What is the healthiest way to eat fish?

December 27, 2025 •

5 min read

According to the American Heart Association, eating fish at least twice a week can reduce your risk of heart disease. Choosing the healthiest way to eat fish, however, involves more than just selecting a fillet; it requires understanding how preparation, cooking methods, and sourcing impact its nutritional value and safety.

Quick Summary

This guide provides a comprehensive overview of the healthiest cooking methods to preserve fish's nutrients, offers tips on selecting safe, low-contaminant species, and details important preparation techniques for a nutritious meal.

Key Points

Choose Low-Mercury Fish: Select smaller, younger fish like salmon, sardines, and trout to minimize exposure to contaminants like mercury.
Opt for Low-Heat Cooking: Steaming, poaching, and baking are the healthiest cooking methods as they best preserve omega-3 fatty acids and prevent the formation of harmful compounds.
Avoid Deep-Frying: High-temperature deep-frying adds calories from unhealthy oils and significantly damages the beneficial omega-3s in fish.
Consider Preparation for Contaminants: For certain contaminants like PCBs, remove the skin and visible fat before cooking and use a rack to let fat drip away.
Use Healthy Fats and Herbs: When minimal fat is needed for cooking, use healthy oils like extra-virgin olive oil and season generously with herbs and spices instead of heavy sauces.
Vary Your Fish Intake: Eating a variety of fish types helps to balance nutrient intake and lower the risk of exposure to any specific contaminant.
Don't Overcook: Keep cooking times short to prevent nutrient degradation and maintain the fish's delicate texture and moisture.

Fish is a powerful source of lean protein, essential omega-3 fatty acids, and vital nutrients like vitamin D, making it a cornerstone of a healthy diet. However, not all fish dishes are created equal. The way you prepare and cook your fish has a profound effect on its nutritional profile and overall health benefits. The healthiest approaches focus on retaining nutrients and avoiding the addition of unhealthy fats and harmful compounds.

The Best Cooking Methods to Maximize Nutrition

Not all cooking methods are beneficial for preserving the delicate nutrients in fish. High-heat methods, especially deep-frying, can destroy a significant portion of the healthy omega-3 fats and add excess calories from unhealthy cooking oils.

Steaming and Poaching

Steaming and poaching are arguably the top contenders for cooking fish healthfully. Both methods use a gentle, low-temperature, moist-heat environment that locks in moisture and nutrients without adding extra fat. Steaming, in particular, prevents the loss of omega-3s and reduces the risk of harmful compounds forming.

How to Steam: Place fish in a steamer basket over simmering water. Season with herbs, lemon, and spices for flavor. Steaming is quick and ideal for delicate fillets like cod or trout.
How to Poach: Submerge fish in a gently simmering liquid—like water, stock, or wine—at a controlled temperature. This method yields a moist and tender result, perfect for fish like salmon or halibut.

Baking and Microwaving

Baking and microwaving are also excellent, low-fat options that preserve nutrients well.

Baking: Cooking fish in the oven with minimal oil is a simple and effective method. Studies show that baked fish loses less omega-3s than fried or even microwaved fish in some cases. For best results, cover the fish in foil or parchment to retain moisture and use a healthy oil like extra-virgin olive oil.
Microwaving: Surprisingly, microwaving fish can be a healthy option due to its fast and relatively low-temperature cooking process. It is effective at preserving omega-3 fatty acids and minimizes the formation of harmful compounds that occur at higher temperatures.

Grilling and Pan-Frying (with precautions)

While high-heat methods carry risks, they can be done in a healthier way.

Grilling: High heat can create harmful compounds like heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs). To minimize risk, grill fish for the shortest time possible, avoid charring, and marinate it beforehand to reduce compound formation.
Pan-Frying: Opt for pan-frying over deep-frying. Use a small amount of a healthy, heat-stable oil like olive oil and cook at a moderate temperature to avoid nutrient loss.

How to Choose the Healthiest Fish

Selecting the right fish is as crucial as how you cook it. Different species offer different nutritional benefits and carry varying levels of contaminants like mercury.

Prioritize Oily Fish

Fatty, or oily, fish are rich in anti-inflammatory omega-3 fatty acids. Recommended species include salmon, mackerel, herring, and sardines. These fish are particularly beneficial for heart and brain health.

Be Aware of Mercury Levels

Mercury bioaccumulates up the food chain, meaning larger, older predatory fish contain higher levels. Limiting or avoiding species like swordfish, shark, and king mackerel is a good practice, especially for women who are or might become pregnant, nursing mothers, and young children. Opt for smaller, younger fish instead.

Safe Tuna Choices: If you eat canned tuna, choose canned "light" tuna, which has significantly lower mercury levels than canned white (albacore) tuna.

Focus on Variety

Eating a variety of fish from different sources reduces your risk of exposure to any single type of contaminant. Look for sustainable options and check local consumption advisories for sport-caught fish.

Comparison of Healthy Fish Cooking Methods


Cooking Method	Pros	Cons	Nutrient Retention	Best For
Steaming	No added fats, excellent nutrient retention, preserves delicate flavor.	Can be less flavorful if not seasoned properly.	Excellent (Minimal loss of omega-3s and vitamins).	Delicate fillets (Cod, Sole, Trout).
Poaching	Keeps fish very moist and tender, no added fats.	Longer cooking time, flavor is subtle unless liquid is highly seasoned.	Excellent (Preserves omega-3s better than high-heat).	Tender fish (Salmon, Halibut).
Baking	Easy, preserves nutrients well, uses minimal oil.	Slower than other methods.	Good to Excellent (Retains vitamin D and omega-3s well).	Most types of fish, especially thick fillets.
Microwaving	Fastest method, good nutrient retention.	Texture can be inconsistent for some fish types.	Good to Excellent (Prevents loss of omega-3s).	Quick meals, small fillets.
Grilling	Great flavor, fat can drip away.	Risk of charring and creating harmful compounds.	Moderate (Some nutrient loss at high heat).	Meaty fish (Tuna, Swordfish) with precautions.
Pan-Frying	Adds a crispy texture.	Adds some fat and calories, higher risk of damaging omega-3s.	Moderate (Lower than baking, higher than deep-frying).	Small fillets or steaks (Mackerel, Cod).

Essential Preparation and Serving Tips

Beyond cooking method and fish type, how you prepare and serve your fish further enhances its health benefits.

Remove Skin and Fat (for certain contaminants): Some contaminants, like PCBs, accumulate in the fatty tissues. For species where this is a concern, remove the skin and visible fat before cooking. Grill or bake on a rack to let the fat drip off, and avoid using the drippings for sauces.
Pair with Healthy Ingredients: Serve your fish with a generous portion of vegetables, whole grains, and healthy fats. A simple sauce of lemon juice, herbs, and olive oil can boost flavor without adding unhealthy elements.
Use Healthy Oils: When pan-frying or baking, use heart-healthy oils. Extra-virgin olive oil is a great choice as it adds flavor and healthy monounsaturated fats.

Conclusion

The healthiest way to eat fish involves a combination of careful selection and mindful cooking. Prioritizing low-temperature methods like steaming, poaching, and baking helps preserve the fish's natural omega-3 fatty acids and other valuable nutrients while minimizing the addition of unhealthy fats and the formation of harmful compounds. Choosing smaller, younger fish species and varying your sources helps mitigate risks from contaminants like mercury. By following these best practices—from selection and preparation to cooking and serving—you can fully harness the incredible nutritional power of fish for optimal health.

Optional Outbound Link: For detailed information on sustainable seafood choices, visit the Monterey Bay Aquarium's Seafood Watch guide [https://www.seafoodwatch.org/].

Frequently Asked Questions

Deep-fried fish is generally not considered healthy because the high temperatures and large amounts of oil used can damage healthy omega-3 fatty acids and add excess calories from unhealthy fats. Pan-frying using a small amount of a healthy oil like olive oil is a better alternative.

Grilling can be a healthy option, but the high heat can produce harmful compounds like HAs and PAHs, especially if the fish is charred. To reduce this risk, cook for the shortest time possible, avoid charring, and consider using a marinade.

Mercury cannot be cooked out of fish, as it is stored in the muscle tissue. The best way to reduce exposure is to eat smaller, younger fish that have had less time to accumulate mercury, and to choose low-mercury species like salmon, sardines, and light tuna.

Oily, or fatty, fish are the best sources of omega-3 fatty acids. Salmon, mackerel, herring, and sardines are all excellent choices for boosting your intake of these beneficial fats.

While raw fish can offer slightly more omega-3s since heat can cause some loss, cooked fish is the only way to ensure the elimination of parasites and bacteria. For most people, consuming properly cooked fish is the safest option. For those who enjoy raw fish, sourcing from a reputable supplier and following safety guidelines is crucial.

These methods use low, gentle, moist heat, which minimizes the nutrient degradation that can occur at higher temperatures. Because no additional fat is required, there is no risk of unhealthy oil absorption or damage to the fish's natural fats.

You don't need much. Using a minimal amount of a healthy, heat-stable oil like olive oil when baking can help prevent sticking and add flavor, without negating the health benefits. Covering the fish with foil or parchment paper also helps retain moisture without needing extra fat.