Spotfish is one of the popular marine fish, rich in nutrients, especially high omega-3 content, an essential fatty acid beneficial for the cardiovascular system, brain and immune system.
However, the cooking method plays an important role in optimizing the amount of omega-3 in fish. Housewives choosing the right cooking method not only helps maintain nutritional value but also increases the body's absorption capacity.
First, steaming is the most highly rated method in preserving omega-3. When mackerel is steamed, the temperature is not too high and does not come into direct contact with grease, helping to limit the breakdown of unsaturated fatty acids.
If housewives steam mackerel with ginger, onion or lemongrass, it will not only enhance the flavor but also support digestion, helping the body absorb nutrients better. This is a simple but optimally effective cooking method.
Second, braising mackerel is also a suitable choice if done properly. You should braise the fish over low heat, for a moderate amount of time to avoid losing omega-3 due to prolonged high temperatures. If you choose this cooking method, housewives should use more natural spices such as turmeric, pepper, shallots to create a fragrant smell and have antioxidant properties, contributing to protecting omega-3 from destruction.
Third, grilling fish at a moderate temperature is also a reasonable option if you control time and temperature well. Grilling with foil or insulated grilling helps limit direct contact with fire, thereby reducing the breakdown of nutrients.
During the processing, housewives need to pay attention not to fry mackerel at high temperatures. When mackerel is deeply fried in oil, the amount of omega-3 can be oxidized and significantly reduced. Moreover, fried oil also produces harmful substances for health, losing the inherent benefits of the fish.
