The health benefits of cooking with seafood

Spain is blessed in so many ways, not least in its extensive coastline, which gives its fishing boats access to the riches of both the cooler waters of the Atlantic and the warmer Mediterranean.  The result is a seafood menu unrivalled in its variety.

Whether up on the north coast in Galicia, enjoying the harvest from the Atlantic, or down in the south in Andalucia, or maybe moving east through Murcia, up through Valencia and Catalonia or hopping over to the Balearic islands, each region has developed a cuisine to make the most of its marine bounty.  Mariscada (mixed seafood), almejas a la marinera (clams), pulpo a feira (octopus) or a caldereta de marisco (seafood casserole), all accompanied by a sea view, what more could you want?  The experience is simply sublime.
It’s not just variety and deliciousness the seas offer up, though – there are proven health benefits to a diet rich in fish and seafood, too.  Read on to discover more.

Blue fish
Anchovies, tuna, sardines,boquerones or bocartes, mackerel… These are just a few of the typical blue fish of Spain. They are the richest in Omega-3 fatty acids and are recommended for heart health. Try espetos (skewers) of sardines in Malaga, salted and canned anchovies of Cantabria, the marmitako or tuna stew in the north, tuna smothered with onions in the south and boquerones in vinegar. Swimming in taste and goodness.

Anchovies
While anchovies are widely lauded for their omega-3 benefits, these tiny fish are a calorie-efficient source of other nutrients too, including protein, which provides energy and supports muscles and bones and vitamin B-12, which keeps blood cells healthy. A serving of anchovies contain: protein, iron, carbohydrates, potassium, calcium, B-12, zinc and selenium.
For a great introduction to these tiny treats, why not try our Cantabric Anchovy Fillets?  Or, if you have friends coming over (or just have a big appetite!), go for our tubs of Boquerones or Cantabric Boquerones.

Squid Ink     
Squid ink is a unique and flavourful ingredient used in various culinary dishes, particularly in Mediterranean and Asian cuisines. While it doesn't possess significant health properties on its own, it is low in calories and fat and offers some potential benefits and nutrients.
Squid ink contains a notable amount of iron, an essential mineral that plays a crucial role in transporting oxygen in the blood.
Squid ink also contains antioxidants, including flavonoids, which can help combat oxidative stress and reduce the risk of chronic diseases.
If it’s your first time trying squid ink in your dishes, you may want to test our handy sachets but if you already know you love it, we have jars of squid ink, too.

Calamari
Calamari, known as "calamares" in Spanish cuisine, is a popular seafood dish that holds a special place in the hearts of food lovers across Spain - they are a beloved tapas option. Calamari is rich in essential vitamins and minerals, including vitamin B12, which supports nerve health, and vitamin C, a powerful antioxidant that boosts your immune system. Served hot and often accompanied by a squeeze of fresh lemon, they offer a delightful contrast of textures with a crunchy exterior and a tender, flavourful interior. Whether enjoyed as an appetizer, a side dish, or a main course, this classic Spanish treat never fails to satisfy seafood enthusiasts.
Here at Iberica Food, we’re delighted to be able to offer calamari in three varieties – we have our dusted chipirones, then we also have unbattered squid rings, or, if you’re feeling a special dinner coming on, you might want to try our squid tubes, ideal for stuffing and sure to impress your guests!

Mussels
Mussels, the jewel of the sea, are not only a delectable seafood choice but also a treasure of health benefits waiting to be explored. Bursting with flavour, mussels offer a culinary journey through the ocean's bounty while providing a host of nutrients for your well-being. Mussels are also known for their omega-3 fatty acids, which promote heart health, reduce inflammation, and support cognitive function. You're not just treating your taste buds to a symphony of flavours; you're nourishing your body with a seafood delicacy that's as good for you as it is for the planet.
If you want to try mussels the easy way – without the hassle of cleaning them and all those shells – then we’ve done all the hard work for you to bring you our frozen mussel meat, delicious as the main event or as part of a dish like paella.

Prawns
Prawns, offer a blend of exquisite flavour and numerous health benefits that make them a delightful addition to any seafood lover's plate. These succulent shellfish are a protein powerhouse, providing you with the building blocks your body needs for muscle growth and repair. But the real power of prawns lies in their omega-3 fatty acids. These heart-healthy fats not only reduce the risk of cardiovascular diseases but also support brain function and lower inflammation. What sets prawns apart, is their remarkably low calorie and fat content, making them a guilt-free indulgence that won't weigh you down. With prawns, you can rock the best of both worlds – a delectable treat for your palate and a boost to your overall well-being.
Yet another treasure from the sea that is delicious either on its own or as part of a dish.  For hassle-free prawns, go for our peeled and deveined king prawns, or if you really want to glam-up your dinner, try our shell-on prawns to add a touch of spectacle!

Ready to add flavour, variety and health benefits to your dinner table?  Try a few of our recipes to get you started:

Recipe 1: Paella

Recipe 2: Arroz Negro

Recipe 3: Garlic Shrimps - Gambas al Ajillo

Recipe 4: Anchovies Salad