Frying fish right: Tips to avoid health risks and enjoy flavour
Frying fish is a popular method of preparation, especially on Fridays. However, improper approaches to cooking can lead to serious health problems. What are the most common mistakes when frying fish, and how can they be avoided?
Frying fish can be challenging. It often ends up burned or undercooked, lowering the taste quality and impacting health. Undercooked fish can lead to food poisoning, particularly in children and the elderly. On the other hand, burned fish becomes a source of toxic substances, such as acrylamide, which are harmful to the body. So, how can we avoid these mistakes and enjoy tasty and healthy fish? Here's what you need to know.
How should fish frying look?
One key aspect of frying fish is the correct cooking time. Cooking it for too short a time may result in raw meat, which can be poisonous. Excessive frying leads to the loss of nutrients and burning.
It is generally accepted that frying fish should last a maximum of 10 minutes on each side, although the exact time depends on its type and thickness:
- thin fillets: about 3-4 minutes on each side,
- fish without coating: also 3-4 minutes per side,
- fish in batter: 4-5 minutes on each side,
- fatty fish, such as carp: 5-7 minutes on each side,
- thick pieces (over 10 cm): the frying time can be 20-30 minutes.
Some chefs use the 5:1 rule: frying the fish for 5 minutes on the skin side, then 1 minute on the flesh side. It is important to continuously monitor the level of cooking during frying to avoid burning. Also, choose the right fat, such as canola oil, clarified butter, or olive oil.
The worst mistakes when frying fish
Avoid frying in sunflower oil, which is less stable at high temperatures and can release harmful compounds. Choosing the right fat is not only a matter of taste but also of health.
Traditionally, fried fish is coated in breadcrumbs and wheat flour. Although this method is popular, it's not the healthiest. Such a coating absorbs a lot of fat, making it hard to digest and can lead to increased cholesterol levels. Instead, consider making a different coating such as:
- natural yogurt or kefir,
- oat or almond flakes,
- panko.
Another issue is salting the fish. If you decide to do this, do it just before frying. This way, you will avoid excess moisture that can cause the meat to fall apart in the pan. Frying fish should be preceded by drying it with a paper towel. Then the fish will brown evenly.
