Fish is a great source of protein, omega-3 fatty acids, and other vital nutrients. However, the way fish is cooked can undo its nutritional goodness, making it less healthy.

Here are some tips on how to cook fish in a healthy way, while still keeping it delicious:.

1. Bake fish

Baking is a simple and healthy cooking technique that requires little to no added fat. To bake fish, preheat the oven to 400°F. Line a baking dish with parchment paper or a non-stick spray to prevent sticking.

Lay your seasoned fish fillets on the pan and bake for 12-15 minutes or until the internal temperature of your fish reaches 145°F.

2. Poach fish

Poaching fish is a healthy technique that involves gently simmering the fish in a flavorful liquid. To poach fish, heat a mixture of water and flavorful ingredients like herbs, spices, lemon juice, and white wine into a shallow pan.

Once the liquid is simmering, gently add the fish fillets and cook for 5-8 minutes until tender and flaky.

3. Grill fish

Grilling fish can give it a smoky flavor without adding any extra calories. Brush the fish fillets with olive oil and season with salt and pepper.

Place the fillets on a preheated grill and cook for 3-5 minutes per side, until the internal temperature of your fish reaches 145°F.

4. Broil fish

Broiling fish can give it a crispy exterior while keeping it moist and tender on the inside. Preheat the broiler to high and place the seasoned fish fillets on a broiler pan.

Place the pan in the oven and broil for 3-5 minutes, or until the fish is cooked through. This method can also be used to make crispy and healthy fish tacos or fish sandwich fillets.

5. Steam fish

Steaming is a healthy and quick cooking technique that can be used for fish. To steam fish, fill a large pot with water and place a steamer basket inside. Place the seasoned fish fillets in the basket and cover the pot with a lid.

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Steam for 5-8 minutes until the fish is flaky and cooked through. Steaming fish is also a great way to cook sauces and sides, like bok choy or asparagus, at the same time.

6. Use healthful ingredients to add flavor

While cooking fish using these techniques is great, it’s also important to incorporate healthy ingredients to keep the dish flavorful without adding extra calories and unhealthy substances.

Using herbs and spices like coriander, rosemary, and thyme can add a flavorful twist without adding fat. Lemon zest, ginger, and garlic can also enhance the flavor of fish dishes.

7. Experiment with different fish

Different types of fish have various benefits and taste profiles, so it’s essential to choose a fish that suits your palate and health goals.

Some of the healthiest fish to eat are salmon and sardines, as they are high in omega-3 and vitamin D, which are essential nutrients for good health. Trout, tuna, and mackerel are also excellent alternatives to be included in your diet.

8. Avoid unnecessary fat

One of the biggest culprits of unhealthy fish dishes is the added fat. To avoid excessive fat intake, avoid using unhealthy oils like vegetable and corn oils.

Instead, use extra virgin olive oil or avocado oil, which are high in healthy monounsaturated and polyunsaturated fats.

9. Choose whole fish rather than fillets

Whole fish can be a healthier option than fish fillets, as it contains the edible bones and skin, which are filled with nutrients like calcium and healthy fats.

Grilling or baking whole fish, like snapper or tilapia, can also be a fun and creative way to add nutritional variety to your diet.

10. Avoid overcooking

Overcooking fish can quickly ruin its flavor and nutritional value. Use a cooking thermometer to check both the internal temperature of the fish and the thickness of the fillet.

Generally, fish only needs to be cooked until it reaches an internal temperature of 145°F. Take it off the heat, let it rest for a minute, and serve to retain its moisture and deliciousness.