Fish is known to have wide range of health benefits, from being a great source of protein to helping maintain your cardiovascular health. How you cook fish can impact how much health benefit you can get from it, though. So here are some of the healthiest ways you can cook fish.
Baking: Research has shown that those who eat baked fish tend to have larger brain volumes in regions responsible for memory and cognition. And, baking may well be the easiest way to cook fish. For instance, you can just season fish fillets with herbs and spices and bake them for 10 minutes per inch of thickness. And, just like that, you have a quick and healthy meal.
Broiling: Besides baked fish, broiled fish has also been found to be good for your memory and cognition. Besides that, it broiled fish contains very few calories. A dozen of broiled shrimp contains only 85 calories; a dozen fried shrimp, on the other hand, can contain 280 calories. So if you are looking to lose weight, then might as well have your fish broiled.
Grilling: Instead of grilling burgers, why not grill fish instead? Fish has fewer calories and less saturated fat. Grilling makes for some flavourful and tasty fish meals because the direct high-heat cooks it fast without removing lots of moisture. What you can also do is marinate fish in spices and herbs for 15 to 20 minutes. You don’t want the fish to stick to the cooking surface and fall apart, so make sure you brush the grill with healthy oil, such as olive oil.
Poaching: Poaching is an easy, fast, and healthy way to cook fish. Examples of fish that are good for poaching include salmon, Dover sole, and halibut. When you poach fish, you are basically cooking it in simmering liquid, which can be fish stock or water seasoned with herbs, garlic, and onion. To cook the fish, bring the liquid to a simmer; make sure not to bring it to a rolling boil. You will know the fish is done when centre of the fish appears opaque.
Steaming: Another great way to make sure that you retain most of the nutrients in the fish is by steaming it. Steamed fish tends to have few calories as well, so it is great to have if you are on a diet. It is quick to prepare, too. If you have a one-inch thick fish fillet, you can just season with salt and pepper, for instance, then it will take only 6 to 15 minutes to cook. You can use a steamer basket or a Chinese bamboo steamer while the fish is steaming.
Cooking fish does not have to be complicated. In fact, some of the easiest ways to cook can also be the healthiest. And, healthy does not have to mean bland-tasting. Use healthy ingredients, such as garlic, black pepper, and ground turmeric. Also, make use of good fat, such as extra virgin olive oil or coconut oil.