This does not mean that the look has nutritional properties of lesser importance than sardines, anchovies, mackerel, lanzardo, bonito, tombarello, garfish etc. In fact, in addition to being a worthy exponent of the 1st fundamental group of foods - foods rich in proteins with high biological value, certain minerals and vitamins - this fishery product also provides semi-essential and biologically active polyunsaturated fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - specific vitamins and minerals - vitamin D (calciferol) is particularly important and iodine.
L "look has no major dietary contraindications; on the contrary, it lends itself to most diets. Obviously, serious metabolic conditions and diseases, especially hereditary ones, require certain precautions. Furthermore, it is good practice to respect the recommendations of a sanitary nature - such as lowering the temperature to eliminate the risk of infestation Anisakis simplex.
L "look can be eaten in various ways, but it is not among the fish most suitable for raw consumption. It can be cooked roasted - both grilled and baked - in a pan, boiled and especially in soups.
The look has a rather characteristic aspect, not so much for the shape, but for the presence of a black spot bordered in white - similar to an eye - that precedes the caudal fin. The body is ellipsoidal, the mantle has a silver tone on the flanks, white on the belly and bluish on the back.The eyes are large, the mouth small and the fins moderately developed.
The glance has gregarious attitudes and lives in open waters, not too deep, both offshore and close to the breakwater and in ports or at the mouth of pockets of brackish water; it temporarily stays in a den, where it sometimes spends the night hours. Despite the almost tiny mouth, it is a voracious predator that feeds on small fish and invertebrates such as worms, crustaceans and molluscs; however, it has a "promiscuous alimentary aptitude and does not disdain any type of organic residue in suspension - a characteristic that has given it a bad reputation, as" happened for the mullet and the salpa. Instead, it is preyed upon by many animal species, including not only fish, but also marine mammals and birds. Despite this, its population density is still extremely trophic; probably due to the lack of interest exercised by professional human fishing.
The look is not a highly sought after fish, albeit highly eco-sustainable. Having little commercial value, if not for small-scale fishing, it is available only when it ends up in the nets "by mistake". Not reaching a considerable size, it is also ignored in fishing with the line - which it can take in almost all types of bait - and in spearfishing.
which falls within the 1st fundamental group of foods. It is part of the poor fish category but not blue fish, while it has all the characteristics of white fish; however, it provides good levels of: omega 3 semi-essential polyunsaturated fatty acids - eicosapentaenoic (EPA) and docosahexaenoic (DHA) - vitamin D and iodine.The look has a medium-low energy intake, the result of a high protein concentration and a modest lipid level; carbohydrates are irrelevant. It is a lean fish in all respects, but not very thin; for example, it has more calories than cod and plaice, but far fewer than mackerel, salmon, eel, etc.
Proteins are of high biological value - they contain all essential amino acids compared to the human model. Fatty acids have an unsaturated prevalence and, as anticipated, probably characterized by an excellent level of EPA and DHA; the few sugars present are soluble.
The look does not contain fiber, while the amount of cholesterol is relevant but not excessive. Lactose and gluten are completely absent, the concentration of purines is abundant and histamine, absent in the fresh product, can quickly increase in badly preserved fish. Being a high protein food, it is also a significant source of phenylalanine amino acid.
No detailed information is available on the vitamin profile of the look, but it is conceivable that it is rich in water-soluble vitamins of group B such as thiamine (vit B1), riboflavin (vit B2), niacin (vit PP), pyridoxine (vit B6) and cobalamin (vit B12). It should also contain excellent levels of fat-soluble vitamin calciferol (vit D). On the other hand, the levels of iron, zinc and potassium are certainly appreciable; it is almost certain that it is also a relevant source of phosphorus and iodine .
The glance is a creature potentially at risk of being infested with Anisakis simplex and as such it must be treated to minimize the chances of contracting it. Almost omnivorous, it never reaches large dimensions and therefore a possible accumulation of mercury and methylmercury in the meat is very low; it is therefore not essential to avoid adult specimens. If caught in the Atlantic Ocean, further south than in our latitudes, the presence of algal toxins cannot be ruled out - although no cases of abnormal concentrations within its edible tissues are reported in the bibliography.
The look lends itself to slimming diets, which must be low-calorie and normolipidic. Being rather lean, in the kitchen it can be prepared using a little extra virgin olive oil also in nutritional therapy against obesity; if you want to use it instead of very lean fish such as cod and plaice, however, it is good to remember that it provides up to 47 kcal more per 100 g of edible part.
The abundance of high biological value proteins makes it the ideal look in the diet of malnourished, defected or with an increased need for essential amino acids. This type of food is recommended in the case of very high intensity motor sports, especially in strength disciplines or with a very important hypertrophic muscle component, and for all particularly prolonged aerobic disciplines. For the same reason, it is also suitable in cases of breastfeeding, pathological intestinal malabsorption and in the elderly - in which the eating disorder and decreased intestinal absorption tend to create a protein deficit.
The omega 3 essential biologically active seeds EPA and DHA are considered very important nutrients for: the constitution of cell membranes, the development of the nervous system and eyes - in the fetus and children - the prevention and treatment of some metabolic diseases - hypertriglyceridemia, hypertension arterial etc. - the maintenance of cognitive functions in old age, the reduction of some symptoms of neurosis - depressive - etc.
For the absence of gluten and lactose, the look is relevant in the diet for celiac disease and for milk sugar intolerance. The abundance of purines makes it unwanted, in considerable portions, in the nutritional regimen for hyperuricemia, especially of serious entity - with gouty attacks - and in that for uric acid kidney stones or lithiasis. Well preserved, however, it has no contraindication for "histamine intolerance". The massive presence of phenylalanine precludes its significant use in the diet against phenylketonuria.
Since the water-soluble vitamins of group B have a mainly coenzymatic function, being rich in them, the glance can be considered a good source of nutrients that support the cellular functions of all tissues. Vitamin D, on the other hand, is crucial for bone metabolism and for the immune system; since the dietary sources of calciferol are objectively rather rare, the look can be very useful in the diet potentially deficient in this important fat-soluble factor.
Iron is an essential constituent of hemoglobin, in turn necessary for the transport of gas by red blood cells; a possible deficiency, more frequent in pregnant women, vegans and marathon runners, can induce the onset of iron deficiency anemia. zinc constitutes many proteins of the organism, among which mainly enzymes - also with antioxidant function - nucleic acids and proteins of various kinds. Potassium, of which foods of animal origin are not considered primary nutritional sources, is an alkalizing mineral responsible for neuromuscular transmission, which can also hinder the negative effects of excess sodium in sodium sensitive arterial hypertension therapy. Finally, iodine is necessary for the proper functioning of the thyroid gland - responsible for regulating cellular metabolism after secreting the hormones T3 and T4. Phosphorus is one of the main elements that make up bone (hydroxyapatite) and nervous tissue (phospholipids) but, due to its abundance in foods, it is hardly lacking in the diet.
To be eaten raw, the glance requires the lowering of temperature to eliminate the risk of contamination by Anisakis simplex. Alternatively, it is possible to obtain the same effect by cooking it, a practice also necessary in the diet during pregnancy.
The look does not lend itself to the vegan and vegetarian diet; Buddhists and observant Hindus should also be opposed to the consumption of animals. Instead, it has no contraindications for the Muslim and Jewish religions.
The average serving portion is about 100-150 g (115-170 kcal).
dell "occhiata has pleasant organoleptic and gustatory characteristics, but not delicate; above all for this reason, it is not among the peach products most affected by raw foods - carpaccio and tartare.It has a medium consistency, which lends itself to all means of heat propagation. Good boiled, either by drowning in boiling water or by steam, it makes a lot if accompanied by condiments such as homemade mayonnaise or green sauce. It does not disappoint roast, both with a prevalence of radiation on the charcoal grill, and by convection in the oven or on gas grills - even au gratin. In foil can mature a taste and above all a rather intense aroma. Quickly sautéed in a pan or cooked slowly in acquapazza, it represents a more economically sustainable alternative to the more classic sea bass, bream and sea bream. Taking care not to break it, having intermediate organoleptic and gustatory characteristics, it helps to structure soups of excellent quality. It is also excellent floured and fried in oil.
of the jaw - it seems almost undersized - especially considering its aptitude for predation. The fins - two pectoral, two ventral, one anal, one caudal and one dorsal - are all quite developed - especially the caudal one - which indicates a good swimming capacity. The dorsal fin has 10-11 spines and 4-5 soft rays.
The body of the look is blue, more intense on the back, and silver, especially on the sides; the belly is whitish. On the side, the lateral line is evident that passes slightly above the middle of the body. The peculiarity of the look, from which it takes its name, it is a black spot with a clear border located just before the tail and on both sides - which resembles an eye.
The maximum length recorded for this species is 34 centimeters and the maximum weight of 0.6 kilograms; however, fishermen report that the glance can often reach even the kilogram of weight. Generally, the samples caught at random measure about 20 cm by 300-400 g.
. He has no preference on the type of bottom. It is easily found in the open sea but prefers the proximity to the breakwater or the top of shoals and slopes.The look is strongly gregarious. Mainly gonochoric - occasionally protogenous hermaphrodite - it spawns between the end of spring and the beginning of summer; it lays its eggs between June and July. It is an omnivorous fish, but feeds mainly on small invertebrates such as worms, larvae, molluscs and crustaceans, but does not disdain small fish. It is instead preyed upon by all the larger animal species that occupy the same ecological niche, from marine mammals - for example dolphins - to large fish - such as tuna, leccia, tuna, swordfish, bluefish, grouper, snapper, barracuda, sea bass etc - and even sea birds.
While in other states the commercial fishing of the glance is of moderate importance, in Italy it is considered a poor fish and mostly discarded; recently it is regaining value, also by virtue of its eco-sustainability, economic advantage and its nutritional properties. line it is possible to undermine it with bottom fishing, float, surf-casting, fly and even spinning, while in spearfishing, it is considered a prey of little hunting value and therefore tends to be ignored.
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