Eat the essence of fish! 5 tips for healthy cooking

Japan is the country that eats the most fish in the world. Fish is a delicious and nutritious seafood that contains high-quality protein and rich unsaturated fatty acids Omega3. Eating fish can also help prevent cardiovascular diseases, lower cholesterol, and even suppress depression. It has a lot of benefits to the human body. But how do you cook fish so that you can get the most nutritional value of it into your stomach?

Eating fish can help prevent cardiovascular disease, lower cholesterol, and even curb depression.

Another benefit of eating fish! Fox News reported that a new study from the University of Pittsburgh School of Medicine found that people who often eat fish have significantly larger brain capacity in areas related to memory and cognition than those who do not eat fish. However, they also found that this finding only applies to people who eat grilled or boiled fish for a long time, while people who eat fried fish for a long time do not have this advantage.

Cynthia Sass, sports nutrition consultant for the Tampa Bay Rays of Major League Baseball, offers the following five tips for cooking fish, which will help you enjoy fish in a healthy and varied way.

【5 fish cooking tips】:

1. Use good oil to coat the fish and then add ingredients to garnish

Before cooking, brush both sides of the fish fillet with extra virgin olive oil or coconut oil and add sun-dried tomatoes or garnish with red pepper, basil and garlic. You can also garnish with avocado and chopped nuts before serving. If you need a dipping sauce, you can also use olive sauce or tahini to enhance the flavor.

Spices help to remove the fishy smell, and are simple, healthy and burden-free cooking methods.

2. Add natural flavors to remove fishy smell

Spices can help remove the fishy smell. For example, a simple combination of garlic and Italian spices or a squeeze of freshly squeezed lemon juice are simple, healthy and worry-free cooking methods. If you like spicy flavors, you can season it with freshly grated ginger, turmeric, crushed red pepper, or black pepper.

3. Stacking with other foods creates a layered taste

After the fish is grilled or cooked, you can add other delicious and healthy foods. The sauce base can be mango salsa, hummus, sweet potato mash, etc., and then put layers of vegetables on it, such as fried spinach, roasted tomatoes, mushrooms, wild rice shoots, etc. Every bite has layers and the nutrients are delivered to your mouth one by one.

4. Cook the fish and let it cool down before eating.

Almost all seafood tastes especially good when cooked and left to cool. For example, adding cooled fish to a fresh salad instead of the common chicken will create a special cold dish that is both filling and nutritious.

After the fish is grilled or boiled, you can add other delicious and healthy foods to it. Every bite will have layers of flavor and nutrients will be delivered to your mouth.

5. Add to heavy-flavored dishes to make them delicious and less greasy

Simply bake or boil the fish and add the delicious flesh to another savory and flavorful dish. Such as in soups, stews, braised dishes, stir-fried dishes, etc., the freshness of the fish itself will bring a different taste experience and can relieve greasiness.

【Health Tips】

The protein contained in fish is high-quality protein with a high absorption rate by the human body. The protein content is twice that of pork, while the fat, calories and cholesterol are low. It is recommended to consume deep-sea fish 2 to 3 times a week. Deep-sea fish contains unsaturated fatty acids Omega3, which can reduce cardiovascular disease, control blood pressure, prevent age-related macular degeneration, etc., and maintain human health. However, it is best not to let children and pregnant women eat tuna, swordfish, shark, and cod. Because these large fish contain too high levels of methylmercury, which may damage the human nervous system.