Because of this, health professionals often recommend that people eat fish at least once or twice a week (5).
However, the way you cook your fish can change its nutritional composition, so some cooking methods may be better for your health than others.
This article explores how different cooking methods may change the nutritional value of your fish, and examines which methods are healthiest.
Why Fish Is So Healthy
There are many types of fish, all with different nutrition profiles. In general, they are divided into two categories: lean and fatty.
Both are considered nutritious and a great source of high-quality protein, but fatty fish are thought to be especially important for health. This is because they contain some important nutrients, including omega-3 fatty acids and vitamin D (6).
Currently, around 40% of people have low levels of vitamin D. This has been linked to a higher risk heart disease, diabetes, cancer, dementia and some autoimmune diseases (7).
Your body and brain also need omega-3 fatty acids to function at their best. In fact, getting enough omega-3s has been linked with a number of health benefits, including a decreased risk of heart disease and some cancers (10, 11, 12, 13).
Summary: Fish is a good source of high-quality protein, vitamin D and omega-3 fatty acids. Health experts recommend eating fish at least once or twice each week.
Grilling and Broiling
Grilling and broiling are very similar cooking methods. They both involve applying dry heat to your food at very high temperatures.
The main difference between the two methods is that grilling applies heat from below and broiling applies it from above.
Both methods are a fast way to cook really tasty fish without adding any fats.
These two types of compounds form when muscle tissue from meat or fish is heated to very high temperatures, particularly over an open flame (24).
Grilling and broiling may also result in the formation of compounds called advanced glycation end products (AGEs).
To reduce your exposure to these compounds, avoid cooking with an open flame, try to keep your cooking times as short as possible and avoid charring meat (37).
Additionally, applying a marinade to your fish before you grill it may help reduce the formation of HAs and PAHs (38).
Summary: Grilling and broiling fish can produce some harmful compounds. To minimize them, cook fish for the shortest time possible, avoid charring the flesh and add a marinade.
Pan-Frying and Deep-Frying
Pan-frying and deep-frying are high-temperature cooking methods that use hot fat.
Deep-frying involves submerging…