🌊 The Underrated Ocean Treasure: Saira Fish
Among the many fish that reach our tables, one species remains surprisingly undervalued yet incredibly beneficial—the saira, also known as Pacific saury (FAO Fishery Info). It is inexpensive, nutritious, and delicious, making it a hidden gem for health-conscious people who want variety in their diet without breaking the bank.
💡 What Nutritionists Say About Saira
Dietitians emphasize that saira is rich in protein, omega-3 fatty acids, vitamins, and trace minerals. According to studies published in NCBI, eating oily fish like saira helps reduce inflammation, improve brain function, and protect cardiovascular health. Nutrition experts also highlight that this fish provides essential nutrients for skin, hair, and joint elasticity.
📊 Nutritional Formula of Saira
Per 100 grams of grilled saira contains approximately:
- Calories: 140–160 kcal
- Protein: 19–20 g
- Fats: 7–9 g (mostly healthy omega-3)
- Carbohydrates: 0 g
- Vitamin D: 13 µg (65% of daily value)
- Vitamin B12: 8 µg (330% of daily value)
- Iron: 2 mg (25% of daily value)
- Calcium: 120 mg
- Phosphorus: 210 mg
💲 Price of Saira Fish in Dollars
One of the key advantages of saira is its affordability. On average, the price ranges between $2.50 and $4.00 per pound in international markets, depending on the region and whether it’s fresh, frozen, or canned. This makes it one of the most cost-effective sources of omega-3s compared to salmon, tuna, or mackerel. For comparison, salmon can cost up to $12 per pound, making saira nearly four times cheaper.
🫀 Health Benefits of Saira
Saira fish supports the body in multiple ways:
- Cardiovascular Health: Omega-3 fatty acids reduce the risk of heart disease.
- Brain Function: DHA and EPA improve memory and cognitive performance.
- Weight Control: Low in calories, high in protein—perfect for a diet.
- Bone Strength: Calcium and phosphorus strengthen teeth and bones.
- Immunity Boost: Vitamin D and B12 enhance the immune system.
- Skin and Hair: Healthy fats promote elasticity and shine.
🧪 Key Minerals and Vitamins in Saira
This fish is packed with micronutrients that our body often lacks due to modern diets:
- Vitamin D – essential for bone density and immunity.
- Vitamin B12 – supports the nervous system and prevents anemia.
- Selenium – a powerful antioxidant protecting against oxidative stress.
- Iodine – supports thyroid health.
- Iron – vital for blood and energy levels.
🍴 Easy and Delicious Recipes with Saira
Incorporating saira into your diet is simple. Here are a few tasty ideas:
1. Grilled Saira with Lemon and Herbs
Simply marinate the fish with olive oil, garlic, lemon juice, and parsley. Grill for 7–10 minutes until golden. Serve with fresh salad and brown rice.
2. Japanese-Style Saira Teriyaki
Pan-fry the fish in sesame oil and glaze with soy sauce, ginger, and honey. Perfect with steamed rice.
3. Saira Fish Soup
A light broth with potatoes, carrots, onions, and saira fillets makes a hearty, low-calorie meal.
4. Mediterranean Saira Salad
Mix grilled saira chunks with tomatoes, cucumbers, olives, feta cheese, and olive oil. Fresh, filling, and healthy.
5. Saira Pasta
Combine canned saira with garlic, chili flakes, parsley, and wholegrain pasta for a quick dinner.
🌍 Sustainability and Global Demand
Saira is a widely available species with sustainable fishing practices in many regions, particularly in the Pacific Ocean. According to Marine Stewardship Council, properly managed saury fisheries can provide healthy food without damaging marine ecosystems.
🔑 Final Thoughts
Saira may not enjoy the fame of salmon or tuna, but its nutritional profile, taste, and affordability make it a superfood of the oceans. If you want to diversify your diet, protect your heart, and enjoy new flavors without overspending, this underrated fish is the perfect choice.
👉 Read more about healthy food choices on our blog Natural World 50.
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