The Healthiest Ways to Cook Fish

   |  Updated: November 09, 2014 12:42 IST

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The Healthiest Ways to Cook Fish
For those of you obsessed with the delicate and delicious taste of fish, we've got some great advice.

Yes, it's a well-known fact that fish is possibly the healthiest of all food. It's rich in Omega-3, Vitamin D and essential oils. It boosts brain power and lowers the risk of heart disease, stroke, depression and Alzheimer's. But how you cook it is what matters.

You might enjoy the nutty flavoured trout, juicy salmon, white and pristine king fish, or the fleshy red snapper. You might want to barbeque, poach, bake, broil, grill or steam it. But what you don't want to do is fry it. A team of researchers at the University of Pittsburgh School of Medicine completed a study on volunteers who regularly ate fish and what they found was nothing short of remarkable. The volunteers had larger brain volumes in regions associated with memory and cognition, but only if the fish was baked or broiled, and not fried.

According to the study, baking and broiling are also better for your waistline. For example, a dozen fried shrimp can pack 280 calories, versus a mere 85 calories for 12 shrimps that have been steamed or broiled (as reported by huffingtonpost.com).

Wondering how to spice up baked or broiled fish? Take a look at these 5 easy and impressive tips.

Use good fat: Before cooking, brush fish filets with extra virgin olive or coconut oil. You could also slather it with a pre made sauce, such as sundried tomato, roasted red pepper or basil pesto. After cooking, top it with sliced or chopped avocado, finely chopped nuts, or a dollop of olive tapenade (pureed or finely chopped olives, capers, anchovies and olive oil) or drizzle of tahini.

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Add herbs and spices: There are numerous ways to season seafood. Go for a simple mix  of garlic and Italian herbs or pick a fiery layer of blackened seasonings.

Some excellent combinations include - fresh squeezed lime juice, lime zest, cilantro and black pepper; minced garlic, fresh grated ginger, ground turmeric and crushed red pepper; fresh squeezed lemon juice, lemon peel, minced garlic, parsley and black pepper; fresh dill, minced garlic, black pepper and cayenne pepper.

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Layer it: After baking or broiling, stack the fish with layers of other delicious healthy food like hummus, sauteed spinach, roasted tomatoes, seasoned lentils, sauteed mushrooms, wild rice, mashed sweet potato, spaghetti squash, mango salsa or slaw.

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Chill it: In addition to chilled shrimp cocktail, nearly any fish can be served cold after it's cooked. Top an entree salad with chilled fish; add it to a cold salad made with veggies and either wholegrain pasta, wild rice or quinoa; add it to a classic chilled veggie dish like a marinated cucumber salad; or spoon it into lettuce boats made from outer romaine leaves.

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Add it to other dishes: After simply baking or boiling, add seafood to another flavourful dish, such as a soup, stew, stir fry or veggie pasta dish. Or spoon it into corn tortillas and top with pico de gallo (fresh uncooked salsa) and guacamole for a healthy version of healthy fish tacos.

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Check out our top fish recipes here.

If you've got some unique suggestions of your own about how to make broiled or baked fish taste like a real winner, then do share it with us in the comments section below.

With inputs from IANS


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