Is Ceviche Healthy? The Real Truth!

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Adenike Eketunde
Adenike Eketundehttps://www.wikidoc.org/index.php/Adenike_Eketunde
I am a health enthusiast with a degree in medicine and public health. I have over 5 years of experience working in the clinical and non-clinical setting. I have experience in medical writing and review with published articles on PubMed.

Whenever you hear about a raw fish dish, you always think about Sushi, sashimi, most importantly, Japanese, right? On the other side of the world, another famous raw fish dish is prevalent for its deliciousness and nutritional value. 

Let me present to you ceviche! This Peruvian dish is now a favorite all-over Latin America and North America. But it is not as widely well known, which makes many ask: is Ceviche Healthy? In short, it is a healthy item

Now, ceviche is not modern food. It has been around for hundreds of years. Ceviche is wholly made out of raw fish marinated in lime juice. And fish is an excellent source of protein for your body. Well, let’s go into details, shall we?

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What is Ceviche Made of?

is ceviche good for you

Ceviche is typically prepared by marinating the raw fish in lime juice. The mixture also contains onions and chili peppers. Further, the dish has to marinate for many hours or overnight. The acid in the citrus aids in cooking the fish while enriching it with flavor at the same time. Main ingredients are:

  • Raw Fish
  • Lime Juice
  • Salt
  • Pepper
  • Onion
  • Olive Oil
  • Red Wine Vinegar

Choose the Perfect Fish:

It starts with high-quality seafood for a fresh, delectable, and nutritious ceviche. There are a variety of fish and shellfish selections to pick from, to be sure. Make sure, however, that the fish you choose is a fresh saltwater fish with delicate flesh. It should have a distinct brine fragrance, and it should not have a raw fish smell.

Fishes and shellfishes to include in your Ceviche: Mahi Mahi, Tilapia, Sea Bass, Cod, Snapper, Flounder, Fluke, Grouper, Cobia, Shrimp, Lobster, Prawns, Scallop, Octopus, etc. Do not choose oily and fatty fish. 

Try to avoid Sardines, Farmed Salmon, Mackerel, Farmed Trout, Bluefish, Shark, etc.

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Is Ceviche Healthy?

Is Ceviche Healthy

Ceviche is a rich protein dish as it is made from raw fish. But this dish has high levels of cholesterol in it too. So, it should not be consumed too much. Also, many individuals are allergic to shellfish and must avoid ceviche.

The nutritional content of ceviche is determined by the method it is cooked. Because of its high protein level, sufficient calories, and low-fat content, ceviche is a healthy dish. 

It is high in Omega 3 and Omega 6 fatty acids. These fatty acids lower your blood pressure, reduce inflammation (which may lead to heart disease), and enhance moods. Indeed, this appetizer is a great way to start any dinner well.

Again, it all comes down to the fish. The mercury concentration in fish is dangerous, not to mention unhealthy. Using low-mercury fish, such as Flounder, Wild Salmon, or Tilapia, ensures that you won’t be exposed to this health risk. To create a light salad-like meal, do marinade to “cook” the fish before adding other ingredients.

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Benefits of Ceviche

Among the many advantages of ceviche are:

  • The primary ingredient in ceviche is fish. It helps preserve brain capacity, blood cholesterol levels, and blood counts
  • Fruits and vegetables added to the mix, such as fresh limes and peppers, also provide health advantages
  • Sour and high in vitamin C. It is a powerful antioxidant that kills cancer cells and pathogens
  • Ceviche is a healthy alternative for stomach and weight control. It also contains maize and ginger, both of which help regulate weight
  • Sweet and blue potatoes are not required in ceviche. But it can be added for flavor. Vitamin A, B 12, C, fiber, beta-carotene, manganese, and potassium are all found in potatoes
  • Finally, natural antibiotics like onions, garlic, pepper, and cloves defend the body against infections. It fights the common cold and protects and cleans the lungs

The Drawbacks

is ceviche bad for you

Pregnant women should avoid eating raw fish and shellfish at all costs during pregnancy. According to the American Heart Association, people with liver issues or immune system difficulties should avoid eating raw fish and meat.

Ceviche’s extra calories generally come from side dishes or a sauce added at the end. Side dishes with Peruvian ceviche include roasted maize and sweet potatoes. A cup of cooked sweet potatoes has 158 calories, and boiling corn on the cob provides 58 calories. 

Traditional ceviche has roughly 500 calories per serving. But adding these side dishes and sauces in an extreme measure can make the healthy dish unhealthy.

Food-borne sicknesses like salmonella poisoning can happen from ceviche. Why does it happen? Cause ceviche is prepared from raw fish marinated in lemon juice or vinegar for a long time. Before you eat ceviche, it is recommended that you consult with your doctor first.

If you are on a mission to lose weight, eating ceviche with fatty fish like Salmon and Bluefish can be a significant barrier. Also, these fatty fish, lobster, and shrimps provide a massive level of calories. They have their other disadvantages to your health.

Frequently Asked Questions (FAQs)

How many calories are in ceviche?

A cup of ceviche contains around 170 calories.

How healthy is shrimp ceviche?

It has low carbs and is rich in protein and thus ideal for a keto diet. 

Is ceviche good for breakfast?

I would say it’s perfect for breakfast as it’s a healthy item to eat in the morning.

Ceviche Can Be Part of Your Healthy Meal

Ceviche is a naturally healthy dish since it comprises nutritional components and can be cooked without packaged foods. You can add it to your lunch or dinner. 

Several things should be considered while eating ceviche as it is prepared without cooking. It should be prepared with care so that there should be no parasites. Also, look for the quality of the components you are using. Is Ceviche Healthy? After reading this, I think you would know that a Ceviche dish is an excellent choice for a balanced diet. So put down whatever you’re doing and prepare yourself for some ceviche instead! You will not be disappointed!

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