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Best Way of Cooking Fish For Health

Fish can be cooked in so many different ways and some fish lend themselves more to certain types of cooking than others.

The table below lists the different ways of cooking fish, examples of which fish suit which methods and whether they are a high or low fat method of cooking.

Method of Cooking	Type of Fish	High Fat or Low Fat

Steaming	White fish such as Cod/Haddock/Mussels Some oily fish such as Salmon and Tuna	Low fat

Poaching	White fish/white Smoked fish/Salmon/Mussels	Low Fat

Stir-fry	Prawns/Mussels/Tuna	Can be low fat if only a little oil is used

Deep frying	Breaded or battered white fish	High fat (some bought breaded fish or battered fish can be oven baked and is medium fat)

Stewing	White fish, Smoked fish, shellfish such as Mussels	Can be low fat if rest of sauce is not too fatty or creamy

Grilling	Oily fish e.g. Salmon, Mackerel Fish suitable for grilling is also suitable for BBQ Marinated white fish or tuna can also be grilled for a short time or put on skewers and grilled/BBQ as a kebab	Even when brushed with oil this tends to be low fat

Roasting	Whole oily fish e.g.Trout, Salmon	Low fat provided any oil is drained away

Baking	Oily fish, Most fish can be baked in the oven if wrapped in foil with a little marinade or oil. This is also a good way of cooking fish steaks on the BBQ such as salmon or cod.	Low fat If baked in foil it will be low fat if only a little oil is used along with lemon juice.