Experimental method: Catfish was used as raw material, and the preservation rate of various vitamins and minerals in fish was determined by six cooking methods: grilled fish, steaming, stewing, microwave, boiling and frying.
Experimental results: Fish is rich in B vitamins, such as vitamin B 1, vitamin B2, vitamin B6, and a small amount of vitamin A and vitamin E. Our laboratory ranks healthy cooking methods according to the changes of nutritional components corresponding to various cooking methods.
First place, grilled fish. The loss of vitamins B2, B6, A and E in fish is very small, and only vitamin B 1 is slightly lost. At the same time, the contents of calcium, potassium and magnesium in fish meat increased obviously after barbecue.
Second place, steamed fish. Will lose more vitamin A and vitamin B 1, and other vitamins and minerals are well preserved.
Third place, boiled fish. A large number of water-soluble vitamins are lost, vitamins B 1, B2 and B6 are obviously reduced, and minerals are also lost.
Fourth place, microwave cooking. Vitamin B 1, B2 and B6 decreased obviously, the content of omega-3 fatty acids decreased, and other vitamins and minerals were well preserved.
Fifth place, braised fish. After complicated operations such as frying and oiling, the loss of vitamins and minerals in braised fish is great, and the fat content is also greatly increased.
Sixth place, fried fish. High-temperature frying makes a lot of vitamins and minerals lose, and the fat content increases obviously.
Laboratory recommendations:
1. Grilled fish should be light. You must master the method when grilled fish. When roasting, use a slow fire, and the flame must not touch the fish to prevent the fish from burning and producing carcinogens. Families can buy iron grills for cooking.
2. Steamed fish needs boiled water. When steaming fish, be sure to wait until the water is completely boiled before steaming with high fire. The volume of steamed raw materials should be as small and thin as possible to shorten the time of steaming fish. Don't pour bright oil after steaming.
3. Boiled fish should drink more soup. Boiled fish should be slightly seasoned. Because there are many nutrients dissolved in the soup, it is recommended that boiled fish drink more soup.
The temperature of microwave cooking fish should be as low as possible. It can reduce the loss of nutrition and keep the nutrition of fish.
5. Braised fish with less oil. Braised fish should be fried as little as possible for a short time. Pour less oil and thicken more juice to reduce fat intake.
6. Fried fish. Paste when frying fish, peel off the brown shell when eating, and only eat the fish inside to reduce oil intake.