Mastering the art of fish frying: Tips for healthy cooking
Frying fish is a popular method of preparation, particularly on Fridays. However, incorrect techniques during thermal processing can lead to serious health issues. What are the most common mistakes when frying fish, and how can they be avoided?
Frying fish can be challenging. It often ends up either burned or undercooked, which diminishes its taste and affects health. Undercooked fish can lead to food poisoning, especially in children and the elderly. Conversely, 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?
The correct cooking time is crucial when frying fish. Too short a time may result in raw meat, which can be poisonous. Over-frying leads to nutrient loss and burning.
It is generally accepted that frying fish should take 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 4 inches): the frying time can be as long as 20-30 minutes.
Some chefs use the 5:1 rule, frying the fish for 5 minutes on the skin side and 1 minute on the flesh side. To avoid burning, it is important to continuously monitor the level of cooking during frying. Also, choose the right fat, such as rapeseed 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. A good choice of 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 using a different coating, such as:
- natural yoghurt 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.
