Avoid these common fish frying mistakes for a healthier meal
Frying fish is a popular preparation method, especially on Fridays. However, improper cooking can lead to serious health issues. What are the most common mistakes while frying fish, and how can you avoid them?
Frying fish can be challenging. It often ends up either burnt or undercooked, which diminishes its flavor and affects health. Undercooked fish can lead to food poisoning, especially in children and the elderly. On the other hand, burnt fish becomes a source of toxic substances like acrylamide, which is harmful to the body. So, how can you avoid these mistakes and enjoy tasty and healthy fish? Here's what you should know.
What should frying fish look like?
One key aspect of frying fish is the appropriate cooking time. Too short a cooking time can result in raw meat, which can be poisonous. Frying for too long leads to nutrient loss and burning.
It is generally accepted that frying fish should last a maximum of 10 minutes per side, although the exact time depends on its type and thickness:
- Thin fillets: about 3-4 minutes per side,
- Fish without breading: also 3-4 minutes per side,
- Breaded fish: 4-5 minutes per side,
- Fatty fish, such as carp: 5-7 minutes per side,
- Thick pieces (over 4 inches): frying can take 20-30 minutes.
Some chefs follow the 5:1 rule, frying fish for 5 minutes on the skin and then 1 minute on the flesh. To avoid burning, it's essential to constantly monitor the level of doneness while frying. Also, choose the right cooking 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. A good choice of fat is not only a matter of taste but also of health.
Traditionally, fried fish is coated in breading made of breadcrumbs and wheat flour. Although this method is popular, it's not the healthiest. Such bread absorbs a lot of fat, making it hard to digest and possibly increasing cholesterol levels. Instead, consider making a different breading, such as:
- natural yogurt or kefir,
- oat or almond flakes,
- panko.
Another issue is salting the fish. If you decide to salt, do it right before frying. This way, you 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 to ensure it cooks evenly.
