How to make fish nutritious
Fish is an important source of high-quality protein, rich in Omega-3 fatty acids, vitamin D and minerals, and has significant benefits for cardiovascular and cerebrovascular health, brain development and immunity improvement. How to cook fish to maximize its nutritional value? The following is a summary of hot topics and scientific advice on the Internet in the past 10 days.
1. Core data on the nutritional value of fish
| fish | Protein (per 100g) | Omega-3(mg) | key nutrients |
|---|---|---|---|
| salmon | 20g | 2260 | Vitamin D, Selenium |
| cod | 17g | 200 | Phosphorus, iodine |
| tuna | 29g | 2430 | Vitamin B12 |
| seabass | 18g | 670 | Potassium, magnesium |
2. The cooking method with the highest nutritional retention rate
According to the latest data from the Chinese Nutrition Society, the effects of different cooking methods on nutrients are as follows:
| cooking method | protein retention | Omega-3 retention rate | Recommendation index |
|---|---|---|---|
| steamed | 95% | 90% | ★★★★★ |
| Boiled | 90% | 85% | ★★★★☆ |
| Low temperature roasting | 88% | 80% | ★★★★☆ |
| fry | 75% | 60% | ★★☆☆☆ |
3. Recommended popular healthy recipes
1.Steamed seabass with garlic paste(Top 3 on Douyin)
- Ingredients: 1 seabass, 20g minced garlic
- Method: Slice the fish body, add minced garlic + light soy sauce, steam for 8 minutes
- Nutritional Highlights: Maximum retention of DHA and EPA
2.Lemon Pan-fried Salmon(Xiaohongshu popular model)
- Key tips: Marinate with lemon juice first, then fry over medium heat until slightly charred
-Scientific basis: Vitamin C promotes iron absorption
3.Tomato cod soup(Weibo topic reading volume: 120 million)
- Innovation: Synergy between lycopene and fish oil
- Experimental data: Antioxidant capacity increased by 40%
4. Taboos on food combinations
| Not suitable for matching | Reason | solution |
|---|---|---|
| Spinach + cod | Oxalic acid affects calcium absorption | Blanch before cooking |
| Persimmon+Crab | Tannic acid causes indigestion | Eat 2 hours apart |
5. Purchasing and Storage Guide
1.Judgment of freshness:
- Clear and protruding eyeballs
- Fish gills are bright red and non-sticky
- Press and rebound quickly
2.Freezing Tips:
- Vacuum packaging can be stored for 3 months
- For household refrigerators, it is recommended to consume within 7 days.
3.Seasonal selection:
- Spring: Crucian carp (the fattest during the spawning period)
- Autumn: hairtail (highest fat content)
Conclusion:Through scientific cooking methods, you can not only enjoy the delicious taste of fish, but also obtain the complete nutritional value. It is recommended to eat deep-sea fish 2-3 times a week, paired with different cooking methods, to make a healthy diet more sustainable.
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