Which Fish to Eat in Which Season?
Fish contains less fat and saturated fat compared to red meat and chicken. In addition to omega-3 fatty acids, fish is a nutrient-rich food that is high in quality proteins, vitamins, and minerals. A 100-gram serving of fish is considered a good source of B vitamins such as thiamine (B1), niacin (B3), pyridoxine (B6), B12, and fat-soluble vitamins A and D, fulfilling about 10-15% of the body’s vitamin A requirement. Fish is also rich in minerals such as folic acid, phosphorus, calcium, iodine, and selenium, making it an excellent source of protein.
Fish is a nutrient-dense food that is high in vitamins and minerals, but it is also rich in omega fatty acids used by the brain. Most importantly, consuming fish in its season is vital. For example, hamsi (anchovies) and palamut (bonito) consumed outside of winter may not provide the same health benefits as levrek (sea bass) and mezgit (whiting) in the spring or çipura (sea bream) at the end of summer.
Fish seasons chart
| **Month** | **Fish Varieties** | **Notes** |
|---|---|---|
| January | Mackerel, Tuna, Bonito, Anchovy | The tastiest fish this month are mackerel, tuna, bonito, and anchovy. |
| February | Red Mullet, Silverfish, Anchovy, Izmarit, Turbot, Grey Mullet, Tuna, Sea Bass | This marks the beginning of the turbot season. |
| March | Silverfish, Izmarit, Whiting, Turbot, Rock Fish, Mullet, Sea Bass, Catfish | The delicious and plentiful fish in March include silverfish, izmarit, and others. |
| April | Silverfish, Izmarit, Turbot, Grey Mullet, Red Mullet, Sea Bass, Rock Fish | The most caught fish in April are turbot, sea bass, and grouper. |
| May | Silverfish, Izmarit, Grouper, Grey Mullet, Whiting, Sea Bass, Rock Fish | May is rich in various sea creatures and fish. |
| June | Grouper, Akya, Rock Fish, Grey Mullet, Bluefin Tuna, Grouper, Sardine | Fish that can be consumed this month include grouper and sardine. |
| July | Sardine, Chinekop, Yellowmouth, Akya, Bluefin Tuna, Rock Fish, Tranca, Sinarit | The tastiest fish of the month are sardine and anchovy. |
| August | Chinekop, Yellowmouth, Sinarit, Rock Fish, Bluefin Tuna | Anchovy remains one of the tastiest fish. |
| September | Swordfish, Sardine, Tuna, Mackerel, Izmarit, Red Mullet, Chinekop, Sea Bream | September is also rich in tuna and mackerel. |
| October | Red Mullet, Sea Bream, Swordfish, Sea Bass, Tuna, Sardine, Bonito | October is vibrant for fish season. |
| November | Tuna, Bonito, Grouper, Yellowmouth, Red Mullet, Catfish | November is also the peak of the tuna migration. |
| December | Mackerel, Tuna, Bonito, Red Mullet | December is the time for fresh anchovies and mackerel. |
The Importance of Freshness in Fish
Fish loses its freshness shortly after being caught, so it’s essential to pay close attention to its freshness when purchasing. Fresh fish has bulging eyes, while stale fish has sunken, dull, and matte eyes. While cold storage helps maintain fish freshness, it’s crucial to observe these characteristics. Additionally, pressing down on fresh fish leaves no mark when you pull your hand away, whereas stale fish leaves an imprint and does not return to its original shape.
Be Careful with Cooking Methods
To preserve the healthy fats and avoid excessive fat consumption, it’s recommended to cook fish in the oven, on the grill, or steamed at least twice a week instead of frying. Unfortunately, the average person consumes only 8 kg of fish per year. Let’s make sure to eat seasonal fish at least twice a week.