How to make fish with low calories
In recent years, healthy diet has become the focus of people's attention, and low-calorie, high-protein fish have become a popular choice on the table. How to cook fish can not only retain their nutrition but also reduce calories? This article combines popular topics and hot contents across the network for the past 10 days to provide you with a structured data guide.
1. Recommended low-calorie fish
Here are common low-calorie fish and their calorie comparisons (eachable portion per 100 grams):
| Fish name | Calories (kcal) | Protein (g) | Fat (g) |
|---|---|---|---|
| Cod | 82 | 17.7 | 0.7 |
| sea bass | 105 | 18.6 | 3.4 |
| Dragon Li Fish | 88 | 16.6 | 2.2 |
| Tuna (water immersion) | 116 | 25.5 | 0.7 |
2. Comparison of low-calorie cooking methods
Different cooking methods have significant impact on fish calories. Here is a comparison of common methods:
| How to cook | Calorie increase | Nutritional retention rate | Recommended Index (5-star system) |
|---|---|---|---|
| Steaming | 0% | 95% | ★★★★★ |
| Boiled in water | 5% | 90% | ★★★★☆ |
| Baked in oven | 15% | 85% | ★★★☆☆ |
| Fry and fry | 120% | 60% | ★☆☆☆☆ |
3. Popular low-calorie fish recipes across the Internet
According to social platform data in the past 10 days, the following three practices are the most popular:
1. Steamed cod with lemon herbs
Popularity index: ★★★★★ (Tiktok-related videos have more than 50 million views)
Method: Marinate the cod chunks with salt and black pepper for 10 minutes, spread with lemon slices and fresh herbs (rosemary/thyme), and steam for 8 minutes.
2. Thai Spicy and Sour Longli Fish Salad
Popularity index: ★★★★☆ (Xiaohongshu collection exceeds 200,000)
Method: Boil the Longli fish into shreds, add green papaya shreds and mint leaves, and season with fish sauce, lemon juice, and millet spicy.
3. Japanese Miso Sea Bass Soup
Popularity index: ★★★☆☆ (The number of readings on Weibo has exceeded 100 million)
Method: Cut the sea bass into pieces and cook them with tofu and kelp, and finally add miso sauce and sprinkle onion.
4. Expert advice
1.Control seasoning: Avoid using high-calorie sauces such as salad dressing and peanut butter. It is recommended to use low-calorie seasonings such as vinegar, lemon juice, and spices.
2.Matching principles: Fish should be paired with vegetables rich in dietary fiber (such as broccoli, asparagus) to delay fat absorption.
3.Cooking time: The steaming time is controlled at 8-10 minutes. Excessive heating will lead to protein denaturation and nutrient loss.
4.Ingredient selection:Purchase fresh or frozen fish first, avoid pickled fish products (such as salted fish), and their sodium content may exceed the standard.
5. Netizen practice data
Data from the "One Weekly Low-Stand Fish Meal Challenge" initiated by a Health APP shows:
| Participants | Average weight change (kg) | Changes in body fat ratio | Satisfaction |
|---|---|---|---|
| 1000 people | -1.2 | -0.8% | 92% |
| Control group | +0.3 | +0.2% | 65% |
By scientifically selecting and cooking fish, you can not only enjoy delicious food, but also effectively control your caloric intake. It is recommended to eat low-fat fish 2-3 times a week, and use it to exercise appropriately to achieve the best health effect.
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