This Is The Most Nutritious Way To Cook Fish
Fish is a fantastic choice for anyone looking to get in some healthy protein. While every type of fish has different nutrients and a different flavor, in general, they tend to be low in saturated fat while remaining high in protein and omega-3 fatty acids (via Verywell Fit). However, that healthy fish can turn into a calorie-packed indulgence with just a few simple choices, such as breading the fish fillets, drowning them in a creamy, buttery sauce, or opting to cook them by frying. That's why the cooking method is so important when serving up a nutritious fish entree.
When it comes to fish, the most nutritious cooking method is to bake it. Baking allows you to cook the fish without having to add a ton of additional fats or oils, meaning you can keep that protein count high while keeping the calorie count relatively low. Baking also helps to preserve some of the important nutrients found in fish, such as omega-3 fatty acids. Also, when baking fish, it's very easy to tell when the fish is properly cooked — while the easiest way is to insert a thermometer and ensure the fish has reached 145 degrees Fahrenheit, most fish should also have flesh that turns opaque and flakes easily to let you know it's ready to enjoy. As an added bonus, many fish options bake quite quickly, making fish a simple, easy, and speedy meal to whip up.
Tips for flaky, perfectly-baked fish
In order to keep that fish as nutritious as possible, you want to avoid drowning it in butter and oil, but do make sure to add a healthy dose of flavor with additions like spices, mustard, or lemon juice. Then, you can either place the fish in a prepared baking dish of some sort. If you want a little help keeping that moisture in, a popular method of baking fish is to encapsulate the protein in foil. The foil keeps all those juices in there during the baking process, helping to prevent the fish from getting too dry (via The Healthy Fish). If your fish has skinnier ends that you fear will cook unevenly, Bon Appétit suggests folding the end portion and just tucking it underneath the fish fillet for even cooking.
In terms of baking time, you probably need to leave the fish in for less time than you might initially think. The Healthy Fish advises that if you're using a fillet or fish steak, as a rule of thumb, you want to cook it at high heat for about four to six minutes per half inch of thickness. So, a one-inch fillet would only need about eight to 12 minutes in the oven at a high heat such as 450 degrees Fahrenheit. A whole fish, on the other hand, can go in at 350 degrees Fahrenheit for about six to nine minutes per eight ounces of fish.