lautnusantara.com Fish is rich in nutrients However, the nutritional quality of the fish you consume can change depending on how it is cooked. The wrong way of cooking fish can reduce its nutritional content so that it is no longer as healthy as it should be.

Various ways to cook healthy fish

According to teh word cancer research fund, each type of fish has different characteristics . If the processing technique you use is appropriate, the nutritional content of the fish can be maintained optimally. Below are some healthier fish cooking (processing) techniques that you can apply starting today:

1. Bake

Grilling fish is considered healthy because you don't need to add oil. Just coat it with marinade seasoning from garlic, pepper, and lemon. Then, grill for a few minutes until the fish is cooked. Grilling is suitable for oily fish such as salmon, tuna, freshwater trout , and ribbonfish. This is because these types of fish have a strong aroma and a dense, full texture so that the meat does not fall apart easily when grilled.

2. Steam

Steaming is one of the healthiest ways to cook fish, as not many nutrients are lost during the cooking process. The fish will also cook evenly because the heat spreads throughout the tightly sealed steamer. In addition, steaming does not make the fish meat dry quickly so you can still enjoy the soft and juicy texture of the meat . The steaming technique is also suitable for fatty fish, and white-fleshed fish such as cod, catfish, and Snapper.

3. Stir-fry

If you want to cook fish quickly, stir-frying is the way to go. Stir-frying is suitable for white-fleshed fish and some seafood such as shrimp, clams, and oysters. Stir-frying makes the fish taste as savory as when fried. However, this fish cooking technique is healthier because it uses much less oil. You also don't need to worry about gaining weight because the calories are very low.

4. Poaching

Poaching is a cooking technique in hot water or broth that is not yet boiling, approximately 70 – 82º Celsius. This method is especially healthy if you use fish broth mixed with garlic, onion, and other spices. This technique is used for cooking delicate fish such as cod, halibut , yellowtail tuna, and tilapia. Cook the fish in the stock until the center is light in color, then remove and serve.

5. Use a microwave

Using a microwave is a surefire way to cook fish practically and quickly. The heat emitted in a microwave is also relatively low so it does not remove much of the fish's nutritional content. Some studies even show that microwaving can prevent the loss of omega-3 fatty acids  from fish. Therefore, microwaving fish can be a healthy choice for you. Healthy processing methods must be able to maintain the nutritional content of fish and prevent the formation of harmful compounds. These are the advantages of grilling, steaming, sautéing, poaching , and microwaving . In addition to healthy methods, also pay attention to the ingredients you use when cooking fish. Avoid excessive use of oil, sugar, and salt which can be detrimental to health.

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