Which river fish is the healthiest: top 3 species

Yulia PoteriankoLife
River fish species are just as beneficial as their marine counterparts

It is a common belief that sea fish is healthier than river fish. However, not all nutritionists agree, as there are also very healthy and tasty species of river fish that can be caught in the nearest reservoir.

OBOZREVATEL has compiled a list of three such fish species, all of which are found in the rivers of Ukraine.

Crucian carp

This fish contains a rich variety of vitamins (A, B, C, E, PP) and minerals (iodine, phosphorus, fluorine, calcium, magnesium, sodium, iron, and sulfur). These components have positive effects on the condition of the skin and hair, aid in improving the functioning of the thyroid gland, and boost immunity. Crucian carp is not as fatty as sea fish, making it suitable for those who are calorie-conscious. Additionally, it is a good source of protein. The only challenge is that it is a rather bony fish, so it should be eaten slowly.


The meat of this river predator is rich in vitamins (A, C, E, group B, PP) and also contains substantial amounts of sodium and phosphorus, along with other important minerals. Pike is a low-calorie, low-fat fish, especially when consumed in stewed, boiled, or baked form. It is easily digestible and suitable for people with digestive problems. Pike can be used in various dishes, from steaks to cutlets.

Pike perch

The percentage of fat in pike perch meat is practically zero, making it an excellent dietary choice. It is rich in nutrients, including sodium, potassium, vitamins A, B6, C, niacin, thiamine, iron, calcium, magnesium, and phosphorus. Consuming pike perch has positive effects on the condition of the skin, hair, bones, muscles, and the cardiovascular system. This fish is suitable for children and contributes to the formation of healthy and strong teeth due to its phosphorus content.

River fish should be consumed at least twice a week, with a recommended portion size of 150 grams each time. Before consumption, it should undergo thorough heat treatment to eliminate potential parasite eggs that may be present in river fish meat. Boiling, stewing, or baking are preferable methods, as frying adds extra calories, and smoking or drying may not process the fish deeply enough.

Earlier, OBOZREVATEL published a fishing calendar for June 2023.

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