Recipes how to prepare fish in a healthy way.. Here are the main ways to prepare a delicious and healthy fish dish

We provide you with the most important recipes to cook fish in a healthy way, as the cooking method affects and changes the nutritional composition of the fish, so some methods may be better than others. Nutritionists always recommend eating fish because of the rich compounds it contains, especially vitamin D and omega-3, which are necessary to protect the body from many diseases. The type of fish, cooking time, amount of oil used and temperature play a major role in the nutritional profile of the fish. Healthy methods limit omega-3 loss, such as boiling and steaming, and frying is the most dangerous way to cook fish.

Recipes for cooking fish

Grilling and cooking

This method is based on exposing the fish to a high degree of heat and producing very tasty and delicious dishes, but this method may cause the formation of some harmful compounds, which result from exposing the fish to a high temperature. temperature, causing the body to many chronic diseases.
The danger can be avoided by not exposing the fish directly to fire and not overcooking it, and we can add salt water to the fish before the cooking process, which will reduce the formation of these harmful substances.

Deep frying

One of the most harmful recipes for cooking fish, since frying fish at a high temperature using vegetable oils leads to an increase in the percentage of omega-6 acids and a decrease in the percentage of omega-3, which has a negative affects the health of the body and causes the fish to lose its important nutrients, especially oily fish such as salmon and tuna.
The danger can be avoided by using olive oil for frying, in addition to using an electric fryer that requires only a little oil during the frying process.

steam

Using steam in cooking, especially fish, is a healthy and safe method, as it relies on a temperature that is not too high, and thus food ingredients such as Omega-3It also does not form harmful compounds that endanger health.

Recipes for cooking fish

the oven

Cooking fish in the oven is the least harmful cooking method as it loses a small amount of omega-3 acids compared to other methods like grilling and frying as it works to preserve the nutritional value of fish but we must use olive oil oil in a small percentage.

Microwave fish

Cooking fish in the microwave preserves its nutrients and forms a small percentage of harmful compounds due to the low temperature, and this is contrary to popular belief about the harmful use of microwave ovens to health.

Read also: The healthy way to cook and eat eggs