The American Heart Association recommends eating two servings of fish each week.1 This is because fish is high in protein and omega-3 fatty acids while being low in saturated fat. Eating fish can also help you meet your body’s vitamin D requirements.2 While some people feel intimidated by it, there are many simple ways to cook fish.

When selecting a preparation method, pick one that helps maintain the nutrition benefits of your fish. There are many to choose from.

Choosing Which Fish to Cook

Each type of fish offers its own nutritional value. For example, salmon contains vitamin A, vitamin D, and a few of the B vitamins. If you eat tuna, you’ll consume calcium, phosphorus, zinc, and a few additional nutrients.

Both of these options are also among the top fish for omega-3 fatty acids, as are herring, halibut, and sardines. Eating a variety of fish helps your body meet more of its nutritional needs.

However, the U.S. Food and Drug Administration recommends that small children and people who are pregnant or breastfeeding avoid This is because mercury can negatively impact the fetus or young child’s brain and nervous system.

Baking may help preserve some of the fish’s nutrients, such as its omega-3 fatty acids4

 and vitamin D.5 Baking does take longer than other cooking methods, usually 15 to 20 minutes of total cooking time.

This simple method of cooking fish requires only seasoning for fattier fish such as salmon and tuna. But you may want to add liquid or fat for leaner white fish. This helps improve the taste and keep the fish from drying out. Try:

  • Oven-Baked Salmon With Herbs
  • Almond Crusted Tilapia
  • Cod Cooked in Parchment
  • Baked Salmon With Almond Flaxseed Crumbs