Updated: Mar 9
It is common knowledge that fish are a healthy choice when compared with red meat. They are full of healthy Omega-3, potassium and vitamin B12, and also low in calories, fat and carbohydrates. But what are the different ways to cook fish and will these methods destroy the health benefits of eating fish?
Baking – One of the easiest ways to prepare fish is to bake it. This is often the first method of cooking fish that people try because the likelihood of messing the fish up is limited. Bake fish at 375 degrees for about 15-20 minutes, depending on the thickness of the fish. Drizzle on some lemon or lime juice and some herbs or spices.
When choosing to bake fish, you can place the fish directly into a baking dish, season it and cover with aluminum foil to keep the fish moist. You can also wrap the seasoned fish in an aluminum foil packet to bake the fish. This will result in a fish that is more steamed than baked but you won’t have to worry about the fish becoming dry. Baking fish is one of the healthier methods of cooking it.
Poaching – This method of cooking is perfect for keeping the fish moist. It also works well for keeping the delicate flavor of the fish in the forefront of the dish. Add chicken or vegetable stock to barely cover the fish. Bring the fish to a simmer and watch it to determine when the fish has reached an internal temperature of 165 to 180 degrees.
Broiling – Broiling fish is an easy method that provides delicious results. Be sure to keep the fish four to five inches from the broiler to ensure the fish doesn’t burn.
Steaming – Steaming fish produces a mild flavor. You can either use a bamboo steamer or folding basket to hold the seasoned fish while it is being steamed.
Grilling – While it is possible to grill fish, you may want to use a grill basket in which to do so. The grill basket will help the fish remain together during grilling rather than placing it directly on the grill and taking a chance that it will fall apart when turned. The benefit of grilling is that smoky flavor is perfect for fish.
Pan frying – Pan frying is another method of preparing fish. Add butter or oil to a frying pan and place the seasoned fish in the pan. Remember to keep the drippings from the pan in order to make sauce that can be added to the fish at presentation. This method of cooking is not quite as healthy as baking it, but it is a much better choice than deep frying the fish.
These are some of the different ways to cook fish. You can also try other methods, but these are the most common, and most healthy ways to do so.