Fish is a high-quality source of protein. In addition, fish meat is low in fat, mainly containing beneficial unsaturated fatty acids and a large amount of calcium, iron, phosphorus, vitamin A, niacin, and other minerals, which are very nutritious for the body.
Fish is divided into freshwater fish and saltwater fish.
In general, saltwater fish is more nutritious and delicious than freshwater fish. This is mainly because saltwater fish swim in a wider range and with more force than freshwater fish, so their meat is firmer, more elastic, and tastier.
In addition, deep-sea fish are very rich in omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential nutrients for the human body.
Among them, EPA can dilate blood vessels, accumulate platelets, and improve vascular permeability. DHA can control blood lipids. Both promote the development of brain cells and prevent coronary artery spasm and atherosclerosis.
Among the different types of saltwater fish, silvery pomfret is a type that is not too expensive but has a very high nutritional value. The protein content in 100 grams of silvery pomfret is up to 19 grams, while the fat content is only 1.2 grams, suitable for many diets.
Mistakes when cooking silvery pomfret
1. Direct frying or deep-frying
Silvery pomfret is very rich in protein, and high temperatures will destroy the protein and reduce its nutritional value.
Moreover, when protein is heated above 200°C, it produces carcinogenic substances called polycyclic aromatic hydrocarbons. Consuming a large amount of these substances over a long period of time increases the risk of cancer.
Therefore, if you really want to fry the fish, you can dust a little flour on the surface of the fish and only eat the meat part.
2. Salting before cooking
Many people marinate the fish with salt for a period of time before cooking, but the fish will lose moisture and the taste will become less delicious. In addition, salt will react with the protein, leading to precipitation, protein denaturation, and a decrease in the nutritional value of the fish meat.
Therefore, when cooking fish, try to add salt later.
Here is a delicious recipe for cooking silvery pomfret
1. Use cooking wine and egg whites to coat the entire fish, then coat with a layer of starch and deep-fry at a low temperature until the meat becomes firm.
2. Leave some oil in the pot, stir-fry the onions, ginger, and garlic until fragrant, then add light soy sauce, dark soy sauce, and water to make the sauce.
3. Put the fried silvery pomfret into the pot, add an appropriate amount of star anise, simmer over low heat for 10 minutes, season with spices to taste, then transfer to a dish.
For fish, it is recommended to eat 2 to 3 times a week, with a total consumption of 300 to 500 grams of fish per week. This amount refers to pure fish meat, excluding fish bones and other inedible parts.
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