, but not overdried fillet;
• fishy, ​​with notes of smoke, fresh smell.

The most difficult thing to choose smoked fish. The aroma of smoke very strongly maskes the unpleasant odor that occurs when the sprat spoils, so you should also pay attention to the production date and storage conditions. Smoked sprats must be consumed for 72 hours, but if all storage rules are followed, you can eat it before the expiration date.

Characteristics of quality fresh-frozen fish:

• dense and shiny, almost mirror skin;
• lack of damage to the surface;
• fishy, ​​expressive smell, without impurities;
• dense, not loose consistency, fish should not tear when pressed.

The rules for choosing canned sprats are slightly different. Sprats and sprats in tomato - canned food, which is often created from the same species of fish. You need to choose these canned food according to the same principle. The first thing you should pay attention to is the absence of dents, rust and other types of damage on the bank. You must also make sure that the jar is not swollen. If the lid pulses and springs when pressed, it is better to choose a different jar. There are bloated canned food is strictly contraindicated - they may contain bacterial toxins that provoke botulism, a fatal disease.It is also important to check the expiration date - it is better to buy the freshest canned food and not to store them for a long time.

Is it possible to freeze
If fresh sprats were bought in large quantities, you can freeze them. You can save fish in the freezer for a maximum of 2 months. It is best to freeze fish without guts - it will be easier to cook in the future. You can pack in portioned packets and take out one at a time as needed. This is important, because if you freeze all the fish at once in one package, then you have to cook it all at once 1 time. Repeated freezing of sprats is not recommended, it loses its taste, becomes loose and breaks into pieces when frying.

What can be cooked from sprats: recipes

There are countless recipes that help preserve the benefits of sprats and maximize its taste. It can be served fried, grilled, added to salad, used for snacks, pastes and sandwiches. Versatility is the main advantage of the sprat, its taste can satisfy even the most demanding gourmets. Sprats in the diet can serve as an excellent alternative to meat. In fact, it contains the same amount of protein, but it is less caloric and much more useful. Below are the best recipes for this fish, which are popular all over the world.

Sandwiches

Sandwiches can be prepared from different types of sprats. There are popular recipes for cooking canapes and sandwiches with spicy salty sprats. Here are 3 different successful combinations of products for making sandwiches:

• spiced peeled sprat, gherkin, brown bread;
• white bread squares, cheese cubes, spiced sprats, olive;
• pickled onions, slices of brown bread, sprat, greens.

You can cook delicious sandwiches with fried sprats. It goes well with fried sprats with white bread, cheese and garlic paste, cherry tomatoes. You can also make a paste of this fish to make sandwiches.

Soup

There are two of the most popular recipes for making sprat soup. You can take canned fish in tomato sauce or freshly frozen sprats. Canned soup is prepared very quickly and easily. This recipe can be suitable for busy people or for emergency cases when you need to feed everyone a hearty meal, but there is sorely enough time to prepare other dishes.

Ingredients:

• 1 can of sprats;
• 1.5 liters of water;
• 4 potatoes;
• 1 onion;
• 1 carrot;
• parsley;
• dill;
• Bay leaf;
• salt;
• allspice.

First you need to put a pot of water on the fire until it boils, peel and cut the potatoes into small cubes. Add salt, bay leaf and allspice to boiling water, and then toss the potatoes. While it is boiling, cook the fry - bring the chopped onion with grated carrots to the pan in the pan. When the potatoes are ready, add the roast and canned fish, bring to a boil and turn off after 5 minutes. Before serving, add the greens directly to the plate. If you have a little more time, you can cook a delicious fish soup with freshly frozen sprats.

Ingredients:

• 600 g of sprats;
• 6 potatoes;
• 1 carrot;
• 1 medium onion;
• dill;
• green onions;
• Bay leaf;
• cloves;
• allspice;
• 1 tablespoon of rice;
• salt to taste.

The algorithm of actions is quite simple - you need to start by boiling water and peeling potatoes. Dice potatoes and rice into boiling water, salt after 5 minutes. Clean fish, remove heads and ridges. When rice with potatoes is ready, add fish and spices, fry the onions and carrots and also send to the pan. Boil the fish for no more than 7–10 minutes, before serving, add greens portionwise to each plate.

Sprats

Today, many fish factories produce canned sprats, so it is not always easy to choose a truly high-quality product. For those who want to enjoy the most tasty and healthy sprats, there is a recipe for self-cooking.

Ingredients:

• 700 g of frozen sprat;
• 50 g smoked sprats;
• 1 tablespoon of salt;
• ½ cup sunflower oil;
• 100 ml of strong black tea.

It is necessary to prepare a cauldron, pour oil into it. To clean the fish (both raw and smoked) - remove the intestines and heads. Lay the peeled sprat in the oil in layers, separately dissolve the salt in strong tea and add to the cauldron. Cover and simmer for 2 hours over minimal heat. You can cook in a slow cooker by selecting the “Extinguishing” mode for 2 hours.

Pate

From sprats you can cook many different types of paste. Among the variety of different recipes, everyone will be able to choose the one that will be to their taste. The three most popular recipes are described below.

To prepare a sprat paste in oil, you need to proceed according to this scheme:

• Mash 200 g of fish with a fork in a deep bowl;
• add 100 g of cheese, grated on a fine grater;
• finely chop the greens;
• add mayonnaise (2 tablespoons) and black pepper.

This pate is perfect for sandwiches and tartlets, it can be wrapped in pita bread or simply used as an appetizing fish appetizer.

To prepare a sprat paste in tomato, you need to follow these steps:

1. Grind the jar of sprat with a fork.
2. Add 4 egg yolks, also knead or grind to a homogeneous mass in a blender along with fish.
3. Add a clove of garlic and mayonnaise to taste.

You can take this paste as a basis for sandwiches or use it to fill the remaining halves of egg white. Before serving a dish with a paste, it is recommended to decorate with fresh green onions.

Cutlets

It is much easier to cook cutlets from sprats than from any other fish. Its advantage is that you can not choose bones - if you grind them well, they will not be felt in cutlets. The finished dish will be rich in phosphorus, calcium and other minerals, which abound in the sprat ridge.

Ingredients:

• 700 g of freshly frozen fish;
• 1 egg
• 3 slices of white bread;
• bulb;
• breadcrumbs;
• fish spices, salt, pepper.

It is best to add aromatic herbs to the fish, they soften the specific flavor and make the taste of cutlets more tender. So, step-by-step instructions for cooking healthy and satisfying cutlets.

1. Rinse the sprat, remove the head with intestines.
2. Skip the fish twice through a meat grinder.
3. Grind the onion there.
4. Add the egg and bread, previously soaked in milk and squeezed.
5. Mix everything, add spices and salt, and then form the patties and dump them in breadcrumbs.

Fry the patties until golden brown. They can not be crushed, if after frying it is planned to stew meatballs in tomato sauce. It is advised to add a small amount of garlic to the sprats minced meat - it will turn out even more aromatic and tasty. Some housewives use sprats as a filler for cooking red fish cutlets. In this case, you need to mix the components in a ratio of 1: 1. Then in the finished cutlets the taste of red fish will dominate.

How to salt a sprat at home

You can cook salt sprat on your own and be absolutely sure of the freshness of the snack. The task is quite simple, even a child will cope with it. All that is needed for salting:

• 1 kg of sprats fresh frozen;
• 2.5 tablespoons of salt;
• 20 g of sugar.

This is a dry salting method. You just need to rinse the fish, let the water drain. The heads and guts should not be removed, otherwise the fish will be too salty. Take a container - a container with a lid, a jar or a bucket.Directly in the container, mix the sprat with your hands with salt and sugar, and then cover and salt in the refrigerator for 24 hours. Add spices as you like. Peel the prepared sprat and put it in jars of oil and vinegar, so it will be stored longer.

How to fry a sprat in a pan

Fried sprats are a great addition to potato dishes, as well as a great snack for a casual and festive table. It is best to fry the fish in a pan with a thick bottom so that it is well-fried. Below is a step-by-step instruction.

1. Rinse sprats, remove the head and intestines. This can be done very easily with your hands without using a knife.
2. Remove the ridge and flatten the carcass so that it is flat.
3. Slightly salt the carcass, you can also pepper, dump in wheat flour and send to a hot frying pan with butter.
4. Fry the sprat on both sides until a light golden hue, without overexposing, otherwise it will turn out dry and tasteless.

Fried fish can be served with lemon slices, olives, cherry tomatoes, or prepare tomato and cheese sauce if the sprat is served as an appetizer.

Can animals be given sprats

Pets often show interest in human food. It is not surprising that a cat or dog will beg for a sprat - many animals like this fragrant fish. But do not rush to indulge the whims of pets. It is important to make sure that the fish does not harm the animal.

Most cats love sprats very much, this is not surprising. But in large quantities, this fish is contraindicated for cats, because it is a huge burden on the kidneys. In order to pamper your pet with fish, you need to boil or bake it - it is undesirable to give it raw because of the risk of food poisoning or infection with parasitic infections.

Dogs are also sometimes not indifferent to fish, but with these pets and their diet, not everything is so simple. Theoretically, fish is very useful for dogs, it must be added to the diet. The fats and minerals that the product is rich in strengthen bones and make the coat smooth and silky. But there is a huge minus - it causes allergies in representatives of many breeds. The problem is that the first allergic reactions cannot always be recognized, but if the dog eats fish on an ongoing basis, it may have big problems with the digestive system, rash, hair loss. Boiled sprats can be given to dogs no more than 1 time per week and only in small quantities so as not to harm.

Interesting Facts

Sprat is a fish with a rich history. Legends go about her in the Baltic states, but the sprat is known all over the world only from the best side. The most interesting facts about this species of fish are described below.

1. Sprats are fish that feed on plankton. If not caught, it can simply disrupt the ecosystem of the seas.
2. This species is not in vain considered a schooling, the fish always walks in the seas in large schools, it is impossible to meet it alone.
3. One small fish during the spawning period can lay up to 14,000 eggs, a third of which will become fry.
4. Sprats often eat part of their eggs, because after spawning, her body is very depleted.
5. In some regions, the sprat contains too many heavy metals, in particular mercury, so its catch is prohibited.

Sprat is an incredibly healthy fish that can often appear in the diet of people, regardless of their age and state of health. The main thing is to make sure that there is no allergic reaction, and to properly prepare this product!

Sprat photo