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How to Prepare Fish
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How Much Fish and How Do I Cook It?
Almost every study involving the healthy effects of fish or fish oil uses the equivalent of three to seven ounces of fish each day for healing purposes, and then about three times a week for maintenance. It sounds like a lot of fish until you realize that one tuna sandwich will pretty much take care of the fish requirement for one day. If you have mackerel as your main course one day, a tuna sandwich the next day for lunch, sardines as an appetizer the next day, salmon for lunch or dinner, etc., you can move through the week hardly noticing that you are eating fish every day.
There are so many different kinds of fish that can be prepared so many ways that there’s not enough room to give details here. I would recommend consulting a good cookbook, or even investing in a cookbook devoted to fish. Frying has always been an option, but be careful what oils you use when preparing fish. Most vegetable oils, except for canola, flaxseed and olive oil, have high concentrations of the wrong kind of fatty acids, omega-6. You want to avoid them because omega-6 can do damage inside your cells. Only flaxseed oil has a higher percentage of omega-3 fatty acids in relation to omega-6. Olive oil is the lowest in both types, and canola oil runs a close second.
What does this have to do with fish? A lot, because you can completely undo any good that eating fish is doing for you by combining it with the wrong kind of oil when you cook it, such as deep-frying in corn oil. Adding butter or margarine to the meal, for instance, or even combining mayonnaise with tuna, can cancel out the benefits. If you’re eating fish for health reasons, I recommend preparing it with lemon juice and a touch of olive oil. It’s both healthy and delicious! Oregano and garlic are also terrific fat-free flavorings you should try with fish, especially tuna.
Baking fish eliminates the need for using other fats, as long as you don’t add them afterwards. Fish can also be poached, broiled and grilled. Fresh mako shark on the grill is excellent, as are swordfish, tuna and salmon steaks.
Canned fish is just as good for you as fresh fish. But, once again, be aware of the oil and sodium content. Whenever possible, buy fish that is canned in mineral water rather than oil.
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