We know fried food consumption is something very common in the United States and also around the world. A regular serving of fried fish is associated with a higher risk of death from any cause except cancer, according to a new study done in postmenopausal women in the United States. Limiting the consumption of fried foods, in particular fried chicken and fish, could therefore be good for public health, as previously noted. Here Helen West, RD, HealthLine.com, reflects on the healthiest way to cook fish:

“Fish is a really healthy food. Eating it regularly may lower your risk of a number of health conditions, including heart disease, stroke and depression (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Because of this, health professionals often recommend that people eat fish at least once or twice a week (5Trusted Source).

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 (6Trusted Source).

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 (7Trusted Source).

The best way to get vitamin D is through sun exposure. However, fatty fish are one of the few food sources of vitamin D and can contribute a good amount (8Trusted Source, 9Trusted Source).

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 (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

These special fats may also slow down the decline in brain function that people commonly experience as they age (14Trusted Source, 15Trusted Source).

Eating lean fish may also have health benefits. Some studies have linked it to a lower risk of metabolic syndrome and reduced risk factors for heart disease (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

These are some of the reasons why health experts recommend eating fish at least once or twice a week (20Trusted Source, 21Trusted Source).

Pan-Frying and Deep-Frying

Pan-frying and deep-frying are high-temperature cooking methods that use hot fat.

Deep-frying involves submerging food in a large amount of fat, while pan-frying uses a much smaller amount of fat in a skillet, wok or pot.”

Read More … Article Source: https://www.healthline.com/nutrition/healthiest-way-to-cook-fish#TOC_TITLE_HDR_4

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