Fish is a really healthy food. Eatin,g it regularly may lower your risk of a number of health conditions, including heart disease, stroke, and depression.Because of this, health professionals often recommend that people eat fish at least once or twice a week .However, the way you cook your fish can change its nutritional composition, so some cooking methods may be better for your health than others.Let’s explore the different cooking methods, which may change the nutritional value of your fish and examine which methods are healthiest.
Currently, around 40% of people have low levels of vitamin D. This has been linked to a higher risk of heart disease, diabetes, cancer, dementia and some autoimmune diseases .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 .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.These special fats may also slow down the decline in brain function that people commonly experience .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.These are some of the reasons why health experts recommend eating fish at least once or twice a week .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.
Poaching and Steaming
Poaching and steaming are cooking methods that use water or other liquids during the cooking process.Poaching involves submerging your fish in a liquid such as water, milk, stock or wine while cooking in the oven.Steaming is often carried out in a specially designed pot or appliance, and uses hot, vaporized water to cook your fish.Neither poaching nor steaming add oil or fat to the fish, so using these methods won’t add calories or change the fats in your fish.
Poaching and steaming also cook fish at slightly lower temperatures than other methods, which helps preserve nutrients and is thought to minimize the formation of harmful chemicals like HAs and PAHs.One study suggested that the longer cooking time required to steam fish may increase the number of cholesterol oxidation products. These are potentially harmful compounds formed when cholesterol is heated.However, both steaming and poaching are considered healthy since their lower temperatures and lack of cooking fat help preserve the beneficial omega-3 fatty acids in fish better than other cooking methods .
Summary:Poaching and steaming are low-temperature cooking methods that may preserve healthy omega-3 fatty acids better than other methods.
