How to cook fish and what are their benefits

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Everyone knows that fish is one of the most valuable and nutritious food that must be present on your table at least twice a week. Today the range of marine fish that you can find on the market is huge – at your fingertips there are all sorts of exotic fish and seafood. The first and most important thing that distinguishes the inhabitants of the sea from their river cousins is their high content of whole proteins, which are a source of essential amino acids which are absorbed quickly and easily by the body. Depending on the type of fish, the percentage content of protein varies from 20 to 26%. For comparison – in the river, fish rarely reaches 20%.

The fish is not as oily as the meat, which means that the calories consumed are much less. What’s more, fish oil is a unique source of polyunsaturated fatty acids that are integral to the brain cells and cell membranes. Also the marine fish contains a whole complex of vitamins B1, B2, B6, B12 and PP, as well as vitamin C, but in small quantities. It nourishes your body with iodine, phosphorus, potassium, magnesium, sodium, sulphur, bromine, fluorine, copper, iron, zinc, manganese and the like. By the way, it has been shown that in contras, the freshwater fish does not contain iodine and bromine.

If you want to feed your family or guests with truly delicious and healthy dishes of sea fish, you need to remember some rules:

1. When cooking for too long, marine fish can lose completely its structure and become tasteless mush. It also looses the vitamins it contains.

2. Marine fish has a specific smell. To get rid of this defect, you can pre-dip it in milk or in a liquid mix of water and lemon juice. Another option is to bake the fish with batter, which will retain its beneficial properties, but will remove the sharp smell of iodine.

3. Never eat the head of the fish from the sea, as it accumulates harmful substances.

4. Before cooking, you should defrost marine fish in cold water. Do not do this in warm or hot water because the fish will become soft and will lose its shape.

When cooking sea fish, spray it with vinegar or lemon juice before heat treatment – this removes the strong smell. If you want to boil the fish, do first vegetable broth for soup. If you want to prepare jelly fish, put first to brew the heads and after twenty minutes drop in the boiling soup the other pieces of the fish.

Rotted fish is known mostly for its odour. Her muscle tissue starts fading. If you press the fish with your finger, it leaves a hole, and if you cut it, liquid with bubbles will come out. Premium frozen fish has a clean surface, no breaks in the skin, abrasions or bruising. Subcutaneous fat of such fish is white, without odour.

Before frying small fish, add salt as follows: in a glass of cold water, dissolve a teaspoon of salt and pour this mixture on the fish. After five minutes, strain. To achieve a gold fish skin while baking, make sure that before you put it in the oven; dry it well with paper towel. To not burn when cooking, add some more oil to the oil already in the pan.

Image :  ©-ExQuisine Fotolia

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