Fish is one type of good food for a diet that is high in nutrients and can be served with various delicious variations. Fish has a high protein content to build your muscles and omega 3 fatty acids. In cooking fish for a diet, there are several things you should pay attention to so that the nutrients from the fish are not lost during the cooking process. You also need to know some basic types of fish because they have different cooking processes and don’t even have to be cooked so that the nutrients are not lost. For more details, here we will provide several ways to cook fish for diet using several different techniques to inspire your diet menu.
The following is a review of the best way to cook fish for your daily diet.
Grilled Fish
Cooking fish by grilling is one of the easy and fun ways. You can bake using the oven or charcoal and use a small fire when grilling the fish and then continue with a high heat to cook the fish.
When grilling fish, make sure you coat the grill and also the fish if it contains a lot of oil. This is done to prevent the fish from sticking to the grill when turning the fish over. Cover with aluminum foil during the cooking process to save cooking time. Also choose the right type of fish for grilling, namely fish that contain and large sizes such as salmon, swordfish and halibut which are the best types of fish for grilling. While the types of cod, side fish and sole are very easy to destroy when roasted, so it is not appropriate if processed in this way.
Boiled Fish
How to cook fish for the next diet is to boil it. To cook boiled fish, use plenty of water to cover the whole fish in a covered saucepan until the water is hot enough but not boiling. Also add a little salt and white wine to add flavor to the dish as well as several other ingredients such as types of herbs such as parsley, rosemary and so on and also types of vegetables such as onions and carrots. You can boil fish with court bouilon which is a very delicious liquid for boiling food.
Court bouilons are usually made from a mixture of water, salt, white wine and vegetables as well as some other herbal additions. There are 2 ways to boil fish, namely by using a lot of water until the fish is completely submerged and also boiling with a little water so that the fish is only partially submerged. The water temperature used is around 71 to 82 degrees Celsius.
Microwave Steamed Fish
Prepare fish fillets with thick flesh such as salmon, snapper, halibut and snapper or you can also use whole fish that have been scaled and cleaned. Put the fish in a heat-resistant glass dish that has been given enough oil. Add the sliced chives, a squeeze of lemon, fresh or dried basil leaves, garlic, salt, pepper, cloves, cumin powder, sliced onions, coriander leaves, a little soy sauce, rice wine, sesame seeds and coriander leaves. Cover the dish and put it in the microwave for 4 to 5 minutes, using a fork to check the doneness of the fish and if the fish is white and easily torn it means it’s done. Serve fish with brown rice or salad.
Bamboo Steamed Fish
Pour water into the steamer pot then place a small bamboo steamer which is usually used to make dim sum on the pot and bring the water to a boil. Add seasoning to the fish fillets then line the bottom of a bamboo basket with a few cabbage leaves and place the fish fillets skin-side down.
If using whole fish, then place a few cabbage leaves to cover the entire bottom of the bamboo basket and pour a third of the seasoning over the top of the fish. Place the bamboo basket filled with fish in a pot of boiling water and cook for 10 minutes. Do not overcook the fish because it will become mushy, pour the sauce over the fish or serve with a separate sauce.
Grilled Salmon Fillet
How to cook fish for the next diet is by grilling it. Place the fillets in a resealable plastic [ziploc] along with the garlic powder, lemon juice and olive oil and beat until well combined. Store in the refrigerator for 30 minutes to allow the flavors to infuse better. When ready to cook, remove the fish fillets 10 minutes in advance so that the temperature of the salmon can come back down and result in an even cooking of the fish.
Preheat the oven to 200 degrees Celsius then prepare a flat baking sheet and line it with aluminum foil or spray oil on the bottom of the pan. If the salmon still has the skin on, then place it one side down and don’t place it in a pile. Bake the fish for 10 minutes on the middle rack of the oven