"I've been in the restaurant business for more than 30 years," says Jay Swift, the chef and owner at 4th & Swift in Atlanta. "The healthy foods trend is a bigger deal now than it's ever been."
Fish is one of his favorite healthy proteins to cook because it's a crowd-pleaser, and is rich in healthy fats and low in saturated fat.
Health benefits of fish
Tips for cooking fish
"The trick to cooking fish is to not overcook it," says Swift.
Your cooking method should depend on the density of the fish you're working with.
"For example, it's hard to grill fish that aren't very dense because they'll fall apart and stick to the grill," he explains.
A denser fish, like tuna or swordfish, is best for grilling. Otherwise, try sautéing or baking.
What to look for when buying fish
Swift says fish is best when:
- It has a clean, shiny texture
- It is firm to the touch
- It doesn't have a fishy smell
"Fish has been a wonderful food source for people all over the world, particularly in the Pacific Rim, for centuries," he says. "And science has shown that it's great for you."
For more nutrition tips, click here.
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