Table of contents:
Fish is a food that is very rich in nutrients. However, the nutritional quality of the fish you eat can change depending on how you cook it. The wrong way to cook fish can reduce its nutritional content so that it is no longer as healthy as it should be.
Various ways to cook healthy fish
Launching the World Cancer Research Fund, each type of fish has different characteristics. If the cooking techniques you use are suitable, the nutritional content of the fish can last optimally.
Here are some healthier fish cooking techniques that you can apply starting today:
1. Baked
Cooking fish by grilling is healthy because you don't need to use additional oil. Just mix in the marinated garlic, pepper, and lemon. Then, bake a few minutes until the fish is cooked.
The grilling technique is suitable for oily fish such as salmon, tuna, freshwater trout, and layered fish. The reason is, this type of fish has a strong aroma and a dense texture so that the meat does not crumble easily when grilled.
2. Steamed
Steaming is one of the healthiest ways to cook fish, as not much of the nutrients are lost during the processing process. The fish will also cook evenly as the heat spreads over the tightly closed steamer.
In addition, steaming does not make the fish meat dry quickly so you can still enjoy the soft and tender texture of the meat juicy.
The steaming technique is also suitable for fatty fish and white-flesh fish such as cod, catfish and snapper.
3. Sauté
If you want to cook fish quickly, sautéing is the way to go. The sauteing technique is suitable for white-flesh fish as well as some seafood such as shrimp, shellfish and oysters.
Sautéing makes the fish taste as tasty as when fried. However, this technique of cooking fish is healthier because much less oil is used. You also don't need to worry about gaining weight because the calories are very low.
4. Poaching
Poaching is a healthy way of cooking fish. Especially if you are using fish stock with a mixture of garlic, onions, and herbs.
Poaching is a cooking technique in hot water or broth that is not yet boiling, about a temperature of 70-82 ºCelsius.
This technique is used for cooking soft meat such as cod, halibut (halibut), yellow tail tuna, and tilapia. Cook the fish in the broth until the center is light, then remove from heat and serve.
5. Using microwave
Use microwave is a surefire way to cook fish practically and quickly. The heat emitted inside microwave also relatively low so that it does not lose much of the nutritional content of fish.
Some studies even show that use microwave can prevent the loss of omega-3 fatty acids from fish. Hence, cook fish with microwave can be a healthy choice for you.
Healthy cooking techniques must be able to preserve the nutritional content of the fish and prevent the formation of harmful compounds. These advantages exist in roasting, steaming, sauteing, poaching, and use microwave.
In addition to a healthy way, also pay attention to the ingredients you use while cooking fish. Avoid using excess oil, sugar, and salt which can be detrimental to health.
x
