What is the healthiest way to cook fish?

It's quite obvious since everyone is health conscious these days without much reference we can say the curried way of cooking fish is better than the fried ones. For those who want the real taste i.e deep fried fish, the key is moderation that too eating once in a while . A single serving of deep-fried fish has 350 - 500 calories. Fish cooks quite fast and to retain the nutrients , never overcook your fish. While preparing it the curried way just add it at last when the gravy is all done and switch it off sooner. When my tastebuds are craving, I never deep fry but flash fry the marinated fish pieces in just 1 tablespoon of oil in a pan. 

Did you know that out of all the unhealthy food choices out there, a meal of fried fish with onion rings at a fast-food seafood restaurant tops the list according to a survey. I thought the burger tops the list. I was wrong and why ?well due to the amount of trans fat in the fish meal.

What Is the healthiest way to cook fish? Is there a method to retain the nutritional value of the fish to the maximum??? Fish are a good source of omega-3 fatty acids, are high in protein and low in fat and linked with a reduced risk of heart attack and stroke.

The nutrition of the fish is decided or affected by -

• Type of fish
• Cooking time
• Type of cooking oils used
• Cooking method

 

Frying fish reduces the amount of omega-3 fatty acids while it increases the fat and calorie content. Pan-fry rather than deep-fry your fish. Always use a healthy oil like coconut oil, mustard oil, olive oil. Avoid oils like sunflower and canola. 

Baking your fish, you will lose less healthy omega-3 fats than frying. But ensure to use healthy oils. 

Grilled fish the direct high-heat cooks it quickly and locks in the flavor without removing much moisture but it can produce some harmful compounds. Avoid charring the flesh by adding a proper marinade and cook it quickly as fishes cook fast. Do not grill for too long. 

Microwaving fish can help prevent it from losing healthy omega-3 fatty acids but I never prefer it because it tastes the worst and I consider it unhealthy. I am not a fan of microwave cooking, sorry. 

The french way of Sous vide where it takes a long time to cook the fish sealed in a pouch and temperature controlled water bath retains the omega 3 fatty acids more than the baked fish 

Poaching and steaming where we add no oil to the fish won't change the fats in your fish.Kerala's Meen pollichathu, Parsi style steamed fish Patrani Macchi, the Bengali Bhetki Macher Paturi Recipe are some delicious mouth watering fish recipes prepared the healthier way. 

Lastly, Fish curry is also a healthy way of cooking the fish. But never over cook your fish. People keep cooking the fish for a long time, draining the nutrient value. As said earlier fish cooks quite quickly. Prepare your gravy completely and finally add the fish, let it cook for a few minutes( When it turns white or solid ) switch it off. The same for prawns and shrimps too, the more you cook, the more rubbery and tasteless texture you get. Also it's better to prepare the fish curry one or two hours before serving it, so that the spices get absorbed in the fish to satisfy your taste buds. Yum Yum, Yummy!!!

 

Always remember the golden rule when cooking fish - Don't overcook your fish ever