Spain's forgotten 'superb fish dish' high in vitamin A: recommended by doctors

When it comes to fish high in vitamins, we cannot fail to mention congrio. This species inhabits mainly the Mediterranean Sea, but is also found in the North Atlantic and the Baltic Sea. Its geographic distribution covers the coast of Europe, including the Iberian Peninsula, France and northern Europe. Congrio is similar to eel in appearance and is known in the kitchen for its white and dense meat, prized for its delicate flavor. Despite the large number of spikes, the congrio is not particularly difficult to handle. Delicious and versatile, it can be prepared in a variety of ways, making it an interesting culinary choice. Plus, the lack of scales makes it less labor intensive than other types of fish. Therefore, it is appreciated in different regions and has become an integral part of culinary culture. In Chile, for example, congrio in marinade is a traditional dish, while in Galicia they make congrio in sauce. Congrio rice is also popular in Portugal. One simple recipe is the traditional dish of congrio in saffron sauce.

The nutritional value of congrio can vary slightly depending on how it is prepared and cut, but in general is a good source of protein and important nutrients. In general, it can be noted that per 100g of product there are approximately 105 calories, 20g of protein, 2g of fat and various vitamins and minerals important for our body.

Vitamin A plays a leading role. Among its nutrients, its vitamin content should be noted, starting with the B group. Vitamin B2 is especially important, which is needed to utilize the energy of macronutrients (carbohydrates, proteins and fats).

For minerals, congrio is noted for its phosphorus, potassium, selenium and zinc content, and also contains small amounts of magnesium. The amount of phosphorus is significant and plays a fundamental role in the health of bones, teeth, nervous system, muscle activity and energy processes. Potassium is another important mineral present in this fish that is critical for optimal nervous system function, muscle activity, and water balance inside and outside of cells. Congrio also contains selenium, a mineral with antioxidant properties that aids in fat metabolism and boosts the immune system. In this respect, it coincides with zinc, which is also essential for protection, not forgetting its role in growth and normal development.