How To Cook Fish Without Losing Its Nutrition

As we know that fish is one of a good source of protein, fat, vitamin, and minerals. Fish also contains omega-3 that can keep our heart’s health. But, do you know if the wrong processing can reduce the nutrition of fish? So if you don’t want to lose the nutrition of fish when cooking, you must pay attention to this following matters.

Eat Raw

Fresh fish is certainly more nutritious than cooked fish, especially if you fry it too well. But, remember that not all kind of fish may eat raw. Codfish, salmon, flounder, and tuna are some types of fish that can eat raw. Make sure that the fish is hygienically cultivated.  One dish that uses raw fish is sushi.


Fish that are processed with high temperatures can damage their nutrition. Instead of frying fish, you better to steaming them. Steaming can prevent fish from being exposed to high temperatures directly. In the other side, the temperatures of steaming are certainly safer to maintain the nutritional value of fish. One menu of steaming fish from Indonesia is Pepes.


Sauteed can be an alternative to replace the processing of fish by frying. Frying fish can change the fat well in fish itself. So, it will reduce the nutritional values of fish and increase health risk for our body. Remember that if you want to sauteing fish, you must a small fire with a little of margarine.

Cooking for a long time

If you cooked the fish for a long time, so it will decrease the nutrition of fish. Not only that, cooking fish for a long time also can make the fish too dry. If the fish is too dry will get rid of the taste. You need to cooked fish for the longest time in 10 minutes. Take the fish from the pan when the meat in the middle is still raw.

Touching Fish Too Often

If you touch the fish too often, so it will reduce the fish crispness. Try to flip the fish to a minimum and do not use tongs when cooking fish. Use a spatula that made from rubber or metal, or even a spoon to turn it over. If the fish is ready to be turned over, you will be easy to slide it using the spatula. While, if you try to turn it over when it’s not too ripe, the skin will stick to the pan. And it will make your dishes not looking good.

Melting In The Right Method

Melting the frozen fish with hot water can make many bacteria grow. Instead, dilute frozen fish for four until five hours at room temperature. If you need to melt quickly, so put the fish into the sealed bag and place it in a bowl that contains very cold water. The bag must be completely covered with water, and make sure that the meat will not contact with water. If the meat is exposed to water, so the meat will be too moist and very difficult to cook.

Remove The Skin Fish Before Cooking

Fish skin will be easy to remove if you cook it first. By cooking it first, a layer of fat that binds between meat and skin will be easy to peel off. This layer also makes it easier to flip and shift fish when in the pan.

Don’t Touch Directly With Cooking Tools

As we know that frying fish can reduce the nutritional values of fish. Although fried fish is more savory and delicious. So to get around this, you can coat the fish with bread flour. This is the method to prevent fish from coming into direct contact with oil and frying.

Those are our information about good techniques for cooking fish that maintain the nutritional values of fish. As much as possible avoid processing fish by frying. Steaming is still be a better solution than another method. However, when you steaming fish, pay attention to the cookware that you used. Use safe cooking utensils with food grade. One of the ingredients that is safe for food is stainless steel 304. Stainless steel 304 is safer and resistant to corrosion this material also has a sturdier material that is more durable for long-term use.