lautnusantara.com_ Fish is one of the best sources of animal protein, rich in essential nutrients such as omega-3 fatty acids, vitamin D, vitamin B12, and minerals like iodine, selenium, and iron. However, the way fish is prepared has a significant impact on its nutritional quality. Improper cooking methods may reduce or even eliminate important nutrients. That is why it is essential to know the right tips for cooking fish so it stays healthy and nutritious.

1. Choose Fresh Fish

Nutrients are best preserved when the fish is fresh. Look for signs of freshness such as clear eyes, bright red gills, firm flesh, and no strong fishy odor. Fresh fish provides higher nutritional value compared to fish that has been stored for too long.

2. Avoid Deep Frying in Excessive Oil

Deep frying fish in large amounts of oil at high temperatures can destroy omega-3 fatty acids. This method also increases the amount of unhealthy saturated fat. If frying is preferred, use a small amount of healthy oils such as olive or canola oil, and choose lighter methods like pan-frying or air-frying.

3. Use Healthier Cooking Methods

Some recommended methods to maintain fish’s nutrition include:

• Steaming: retains softness and preserves vitamins.
• Boiling: ideal for making healthy fish soups.
• Grilling or baking: enhances flavor without adding much fat.
• Sous-vide: a modern low-temperature method that helps nutrients stay intact.

4. Limit Processed Seasonings and Salt

Excessive salt or instant seasoning mixes can reduce the health benefits of fish dishes. Instead, use natural herbs and spices such as garlic, ginger, turmeric, lemongrass, or lemon juice. These not only improve flavor but also provide additional health benefits.

5. Do Not Overcook

Overcooking fish can make the texture tough and reduce vitamins, especially B vitamins. Cook fish until it is fully done, but still tender and moist.

6. Store Fish Properly

If you are not cooking fish right away, store it in the freezer at a low temperature to maintain freshness. When thawing, do it gradually in the refrigerator rather than leaving it at room temperature for too long.

Fish is a highly nutritious food that benefits overall health. By choosing fresh fish, applying healthy cooking methods, avoiding excessive oil and processed seasonings, and controlling cooking time, you can enjoy delicious fish dishes without losing their nutritional value. Proper preparation not only enhances flavor but also supports long-term health.

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