The benefits of fish are well-known, and the Chinese Nutrition Society recommends that everyone should consume 50-100 grams of fish and shellfish daily. However, besides the techniques involved in cooking fish, there's a lot to learn from buying to eating. Let the editor guide you through the rules of eating fish.
Nine Rules for Eating Fish
1. Choose fish that are "eight-tenths full" in size. The size of the fish determines its texture and safety. If it's too small, the fish hasn't fully matured, the meat won't be tender and fresh, and it will have more bones. If it's too large, the fish is old, the meat is coarse, and it may have accumulated harmful substances. Therefore, it's best to choose fish that are about "eight-tenths full" in size. For example, common carp and Wuchang fish should be around 750 grams, crucian carp 250-500 grams, and grass carp 2-2.5 kilograms.
2. Don't buy fish with cloudy, sunken eyes or gray gills. When selecting "freshly chilled fish," first observe its eyes and gills. A fresh fish has full, clear, and transparent eyes with bright red, clear gills. A less fresh fish has sunken eyes with slightly cloudy or wrinkled corneas, sometimes with red blood inside, and its gills are dark red or purplish-gray. A spoiled fish has sunken or shrunken eyes, a wrinkled or ruptured cornea, and brown or grayish-white gills.
Tomato Fish Fillets
3. Don't select fish if the water in the tank has an unusual color. When buying live fish in a supermarket, check the "water color." This reflects the water quality. If the water is dark green or blue, it may indicate excessive algae, meaning the tank hasn't been cleaned or the water changed in a long time, which could affect the fish's health. Fish in tanks with clear, flowing, and frequently changed water are generally more lively.
4. Don't buy fish that are too cheap. If the price is unreasonably low, consider the source, quality, and safety of the fish. Eating spoiled fish poses significant health risks.
5. Let freshly killed fish rest before eating. The quality of the meat is not at its best right after slaughter because the fish meat needs to go through a "purging" process to become more delicious. Small fish like grass carp and silver carp should be refrigerated immediately and cooked after 2 hours. Larger fish need to be refrigerated for more than 2 hours.
6. Don't eat fish that is too red or too pale. Different fish varieties have naturally different colors, such as red-fish like tuna and white-fish like hairtail. However, if the fish is unusually bright red or a stark white, it may be due to artificial coloring.
7. Don't eat cured fish. Aquatic products may contain nitrites. During the drying or curing process, some proteins break down, forming amines that combine with nitrites to become nitrosamines, which pose a certain carcinogenic risk.
8. Freeze raw fish fillets before eating. Raw fish fillets may contain parasites. Parasites are highly susceptible to heat and extreme cold and can be killed after being frozen at -20°C for 24 hours. The ice under a sashimi platter, however, is not sufficient to kill them. Therefore, fish can only be eaten raw if you are completely confident in the source of the ingredients.
9. Try to steam the fish. Among all cooking methods, steaming is the healthiest. It uses low temperatures and little oil, preserving most of the nutrients in the fish. Boiling or stewing can cause some nutrients to leach into the broth. Grilling involves high temperatures, which can produce harmful substances, and also uses a lot of oil, undermining the low-fat health benefits of fish. Frying uses even more oil and causes greater nutrient loss, so it is not recommended.
Five Fish Suitable for Autumn
As the saying goes, "a summer without illness leaves one three-tenths deficient." After autumn arrives, many people feel refreshed and their appetite increases, making it a good time to nourish the body. As the weather turns cool, some people start to binge on beef and mutton to replenish their energy and boost immunity, only to end up with a dry mouth, severe constipation, and even trigger cardiovascular and cerebrovascular diseases. In autumn and winter, one should focus on nourishing yang to resist cold and enhance vitality, but supplementation should be moderate. You can eat fish in moderation because it is high in protein, low in fat, and rich in unsaturated fatty acids, which are beneficial for cardiovascular health. The following five fish are suitable for autumn.
1. Hairtail. Regular consumption of hairtail can nourish the liver, replenish blood, and moisturize the skin and hair. Although hairtail has a higher fat content than most fish, it is mostly unsaturated fatty acid, which helps lower cholesterol. Hairtail is rich in magnesium, which protects the cardiovascular system and prevents diseases like hypertension. It is suitable for people who are chronically ill, weak, short of breath, or have dry skin. However, it is not suitable for people with skin diseases or asthma. Hairtail is best pan-fried; spraying some cooking wine before serving enhances the flavor.
2. Black carp. Black carp is rich in selenium, iodine, zinc, and nucleic acids, and has anti-aging and anti-cancer properties, often used in dietary therapy. It contains polyunsaturated fatty acids that can dilate blood vessels and prevent blood clotting. Black carp is suitable for people with edema, hepatitis, hyperlipidemia, high cholesterol, or arteriosclerosis. It is not suitable for people with a weak spleen and stomach, insufficient qi and blood, or itchy skin diseases. Black carp has a higher oil content and is suitable for grilling to ensure the meat remains tender.
3. Common carp. Common carp is rich in high-quality protein, with a human digestion and absorption rate of up to 96%. It is suitable for people with nephritic edema, jaundice hepatitis, or liver cirrhosis with ascites. Common carp is considered a "trigger food" and is not suitable for people with malignant tumors or skin diseases. It is best cooked in a braised sauce; the intestines should be removed during cooking as they can spoil the taste.
4. Loach. Loach has medicinal value and can tonify the middle jiao, replenish qi, and nourish the kidneys to produce essence. It is rich in spermidine and nucleotides, which can increase skin elasticity and moisture, and enhance the body's antiviral capabilities. It is suitable for people who are weak, have a weak spleen and stomach, or night sweats due to deficiency. It is also very beneficial for treating acute jaundice hepatitis. Loach may carry parasites, so it should not be eaten raw and is best cooked in a stew.
5. Crucian carp. Crucian carp is rich in protein that is easy to digest and absorb, making it an excellent protein source for patients with kidney, liver, or cardiovascular diseases. It has the effects of strengthening the spleen to remove dampness, harmonizing the middle burner to whet the appetite, invigorating blood to unblock collaterals, and is beneficial for dietary therapy of edema, ulcers, bronchitis, asthma, and diabetes. Postpartum women can eat crucian carp soup to replenish qi and promote lactation. Patients with a cold and fever should avoid eating crucian carp. Crucian carp is suitable for making soup, which has a great nourishing effect.