Healthy Ways to Cook Fish

What you eat can have a big impact on your health now and in the future. Incorporating fish into your diet, at least twice a week, can make a big difference. Studies suggest that regularly eating fish can improve your energy levels, mental health, and sleep patterns. It may also decrease your risk of developing a chronic illness and so much more. To get the most nutritional value out of each serving of fish, it’s best to use a cooking method that’s low in saturated fats like these five methods.

Grill or Broil Fish

When you want to prepare a quick, delicious meal, grilling or broiling fish is a great option! Both are high heat cooking methods that are best for thick fish steaks and whole fish. Since it only takes a few minutes for both sides to cook, be sure that you keep your eyes on them!

To prepare fish for the grill, pat down the fish steak or whole fish with a paper towel to remove any water. (This will help it brown nicely.) Then lightly dust it with salt, pepper and the seasonings of your choice. Next, brush it with a little oil. After that, place it on a heavily greased grill grate or broiling pan. Cook until flakey and opaque. Grilled vegetables like zucchini, summer squash and tomatoes are a great side dish for grilled or broiled fish. It’s always a good idea to pair fish with a side dish that cooks as fast as it does.

Check out our recipe for Grilled Tilapia with Pineapple Salsa if you’re looking for a healthy seafood recipe.

Sauté Fish

Another fast and simple way to prepare fish is to pan-fry or sauté it on your stovetop. This method is great for fish fillets. Use just enough butter or olive oil in the pan to brown it. A tablespoon or less should be more than enough. If you’ve been craving fried fish, you can make a healthier version by sautéing fish fillets that have a light coating of panko breadcrumbs or flour.

Rice pilaf or a side salad are great side dishes with sautéed fish.

Poach Fish

Poaching fish doesn’t add any additional fats or significant calories. To poach fish, simmer it in water, broth or wine for just about 10 minutes. Then, serve! An additional benefit of this method is that the fish will never be too dry.

Check out our recipe for Salmon Poached in Lemon Tomato Broth! This recipe is full of flavor! It pairs well with a side of fingerling potatoes.

Steamed Fish

Steaming fish is the best method if you want to avoid added fats. You do not need to use any oils or liquids. Simply rub the fish fillets or fish steaks down with spices or chopped herbs and place them in a steamer basket or bamboo steamer. The pan underneath should have about a 1 ½ inch of water in it.

Stew Fish

Fish is a wonderful addition to stews, soups, and chowders. To avoid added fats, choose a recipe with a clear broth like our recipe for Manhattan chowder. A green salad and whole-grain roll are excellent sides to go with seafood soup.

Check out our tips for How to Make Prize-Winning Seafood Chowder!

Fish are a healthy source of lean protein. They’re full of essential nutrients like vitamin D, iron, calcium, magnesium, and potassium. Choosing a healthy fish recipe that uses one of these methods will ensure that you get the most value from your seafood dinner.

Are you looking for a fish market near you? City Fish Market is the most trusted fresh fish market in Connecticut. Stop by to pick up fish for dinner tonight!