It’s one of the most popular ways to eat fish, especially alongside chips and mushy peas, and slathered in salt and vinegar. But frying fish is actually much worse for you than any other method – and not just because of the fatty oils involved.
According to food experts Healthline, frying fish, especially fatty fish like salmon, is one of the worst ways to prepare it because it destroys the Omega-3 oils which make fish so good for you. Omega-3 is an essential nutrient that helps keep your heart healthy, and is found mostly in fatty fish like tuna, salmon and mackerel.
How to boil fish instead of fry it
Frying fish, however, destroys omega-3, according to Healthline.
It says: “Fatty fish are the best sources of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.
“For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses.
“Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It’s best to avoid frying fatty fish and minimize the frying time of other foods.
“On the other hand, boiling fish was shown to preserve omega-3 fatty acid content significantly more than frying or microwaving.”
Given that boiling is the most nutritious way to cook fish, there is a 10-minute method to make delicious boiled fish, according to Recipe Vibes.
It says you can boil fish from fresh or frozen, and it will be ready in 10 minutes or less.
The site explains: “Boiling fish is quick and it can be ready in just 10 minutes or less depending on the type of fish making it a good option for when you want a quick dinner.
“For this recipe, I used salmon fish but you can use any other type of fish. Apart from boiled salmon, other fish that are best for boiling are halibut, cod, mackerel, tilapia, catfish, hake, sea bass, and red bream amongst others.
The perfect seasonings for fish
The site also had advice on how to season fish to perfection.
It said: “Add the fish into a pot then add paprika, black pepper, parsley, chopped onions, stock cube, and salt. Pour water in the pot enough to cover the fish by at least half an inch.
“Place the pot on medium heat and cook the fish for 5-8 minutes or till tender. When cooked, use a slotted spoon or spatula to transfer the fish to a plate.”
When boiling frozen fish, the method is essentially the same but you need to cook it for slightly longer, around 8-10 minutes.