Cod belongs to the group of fatty fish rich in two long-chain omega-3 fatty acids, EPA and DHA. These are nutrients that have been proven to reduce triglycerides in the blood, support anti-inflammatory and improve cardiovascular health.
Adults should eat at least two servings of fatty fish per week, prioritizing low-fat cooking methods such as steaming, boiling or grilling.
Many people have a habit of frying mackerel to enhance the flavor. However, studies on food chemistry show that high frying temperatures for a long time can reduce part of the EPA and DHA content, while promoting fat oxidation, creating compounds that are not good for health.
Steaming helps preserve omega-3 fatty acids better than deep frying. Besides, steaming does not increase the amount of saturated fat or energy of the dish as when frying.
Therefore, nutrition experts recommend steaming mackerel with ginger, scallions, dill or lemongrass to enhance the natural flavor without using too much oil or seasoning.
A common mistake is eating mackerel with a lot of fish sauce, soy sauce or processed sauces. According to the World Health Organization (WHO), adults should consume less than 5 g of salt per day to reduce the risk of high blood pressure and cardiovascular disease.
Steamed mackerel should only be seasoned lightly, using lemon, pepper, ginger or herbs to enhance the flavor instead of abusing salt.
To maximize the dish's effectiveness, experts recommend eating steamed mackerel with fiber-rich vegetables such as broccoli, spinach, mustard greens, okra, or asparagus.
You should replace a portion of white rice with brown rice, oats or whole grains to improve blood sugar control and reduce fat accumulation in the liver.
Each serving of cooked fish is about 85-100 g, eating 2-3 times a week is suitable for most adults. Although mackerel is rich in omega-3, eating too much does not bring outstanding benefits if the overall diet still has excess energy or many super processed foods.
Experts also note that fresh mackerel should be prioritized instead of smoked, canned or processed mackerel because these products often contain high levels of sodium.
