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‬‬ ‫اإلسم باللغة‬ ‫حول هذا السمك‬ ‫الفوائد الصحية‬ ‫أفضل‬

‫العربية‬ ‫طريقة‬
‫للطهي‬
34 ‫المغريم المفلطح‬ Megrim is a deep sea flatfish that Four-Spot Megrim belongs to the Flatfish Fried
‫الرباعي‬ rarely comes into water shallower family. Flatfish are all low fat white fish
than fifty metres, and is more with a mild taste. The taste and texture
commonly found in water of 200 – varies from one species to another. All
300 metres, but can be found all of flatfish are less than 100 calories per 3
the way down to over 1000 metres, ounce cooked serving, are a good source
explaining why it is a rare catch by of protein and have less than 2 grams of
shore anglers. Megrim are usually fat. Most flatfish species are also a good
found over muddy or sandy seabeds source of niacin, B vitamins, phosphorus,
and avoid heavy or broken ground or calcium and selenium.
areas with a lot of weed. Megrim
feed on small fishes which live on or
near the seabed, and will also take
crustaceans and dislodged shellfish.
35 Nursehoun Nursehounds like to stay close to the It has a high healthy oil content, and, Baked
d sea floor, living in rocky areas with when prepared correctly, it’s a favorite of
lots of algae. They hunt at night, many fish lovers. 
feeding on cephalopods (like squid
and octopus), crustaceans (like crabs
and large shrimp), smaller fish and
even other sharks. During the day
they hide in holes and crevices in the
rock, with several sharks sometimes
resting in the same crevice.
36 European This species is found throughout Along with protein and "good" fats, Roasted
pilchard Europe, particularly in the warmer sardines are rich in several vitamins and
waters of the Mediterranean and minerals associated with disease
Adriatic seas, although it is also found prevention.
around Britain and the colder waters
of Scandinavian countries and
Iceland. European pilchards generally
live close to land and live and feed
towards the surface of the sea.
37 Piper The piper gurnard, piper or lyre Despite its odd appearance gurnard is Baked
Gurnard gurnard (Triglalyra) is a fish species in tasty and full of firm meat which holds
the monotypic genus Trigla, part of well together during cooking. It also has
the family Triglidae (the sea robins or the health benefits of white fish, i.e. high
gurnards). It is called the piper or protein, vitamin rich and low in fat.  
piper gurnard because of the sound it
makes when caught. Its range covers
the Eastern Atlantic from north of the
British Isles and North Sea to Walvis
Bay, Namibia, including Madeira and
the Mediterranean Sea. The species
is absent from the Black Sea.
38 European Pollack are closely related to cod, and Despite the fact that pollock is a dietary Pan
Pollock they can grow very big! Their flesh is and treat lean fish, 100 grams of pollock Fried
 not as white in colour but is very fillets contain 1.2 grams of fat, 600 mg of
similar in taste and texture to cod. which are omega-3, which are essential
They live near to the sea bed around for the heart muscle, prevention of
rocky reefs and wrecks. Pollack is cardiovascular diseases , lower bad
becoming increasingly popular, and cholesterol and free radical removal to
prices can be high, partly due to the prevent premature aging of the body.
irregular supplies of this popular fish
which is not easy to catch. Look out
for handline caught pollack which is
the highest quality and most
sustainable option available.
39 Pout / Bib The bib is a relatively large and deep The vitamins, minerals, and healthy fats Pan
bodied member of the cod family found in cod provide significant health Fried
(Gadidae) with a distinctive chin benefits. It’s rich in vitamin B12, which is
barbel. It has three dorsal fins, the an important part of your body’s nerve
first of which is triangular in shape and blood cells. Vitamin B12 also helps
and two anal fins. The bib is most prevent anemia by keeping your red blood
easily recognised by its coloration. It cells in good condition. Some people who
is pale copper with four to five darker eat plant-heavy diets may find that
vertical bands on the sides. There is consuming vitamin B12 helps improve
also a conspicuous dark spot at the their energy levels. 
base of the pectoral fins. Adult fish
can grow to 40cm in length although
most are between 20-30cm.
40 Red Cepolarubescens is unmistakable. It Fish is filled with omega-3 fatty acids and Braised
Bandfish is an elongate, thin fish which tapers vitamins such as D and B2 (riboflavin). Fish
to a pointed tail and has long dorsal is rich in calcium and phosphorus and a
and anal fins stretching almost the great source of minerals, such as iron,
entire length of the body. It grows to zinc, iodine, magnesium, and potassium.
a maximum of 70 cm, although the The American Heart Association
red bandfish is more commonly seen recommends eating fish at least two times
at sizes between 30 -35 cm. The back per week as part of a healthy diet
and sides of Cepolarubescens are red
or orange-red in colour and the belly
is orange or yellowish. The dorsal and
anal fins are clear or yellowy with the
first part of the dorsal fin coloured
red. The silvery eye of the red
bandfish is large, as is the mouth,
which has a single row of pointed,
slender, widely spaced teeth.
41 Alfonsino  Alfonsino is a species of The Alfonsino fish has fairly good nutrition Baked
deepwater berycid fish of content with sufficient vitamins and
the order Beryciformes. It can be minerals. As such it is consumed by people
found across the world. It is relatively high in
in temperate and subtropical ocean protein and with almost no Carbohydrates
waters nearly worldwide, though it is
uncommon. It is typically associated
with deep-sea corals, and schools are
known to form over seamounts.
Adults are demersal and search for
prey along the ocean floor,
primarily fish, cephalopods,
 and crustaceans. Like other members
of its family, it is remarkably long-
lived, with individuals reaching ages
of up to 69 years, and possibly
longer. 
42 Striped Red The striped red mullet,
Mullet Mullussurmuletus, is a member of
the goatfish family, members of
which are easily recognised by the
pair of long chin barbels under the
jaw. It has a moderately elongate
body up to 40 cm in length. It has
two well-separated dorsal fins and a
forked tail. The first dorsal fin has
dark markings.
43 Saithe The saithe or coalfish
Pollachiusvirens is a member of the
pollack family. It can reach 1.2 m in
length. It has three dorsal and two
anal fins. It has a straight lateral line,
which is light in colour. The back and
sides are usually dusky greenish-
brown in colour and the belly is
silvery white.
44 European European sea bass is a fighting fish
Bass which is very appreciated by
fishermen for such a trait. They live in
areas near the coast, including
estuaries, lagoons and rivers, from
West Africa and the Mediterranean
to the North Atlantic. This was one
of the first fish species that were
grown in Europe from France in the
1970s. They are characterized by
their long, rounded body, and a wide
mouth with a quite protruded lower
jaw. They also have teeth on the
tongue.
45 Shore There are a few species of rockling,
Rockling two of the most commonly seen
being the shore and five-bearded
rocklings. Both species can grow
large for rocky shore fish. They are
often confused with eels or other
species, as they have slippery black
skin, a long dorsal fin and barbels
sticking out of their faces.
46 ShortfinMak The shortfinmako is considered the
o Shark fastest shark in the world, able to
reach burst swimming speeds of up
It has all the healthy eating attributes of Roasted
white fish: high in protein and vitamin rich
and also has the health benefits of being
a source of Omega-3 fatty acids. Red
mullet are very delicate and must be put
straight onto ice as their quality
deteriorates quickly.
The taste is more characteristic than with Baked
other white fish and saithe has a
distinctive flavour and a more
concentrated taste of fish. This is why
saithe is often the preferred choice for
those wanting a rich taste of fish. Saithe is
also very healthy, being rich in protein,
vitamin D, vitamin B and selenium.
The sea bass contains omega 3 fatty acids, Grilled
so it can help you keep tabs on
triglycerides and blood pressure.
Moreover, thanks to the high presence of
potassium it helps to counter
hypertension. Bass is also rich in
phosphorus, which fosters memory and
the proper development of bones and
teeth.
In general, fish is a high-protein, low-fat Baked
food that provides a range of health
benefits. White-fleshed fish, in particular,
is lower in fat than any other source of
animal protein, and oily fish are high in
omega-3 fatty acids, or the "good" fats.
Since the human body can’t make
significant amounts of these essential
nutrients, fish are an important part of the
diet. Also, fish are low in the "bad" fats
commonly found in red meat, called
omega-6 fatty acids.
Traditional treatments and alternative Baked
medicines have often toted shark
consumption as a human health benefit.
 to 43 mph (70 km h-1) (Diez et al.
2015). This classically shaped shark is
hydrodynamically efficient with a
pointed snout, triangular dorsal fin
and large and a crescent-shaped
caudal (tail) fin. It is a dark metallic
blue on top and silvery white below,
with a very distinct color break down
its side. The shortfinmako shark is a
very active species, often seen
breaching the water surface when
feeding
47 Spanish Ling Found in the north east Atlantic and
the Mediterranean Sea. The Spanish
ling feeds on smaller fish and squid. It
has a long, eel-like body with a small
first dorsal fin and much longer
second dorsal fin. Pectoral and pelvic
fins are long and trailing. Colour is
light and can vary between reddish to
orange with pale speckles with a
paler underside. Both dorsal fins and
the anal fin are black with white
edges, as is the tail fin. Eyes are large
and barbule is present, and the
mouth is full of small, sharp teeth.
48 Splendid Head and body bright red above,
Alfonsino / becoming silvery-pink below; iris of
Golden Eye eye and fins bright red. Often forms
Perch dense schools to feed on fishes,
crustaceans and cephalopod
molluscs.
49 Swordfish Also known as broadbills in some
countries, are large, highly migratory,
predatory fish characterized by a
long, flat, pointed bill. They are a
popular sport fish of the billfish
category, though elusive. Swordfish
are elongated, round-bodied, and
lose all teeth and scales by
adulthood.
50 Turbot Psetta maxima is a benthic marine
species, living on sandy and muddy
bottoms, from shallow waters to 100
m. Younger individuals tend to live in
shallower areas. Cryptic, imitating
the colour of the substrate.
Carnivorous, juveniles feeding on
molluscs and crustaceans, and adults
mainly on fish and cephalopods.
51 Twaite Shad The twait shad or twaite shad
(Alosafallax) is a species of fish in the
For example, shark cartilage is a popular
dish in Japan as well as in other shark-
based medicines which claim anti-cancer
properties
Spanish Ling belongs to the family of Cod. Fried
Cod is a healthful type of fish with many
dietary benefits. It is high in protein and
low in fat, which makes it an excellent
protein source. Cod is also high in vitamins
and minerals that are essential to bodily
functioning.
Just like it'sAlfonsinocousine, this fish has Grilled
fairly good nutrition content with
sufficient vitamins and minerals. As such it
is consumed by people across the world. It
is relatively high in protein and with
almost no Carbohydrates
Swordfish provides an excellent source of ‫الشوي‬
selenium, a micronutrient that offers
important cancer-fighting and heart health
benefits. It is protein-rich and loaded with
niacin, vitamin B12, zinc and Omega-3.
Best of all, it's low in fat and calories.
Swordfish is also a guilt-free choice.
There are quite a few notable health Fried
benefits of turbot, including its ability to
reduce inflammation in the body and
stimulate brain function, among others. It
also helps boost immunity and
metabolism, promote stronger teeth,
optimize heart health with omega-3 fatty
acids, clear out blood vessels and prevent
atherosclerosis, promote joint health and
boost lung health.
Twaite Shad is closely related to Herring, Fried
which is loaded with EPA
 family Clupeidae. It is found in the
eastern Atlantic Ocean and the
Mediterranean Sea and is an
anadromous fish which lives in the
sea but migrates into fresh water to
spawn.
52 Sargo / Sargoa species of seabream native to
White the eastern Atlantic and western
Bream Indian Oceans. An active fish, they
inhabit the surf zone, but they may
be found down to 50 m. They
consume small crustaceans, mollusks
and some seaweed and coral, using
their strong jaws to crush shells.
Individuals can reach 45 cm, but
average 22 cm.
53 Witch Witch flounders are strongly, dorsally
Flounder compressed and oval in shape. Their
head and mouth are very small and,
like other flounders, they have both
eyes on their upper side. A straight
lateral line runs across their body
length. Witch flounders are a dark
greyish-brown on top and greyish-
white on their underside, and have
dark rims around their fins. They can
grow to a maximum length of about
75 centimetres and a weight of about
four kilograms.
54 Argentinean The Argentine hake
Hake (Merlucciushubbsi) is a merluccid
hake of the genus Merluccius, found
in the southwestern Atlantic Ocean,
along the coast of Argentina, and
Uruguay. This fish was described by
an Argentine ichthyologist, Tomás
Marini in 1933. It's very similar to
Merlucciusmerluccius (European
hake), and it can reach a length of 95
cm (but commonly 50-65 cm), and
weigh up to 5 kg. It lives at depths
from 100 to 200 m, and it feeds on
crustaceans, squids and fish
(anchovies and smaller hakes). It
migrates southwards in spring and
northwards in autumn.
55 Atlantic Atlantic bluefin tuna have large,
Bluefin torpedo-shaped bodies that are
Tuna nearly circular in cross-section. They
are the largest of the tuna species
and can reach up to 13 feet and
2,000 pounds. They have dark blue-
(eicosapentaenoic acid) and DHA
(docosahexaenoic acid). These fatty acids
help prevent heart disease and keep the
brain functioning properly. They also seem
to be effective in reducing inflammatory
conditions, such as Crohn's disease and
arthritis
White Bream's health benefits mimic Baked
those of the Sea Bream, which is a healthy
option, being low in calories and rich in B
vitamins. A medium-sized portion will give
you the recommended daily amount of
vitamins and minerals to enhance the
immune system and protect against heart
disease and cancer.
Flounder is a low-fat, low-calorie source of Fried
vitamin B12, vitamin D, selenium, and
omega-3 fatty acids. Flounder is low in
mercury.
Hake fish is one of the finest sources of Baked
essential fatty acids, protein, minerals and
fat-soluble vitamins like vitamin A, E and
D. It is non-oily, deep water fish, and
therefore, low in calories and saturated
fats; 100 g holds just 78 calories in
comparison to 91 calories in halibut.
Hake's lean meat is a good source of poly-
unsaturated fatty acids (PUFA).
Bluefin Tuna is a fantastic source of omega Grilled
3 fatty acids ('good fats'), B complex
vitamins, potassium, iodine, and
magnesium, zinc, vitamin C and selenium
– all of which are crucial for healthy cell
function and free-radical elimination in
 black on the back and white on the
lower sides and belly.
56 Atlantic The Atlantic pomfret (Bramabrama),
Pomfret also known as Ray's bream, is a
species of marine ray-finned fish, a
pomfret of the family Bramidae. It is
found in the Atlantic, Indian, and
South Pacific Oceans, at depths down
to 1,000 m (3,300 ft). Its length is
between 40 and 100 cm (16 and 39
in).
57 Common Atlantic cod, Gadusmorhua
Atlantic Cod (Linnaeus, 1758), are one of the most
popular food fishes in the western
world. Distinguished by a distinctive
elongated hairlike structure called a
“barbel” that hangs from their chin,
they also have three dorsal fins, two
anal fins, and broom-shaped tails.
58 Common Cuttlefish are a chunky squid-like
Cuttlefish creature with a well-developed head,
large eyes and mouths with beak-like
jaws. They have a fin that runs
around their body, eight 'arms' with
suckers plus two tentacles around
the mouth. Cuttlefish are extremely
variable in colour, but are usually
blackish-brown, mottled or striped.
59 Saithe The saithe or coalfish
Pollachiusvirens is a member of the
pollack family. It can reach 1.2 m in
length. It has three dorsal and two
anal fins. It has a straight lateral line,
which is light in colour. The back and
sides are usually dusky greenish-
brown in colour and the belly is
silvery white.
60 Turbot Psetta maxima is a benthic marine
species, living on sandy and muddy
bottoms, from shallow waters to 100
m. Younger individuals tend to live in
shallower areas. Cryptic, imitating
the colour of the substrate.
Carnivorous, juveniles feeding on
molluscs and crustaceans, and adults
mainly on fish and cephalopods.
61 Deep-Water The deep-water Cape hake lives close
Cape Hake to the bottomat continental slope
depths from 200 m to at least 850 m,
occurring generally deeper in the
north (450 m or more) than in the
south (300 to 350 m).Females grow
the human body.
Pomfret contains omega-3 fatty acids Roasted
which can prevent heart disease and helps
to reduce the inflammation of nerves. It
also helps to control blood cholesterol
levels. Consuming pomfret fish can cure
anemia as it contains iron. It also helps in
strengthening immune system.
The top benefits of eating codfish include Pan
its ability to protect skin health, reduce Fried
Alzheimer’s risk, prevent diabetes, boost
immunity and improve heart health,
among many others. Omega-3 fatty acids
are known to thin the blood and also
reduce inflammation, both of which can
help to boost cardiovascular health.
The health benefits of squid are often Grilled
linked to its high protein content. Other
benefits are tied to its polyunsaturated
fatty acid content, also known as omega-3
fatty acids. The U.S. Food and Drug
Administration highlights fish as a healthy
food for those who are pregnant and
breastfeeding
The taste is more characteristic than with Baked
other white fish and saithe has a
distinctive flavour and a more
concentrated taste of fish. This is why
saithe is often the preferred choice for
those wanting a rich taste of fish. Saithe is
also very healthy, being rich in protein,
vitamin D, vitamin B and selenium.
There are quite a few notable health Fried
benefits of turbot, including its ability to
reduce inflammation in the body and
stimulate brain function, among others. It
also helps boost immunity and
metabolism, promote stronger teeth,
optimize heart health with omega-3 fatty
acids, clear out blood vessels and prevent
atherosclerosis, promote joint health and
boost lung health.
Hake fish is one of the finest sources of Baked
essential fatty acids, protein, minerals and
fat-soluble vitamins like vitamin A, E and
D. It is non-oily, deep water fish, and
therefore, low in calories and saturated
fats; 100 g holds just 78 calories in
 faster than males. Spawning probably comparison to 91 calories in halibut.
occurs from September to Hake's lean meat is a good source of poly-
November. Feeds on fishes, mysids, unsaturated fatty acids (PUFA).
euphausiids and squids; the young
feed mainly on euphausiids, but the
diet becomespolyphagous with
growth.
62 European The European conger, scientific name Aside from its distinct flavor, it offers Baked
Conger Conger conger is a species of conger various health benefits. Eel fish helps to
of the family Congridae. It’s the lower cholesterol, blood pressure and
largest eel on the planet and native chances of arthritis. It enhances the
to the northeast Atlantic, together development of brain, good eyesight and
with the Mediterranean Sea. functions of nervous system.
European conger has a mean
grownup size of 1.5 m (four ft 11 in),
a most identified size of around 6 m
(19 ft eight in), and most weight of
roughly 110 kg (240 lb), making them
the most important eels on the
planet by weight.
63 European The European flounder is oval in Flounder is a low-fat, low-calorie source of Fried
Flounder shape and is usually right-eyed. It vitamin B12, vitamin D, selenium, and
normally grows about 30 cm in omega-3 fatty acids. Flounder is low in
length, although lengths of up to 60 mercury.
cm have been recorded. The upper
surface is usually dull brown or olive
in colour with reddish spots and
brown blotches and this fish can
change colour to suit its background,
providing an effective camouflage.
The underside is pearly-white, giving
the fish one of its common names,
the white fluke. The lateral line
features rows of small tubercles, as
do the bases of the dorsal and anal
fins.