It is indeed very difficult to cook fish. A cook can be termed as an gourmet chef only when he or she learns to cook fish perfectly. That is a basic culinary rule. The difficulty in cooking fish comes because it is very delicate. Unlike meat, fish can be easily over-cooked or under-cooked. Apart from the taste, there is also the question of nutrients when it comes to cooking fish.
When fish is cooked too much, it loses vital nutrients. Heat destroys the omega-3 fatty acids that are present in fish. Also the sea minerals present in fish are lost due to deep frying. The worst part is that the proteins present in fish get denatured due to excessive heat. So to keep fish healthy, you need to know the right way to cook it.
The best way to cook fish is obviously to boil it. However many people cannot stand the strong smell of plain boiled fish. So for fussy eaters, baked fish is a healthy option. There are other options like steaming fish or grilling it. Microwave cooking gives us many healthy ways to eat fish.
Here are some of the healthiest ways to cook fish so as to retain its nutrients.
The healthiest way to have fish would probably be to boil it. You can have boiled fish with sauce to get loads of proteins and minerals.
Baked fish is one of the boons of microwave cooking. Now that almost everyone owns a micro-oven, you can make baked fish at home easily. Just ensure that you set the right temperature and time for baking fish. Or else it may be over-cooked.
Steaming fish is not the same as boiling it. In Indian cuisine, there is a dish called 'pathuri'. The fish fillets are wrapped in banana leaves and cooked in a pressure cooker. Fish is cooked by compressed steam and imbibes the flavour of the banana leaf. There is no need for oil or spices!
If you cannot stand the smell of boiled fish, you can try cooking it in curry with spices. Limit the use of oil and brew the fish in a spicy curry to retain its nutrients.
If you want to have the fish as meal, then have fish soup. The fish used in soup can either be boiled or smoked. Smoked fish has a lovely burnt flavour and no added fats at all.
You can grill the fish on open fire or in the microwave. Either ways, only the outer layer of the fish is getting burnt. Grilled fish has minimum fats and is thus good for weight loss.
Fish has loads of fats and oil under its skin. So you can fry the fish without adding extra oil to the pan. Heat a pan and place a piece of fatty fish like salmon in it. The fish will ooze oil that is rich in good cholesterol. This is a heart healthy way to eat fish.