NUTRITION AND SEAFOOD PREPARATION
COOKING
Cooking makes many foods we eat more palatable, easier to digest and in many cases safer, but it can also alter the nutrient composition of the raw food. Most nutrients are well retained by the most common methods used to cook seafood. The effects of cooking on specific nutrients can vary, but in general the greatest loss from cooking is water. Some fat may be lost (e.g. grilled fish) or added (e.g. fried fish) during cooking, and the amount will vary with the cooking method used. Information on specific nutrients, including fatty acids, in some cooked seafoods prepared by dry heat, moist heat and frying can be found in USDA Handbook No. 8-15.EVALUATING RECIPESPoaching, steaming, baking, broiling, stir-frying, and microwaving seafood are all excellent methods of preparation that require little or no added fat. A commonly used recommendation for cooking seafood to ensure safety is to cook the fish until an internal temperature of 140°F is reached for at least 15 seconds. This can usually be achieved by cooking the fish at 400°F for 10-15 minutes per inch of thickness. If fish is cooked from the frozen state, the cooking time is generally doubled. Actual cooking time may vary depending on personal preferences,oven temperature, and initial product temperature. Fish can be tested for "doneness" with a fork. The flesh of the fish should have just turned opaque, be fork-tender, and close to the point of flaking. Overcooking dries out and toughens the product and makes a less pleasing dish.
Prepared seafoods that have been breaded and fried absorb fat from the cooking oil and the total fat content can be greatly increased. Fats present in the raw product may also dissolve into the cooking oil, and the omega-3 fatty acid content of the raw product may be slightly to significantly altered.
Many people are used to eating seafood that is fried or prepared with rich sauces made with cream and butter, and have not discovered that seafood can be delicious prepared in a low-fat way. Knowing how to select and modify recipes for seafood can help retain seafood's health advantages.
When evaluating a seafood recipe, consider the following. Does the recipe:
- suggest cooking the seafood with added fat?
- call for a sauce or broth that contains added fats, such as cream or butter?
- call for the addition of seasonings high in sodium?
If the recipe has a lot of added fat or sodium, consider how often the dish is eaten and the portion size. If the dish makes a significant contribution to the daily fat and sodium intake, the ingredients that need to be modified should be identified and appropriate substitutions should be made.