Healthy Fish – Why It Is Important to Eat It and How to Cook It

Healthy Fish – Why It Is Important to Eat It and How to Cook It

08.03.2016 10:56

Grade: 5.0/5 on the basis of 1 grades

Delicate meat, high nutritional values and distinctive flavour are the main advantages of fish dishes. Properly cooked, fish makes a complete meal and provides many health benefits. Discover what you should know about fish and learn some of the best methods of cooking.

The Natural Source of Vitamins

Readily absorbed proteins, unsaturated fatty acids and vitamin D – these are just a few of the valuable nutrients present in fish. Fish meat is exceptionally rich in omega-3 fatty acids which promote heart health, while lowering high blood pressure and the “bad” cholesterol levels. They stimulate secretion of serotonin, a chemical that… improves our mood.

Fish is also a valuable source of iodine, necessary to the proper thyroid function. This element is a building block of hormones responsible for proper metabolism and improves the nervous system’s function. It also aids slimming and prevents hypothyroidism. The selenium and vitamin D content helps protect the skeletal system, slows down aging processes and strengthens muscles.

Other valuable nutrients in fish include calcium and magnesium. Calcium can be found only in the fish that you eat with the bones (usually herring and smoked fish.) It has antiallergic action, fights infections and inflammation, particularly in the skeletal system. Magnesium, in turn, aids combating hyperactivity, easies muscle cramps and pains, as well as alleviates depression.

How to Cook Fish?

As you can see, fish is a treasure trove of valuable microelements. In order to benefit from them, try to eat fish as often as possible, preferably in various dishes. Smoking and marinating in vinegar softens the bones, so you can eat them without any worries. Pan-fried or grilled fish has a crisp, scrumptious skin that fish lovers rave about. Here’s how to cook fish in order to retain its full nutritional benefits.


Use fish steaks, fillets or a whole fish for boiling. The golden rule: boil a whole fish in the temperature not exceeding 80⁰C, on a low heat. Fish cuts, on the other hand, should be boiled in temperature over 80⁰C, on a high heat (which makes them more succulent.) Fish is best boiled with its spine up. In order to obtain an intensive, original flavour, cook it in a stock flavoured with wine vinegar or herbs and lemon juice.


Fried fish has quite a lot of calories and is difficult to digest. Almost ¾ of the total fat in a fried fish comes from the pan and has nothing to do with the healthy omega-3 fatty acids. If you insist on using this method, use canola oil or olive oil. Avoid fish in breadcrumbs, as the coating is responsible for an even higher calorie content.


Roast fish goes well with a stuffing, such as a mushroom, garlic or herbal filling. To make your fish more succulent, smear some regular or garlic batter over it towards the end of the cooking time. Serve with a mayonnaise-based sauce or sprinkle with some lemon juice. Roast fish is excellent in pizzas and casseroles.


If you are planning to barbecue a fish, leave the skin on (it will prevent the meet from breaking.) You can marinate it in olive oil or your favourite herbs and spices for a better flavour. Fish wrapped in aluminium foil cooks faster, retaining all its flavour and aroma.

Enjoy your fish!

See also:

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