Rich in essential nutrients such as omega-3s, high-quality proteins, and a host of vitamins and minerals, fish is recognized for its many benefits on cardiovascular, cognitive and even mood health. Eating fish can be a great way to diversify your meals while enjoying its nutritional benefits. In this article, we’ll explore the best ways to cook fish to maximize its health benefits.
How to choose the right type of fish for your meals?
Selecting the right fish is crucial to reaping the full nutritional benefits. Oily fish such as :
- salmon,
- mackerel,
- sardines
are rich in heart-healthy omega-3 fatty acids.
For those concerned about contaminants such as mercury, it is advisable to opt for low-mercury fish such as freshwater trout and tilapia.
Preparing your fish
Before you start cooking your fish, it’s essential to clean it and remove the bones correctly to ensure an optimal and safe culinary experience. This process begins with scaling, where you remove all the outer scales from the fish using the back of a knife or a dedicated skimmer, scraping from tail to head under a trickle of water.
Once the fish has been scaled, the next step is to remove the entrails. To do this, make an incision on the fish’s belly, running from the head to the ventral fins, and remove the viscera. It’s important to rinse the inside of the fish under cold water to remove any residue.
Removing the bones is a delicate step that requires a suitable tool. Using a sharp knife, specially designed for cutting fish, can make this task much easier. These knives, which are more flexible and finer than traditional chef’s knives, can easily follow the line of the bones and separate the flesh without tearing it.
How to cut fish for different recipes?
Cutting fish is a key step that influences not only the presentation of the dish, but also the way it cooks and renders its flavors.
Here are a few specific techniques:
1. For fillets: Ideal for recipes that call for uniform pieces, such as pan-fried dishes or bakes. Start by making an incision just behind the head, along the backbone to the tail, staying as close to the bones as possible to maximize the amount of flesh recovered.
Use the tip of a sharp knife to gently loosen the flesh from the skin if necessary.
2. For steaks: Perfect for grilling or pan-frying, fish steaks are usually cut into cross-sections that include the backbone. Measure equal intervals and make cuts perpendicular to the backbone.
This method is used for larger fish such as tuna or swordfish.
3. For steaks: Similar to steaks but thinner, steaks are ideal for fast, high-temperature cooking. Follow the same process as for steaks, but make thinner cuts.
3 ideas for healthy marinades
Marinating fish not only adds flavor but also tenderizes the flesh, making cooking more even. Here are a few ideas for light, tasty marinades:
1. Lemon marinade: Mix fresh lemon juice, a little olive oil, salt, pepper and herbs such as thyme or rosemary. This marinade is perfect for delicate fish such as halibut or sole.
2. Dill marinade: Combines chopped fresh dill, olive oil, lemon juice, salt and pepper. Ideal for salmon or herring, it adds a freshness that compliments oily fish.
3. Asian marinade: Use soy sauce, a little honey or sugar, rice vinegar, minced garlic and fresh ginger. Perfect for tuna or mackerel, this marinade adds a richness of flavor while remaining light.
How to cook fish the healthy way?
1 – Steaming
Steaming is excellent for fish, as it retains moisture and nutrients without the need for added fat. This method cooks fish evenly, preserving its delicacy and nutritional qualities.
2 – Grilling fish
Grilling fish on a wooden plank adds a unique smoky flavor and reduces the use of fat. This method is ideal for fish rich in natural oils that can withstand direct heat without drying out.
3 – Baking
Baking is a simple method of cooking fish without excess fat. Seasoning the fish with herbs and spices or lemon slices and baking on a foil-covered tray preserves the nutritional qualities while providing a tasty dish.
What are the best accompaniments for a fish dish?
Whole grains: why choose them and which ones are best?
Incorporating whole grains like quinoa or brown rice alongside a fish dish offers several advantages. Not only do these grains add a pleasant texture and nutty flavor that pairs well with the delicacy of fish, but they’re also rich in essential nutrients.
Quinoa, for example, is known for its high content of complete protein, which means it contains all the essential amino acids needed by the body.
What’s more, brown rice is an excellent source of fiber, essential for good digestion and maintaining a feeling of satiety for longer.
Leafy greens and coloured vegetables: what are the benefits?
Accompanying your fish with leafy greens such as spinach, kale or arugula can considerably boost the vitamin A, C and K content of your meal, in addition to minerals such as iron and calcium.
These vegetables are beneficial to health, and their bright color also adds visual appeal to the plate, which can stimulate appetite and enjoyment of the meal.
In addition to greens, adding a variety of colorful vegetables such as carrots, red or yellow peppers and tomatoes can enrich the dish with antioxidants, vitamins and fiber.
Each color of vegetable brings its own set of nutrients, resulting in a balanced and aesthetically pleasing plate.
Preparation tips:
To prepare these side dishes in a way that maximizes their nutritional benefits, opt for gentle cooking methods such as steaming or quick sautéing with a little olive oil.
These techniques preserve the crunchy texture of the vegetables and avoid the excessive loss of nutrients that can occur with long or high-temperature cooking.
In conclusion
Incorporating fish into your diet brings many health benefits, thanks to its high protein and omega-3 fatty acid content. Adopting cooking methods that preserve these nutritional qualities allows you to enjoy these benefits while savouring tasty, nutritious meals.
