How to cook fish without gaining weight
In recent years, healthy eating has become a hot topic of concern, especially how to enjoy delicious food without gaining weight through reasonable cooking methods. As a high-quality food with high protein and low fat, fish is favored by healthy eaters. This article will combine the hot topics and hot content on the Internet in the past 10 days to explain to you how to cook fish so that it is both delicious and not easy to gain weight.
1. Why is it less likely to gain weight if you eat fish?
Fish is rich in high-quality protein, Omega-3 fatty acids and a variety of trace elements, and has low fat content. Here is a nutritional comparison of fish and other meats:
| Ingredients | Calories (per 100 grams) | Protein (grams) | Fat (grams) |
|---|---|---|---|
| salmon | 208 kcal | 20.4 | 13.4 |
| cod | 82 kcal | 17.8 | 0.7 |
| chicken breast | 165 kcal | 31.0 | 3.6 |
| lean beef | 250 kcal | 26.0 | 15.0 |
As can be seen from the table, fish (especially cod) has significantly lower calories and fat content than other meats, making it an ideal choice during the fat loss period.
2. Popular low-fat fish cooking methods
According to search data from the entire Internet, the following are the 5 most popular low-fat fish recipes in recent times:
| cooking method | heat index | Core advantages |
|---|---|---|
| steamed fish | ★★★★★ | Retain nutrients to the greatest extent, zero added oil |
| Air fryer grilled fish | ★★★★☆ | Less oil, crispy and easy to operate |
| Tinfoil lemon fish | ★★★☆☆ | Low-calorie seasoning to lock in moisture |
| Fish fillet porridge | ★★★☆☆ | Easy to digest, suitable for breakfast |
| Cold shredded fish | ★★☆☆☆ | Appetizing and low-fat, the first choice in summer |
3. Specific recipe recommendations (steamed seabass)
The most popular steamed fish recipes recently on Douyin, Xiaohongshu and other platforms are as follows:
1.Ingredients preparation: 1 fresh sea bass (about 500g), 5 slices of ginger, appropriate amount of shredded green onion, 20ml of steamed fish soy sauce
2.Cooking steps:
① Cut both sides of the fish body with a flower knife, marinate with cooking wine and salt for 10 minutes
② Spread ginger slices on the bottom of the plate, place the seabass, and stuff the fish belly with ginger slices
③ After the water boils, steam for 8-10 minutes (adjust according to the size of the fish)
④ Pour out the steaming fish water, pour steamed fish soy sauce, and sprinkle with shredded green onions.
⑤ Pour 1 spoonful of hot oil to stimulate fragrance (optional)
3.Nutritional data:
| Ingredients | Content (per serving) |
|---|---|
| heat | About 220 calories |
| protein | 35g |
| fat | 7g |
4. Expert advice
1.Fish selection skills: Choose white-fleshed fish such as cod, squid, and seabass. The fat content is 30%-50% lower than red-fleshed fish such as salmon.
2.Seasoning principles:
- Avoid using high-calorie condiments such as bean paste and peanut butter
- It is recommended to use natural condiments such as lemon juice, black pepper, and minced garlic.
3.Eating time: It is recommended to finish fish intake before 19:00 for dinner and ensure not to eat 3 hours before going to bed.
5. Common misunderstandings
In response to recent controversial topics on the Internet, clarification is needed:
| Misunderstanding | facts |
|---|---|
| Eating fish will not make you fat at all | Overeating or frying can still lead to excess calories |
| All fish are low in fat | Eel, saury, etc. have high fat content (>15g/100g) |
| Fish skin must be removed | Fish skin contains collagen, which is beneficial when eaten in moderation (steaming method) |
Conclusion
Through scientific selection and reasonable cooking, fish can become a delicious food during the fat loss period. It is recommended to eat fish 3-4 times a week and alternately use different low-fat cooking methods to ensure nutritional balance and avoid a monotonous diet. Remember, the key to a healthy diet is total calorie control and balanced nutrition, not the choice of a single food.
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