Steaming and Grilling: Healthy Ways to Cook Fish

In Hong Kong, many people like to eat raw fish, but Candy explains that the nutritional benefits of raw fish differ little from cooked fish as there is no substantial change in the calorie, protein and total fat content (Table 2) but uncooked food have higher risk of food safety. It is important, however, to be aware of processed fish products. A 100g serving of fish fingers, for example, contains 16.23g of total fat. It is likewise important to avoid fried or deep-fried fish, which greatly increases the fat content. Low-fat cooking methods such as steaming, cooking in soup, baking, etc. are healthier ways of preparing fish dishes.

Table 2: Comparisons on calories, protein, total fat and cholesterol among commonly seen fishes

(Source of Data: The Nutrient Data Laboratory, United States Department of Agriculture)