Is Fried Fish Bad for You? The Risk & Rewards

There is a lot of debate surrounding the health benefits (or lack thereof) of eating fried fish. Some people swear by it as a healthy source of protein, while others believe that it can be pretty bad for you. Is Fried Fish Bad for You? and what’s the truth? This blog post will look at both the pros and cons of fried fish and discuss how to cook it healthily and deliciously!

Is Fried Fish Bad for You?

Is Fried Fish Bad for You? While fried fish can be high in calories and may contain unhealthy fats, it’s not suggested you eat it regularly; there are also some benefits to eating this type of cooked fish. For example, frying can help seal in the nutrients and make the fish easier to digest. Additionally, if you fry your fish using a healthy oil and follow some simple tips, you can enjoy it without guilt!

The Benefits of Eating Fried Fish

There’s no denying that fried fish is delicious. The crispy exterior and juicy interior are hard to resist, and the fact that it can be cooked so quickly makes it a great convenience food.

Fried fish is Still Nutritious.

However, many people are put off because fried fish is high in fat and calories. Despite having more fat than other cooked fish, fried fish is a good source of vitamin E and omega-3 fatty acids.

Additionally, frying fish helps absorb vitamins A and D., So fried fish is delicious, but it’s also nutritious (when cooked right!)

Fresh Fish, Healthy Oils, and Frying Techniques

The combination of fresh fish and healthy cooking oils makes fried fish a nutritious and delicious meal option. When choosing fish to fry, it is essential to select fresh, high-quality fish. Overflying can damage the delicate flavour of fish, so it is critical to cook it carefully.

Pan-fried fish is healthier than deep-fried fish.
Pan fried fish is healthier than deep fried fish <a href=httpswwwtwenty20comphotos8e10b077 9734 4125 9296 9a1eb7df3212utm t20 channel=bl class=pretty link>httpswwwtwenty20comphotos8e10b077 9734 4125 9296 9a1eb7df3212utm t20 channel=bl<a>

So, if you’re searching for a healthy method to get your seafood fix, don’t rule out fried fish entirely.

Just be sure to choose a cooking method that minimizes the amount of fat and calories, such as pan-frying with a coating of breadcrumbs or flour. Try different types of fish to find your favourite. Bon appetit!

The Drawbacks of Eating Fried Fish

Fried fish may be delicious, but it is also greasy, oily, and high in fat and calories. It is also often high in salt, which can cause health problems and add to the risk of heart disease. The oil used to fry the fish can also be unhealthy.

The ratio of omega-3 fats to omega-6 fatty acids is affected by frying fish, and the levels of mercury and PCBs can be high in some fish. It is best to eat fried fish only once a week.

When you eat fried fish, be sure to cook it properly so that it is not overcooked and greasy. The extra effort required to cook and fry fish is worth it when you can enjoy a delicious, healthy meal.

Is Fried Fish Bad for your Cholesterol?

For one, fried fish is high in cholesterol. The oil used to fry the fish can add extra cholesterol to the dish; it could be detrimental to your health if consumed in excess.

Additionally, the frying process can produce toxic chemicals that increase cancer risk. Finally, fried fish is usually not as nutritious as other types of fish because many of the nutrients are lost in the frying process.

Does fried fish have protein?

You might be surprised to learn that the answer is yes! However, the protein in fried fish is not as bioavailable as the protein in other forms of cooked fish. This means that your body will have a more challenging time absorbing and using the protein in fried fish.

Furthermore, frying fish can cause some of the protein in the fish to be lost. The heat from the fryer can break down the protein molecules, making them less available for your body to use.

Is pan-frying fish in olive oil healthy?

The short answer is no. Olive oil has a low smoke point, so it can become damaged when heated. Deep-frying also creates harmful molecules called advanced glycation end products (AGEs). These substances contribute to inflammation, which is linked to various chronic diseases. Fried fish is best consumed in moderation.

How to cook Fried Fish in a Healthy way

Frying your food in oil can give it a great flavour and crunchy. But, if you’re health-conscious, you might be wondering what some frying methods to keep it healthy are? 

Here are some tips: 

  • Keep the oil clean: This will help to avoid rancidity and prevent the formation of harmful compounds. 
  • Choose a high-smoke-point oil: This will help minimize the appearance of harmful compounds. 
  • Heat the oil to the right temperature: Use a candy/fry thermometer to monitor the temperature of the oil. 
  • Batter or bread your fish: This will prevent the fish from sticking to the pan and make flipping simpler. 

When frying fish, be careful not to overcook it. Succulent, flaky fish only requires a few minutes on each side to cook. When overcooked, fish can become tough and dry. Follow these tips and enjoy your fried fish without guilt!

The Ideal Oils for Healthy Fish Frying

Avocado oil is a bit costly, but it is a healthy choice for frying.
Avocado oil is a bit costly but it is a healthy choice for frying <a href=httpswwwtwenty20comphotosba26584b 8664 49e5 842d 053dd01d67b9utm t20 channel=bl class=pretty link>httpswwwtwenty20comphotosba26584b 8664 49e5 842d 053dd01d67b9utm t20 channel=bl<a>

There’s nothing quite like the taste of frying fish in olive oil. However, as any experienced cook will tell you, olive oil is one of the poorest choices for frying fish. The low smoke point breaks down quickly when exposed to heat.

On the flip side, olive oil does have some health benefits. It is abundant in vitamins E and K and functions as an antioxidant.

  • Sesame oil is another option for frying fish, but it has a similar smoke point to olive oil.
  • Avocado oil is the best choice for frying fish, with a smoke point of 520°F.
  • Safflower and rice bran oils can also handle 500°F, while peanut oil, sunflower oil, canola oil, and vegetable oil are all safe to use at 450°F.
  • High-oleic canola oil is a good choice for those looking for a healthy option, as it is primarily made up of monounsaturated fat. However, there are some downsides to canola oil. It is highly processed and has a high level of omega-6 fatty acids, which can be inflammatory.
  • Coconut oil is another popular choice for frying fish, but it should be used sparingly.

Batter or Crumb that Fish

Aside from the oil selection and a competent cooking method, fresh fish is also used. Another healthy fried fish suggestion is to use a gluten-free batter or crumb your fish with fresh herbs and spices.

Simple Gluten-Free Batter

In a bowl and stir, add the following ingredients and start using a wooden spoon to incorporate all of the dry ingredients, then gently mix in the liquid component and finish with a whisk to form a smooth, lump-free mixture.

  • Combine 3-4 cups of tapioca starch
  • 14 cups coconut flour
  • 1 teaspoon garlic salt
  • 1 teaspoon salt
  • 14 teaspoons of black pepper
  • 2 eggs,
  • 1-4 cups sparkling water or plain old water to make a simple gluten-free batter.

Remember, you may add a little spice and herbs like parsley to your batter, but don’t overdo it since it will overpower the flavour of the fish.

Your batter should be light and airy, not thick and dense. This will ensure that your fried fish is crispy on the exterior. While also being cooked through on the inside.

Fried Fish Delicious and Nutritious

With so many different ways to fry fish, it can be tough to know where to start. If you’re looking for some simple, easy, and healthy Fried Fish Recipes that are gluten-free, look no further!

1. For a light and healthy option, try pan-frying your fish in Avacado oil. You can also add some freshly squeezed lemon juice for extra flavour.

2. If you’re on the market for something a tad more decadent, try coating your fish in a mixture of gluten-free flour like almond flour or even cornstarch before frying. This will give it a nice crispy crust that’s sure to please.

3. For a fun and flavorful twist, try adding some spice to your Fried Fish Recipes by coating the fish in paprika, cayenne pepper, and garlic powder before frying. This will give your dish an extra kick that’s sure to satisfy.

Whether you choose to fry your fish, these recipes will please your taste buds. So go ahead and give them a try!

The Best Places to get Fried Fish in West Auckland

The weather is cooling down, and that can only mean one thing- it’s time for fish and chips! Whether you like the classics or looking for something different, West Auckland has got you covered.

Below are some of the best places to get your fry on:

LJ’s serves fantastic fried fish in West Auckland. They have long-established themselves for almost 25 years providing fresh seafood meals. Always perfectly cooked fish and crunchy fries. Gluten-free options are available, like pan-fried fish. LJ’s seafood takeout is known for its spotless kitchen. If you’re in the neighbourhood and want seafood, stop by LJ’s. No regrets!

Et Tu Bistro If you’re looking for the ultimate fish and chip experience, look no further than Et Tu Bistro. The fish is coated in a nutritious batter and comes with a delicious salad on the side.

The Fish & Chip Shop in Westmere / Sandringham Rd This spot is worth the drive for its delicious pan-fried fish. The fish is always fresh and has the perfect level of crispy.

Soul Batter Fish & Chips in Titirangi– This spot has a fantastic selection of different battered fish options. The fish is always fresh and cooked to perfection.

Glen Eden’s Fish Stop– This spot features gluten-free alternatives and canola oil deep fryers. I was delighted by how clean they kept everything and how well they prepared everything, and I was astonished to find that they had received a few accolades.

Where to Obtain Fish for Frying in West Auckland

When it comes to frying fish, you’ll want a firm white fish, but if you don’t mind a little flakiness, try other species like Lemon fish or Monk Fish.

Personally, my favourite fried fish is snapper, which is available at most fish and chip places and Gurnard, Hoki, and Tarakihi. Finally, it’s difficult to find, but John Dory, although expensive, is certainly worth a shot.

You can acquire fresh fish from a few locations in West Auckland, such as Scott Seafood, but if you also want establishments that serve fish and chips, consider Tobys Seafoods Ltd, Oceanz Seafood Henderson, and Kelston Seafood & Takeaway.

Final Thoughts

So, is fried fish bad for you? The appropriate response is dependent on how it’s cooked. Fried fish can be a healthy and delicious meal when appropriately prepared with the right ingredients.

If you’re seeking a tasty and nutritious method to prepare fish, try one of the above-Fried Fish ideas. From pan-frying to coating in gluten-free flour, there’s an option for everyone and some leftover fish for the cat but be cautious. And be sure to check out the best places to get Fried Fish in West Auckland!

Sources of Information

West, R. H. D. (2017, July 6). What Is the Healthiest Way to Cook Fish? Healthline. Retrieved May 30, 2022, from

Sissons, B. (2019, May 24). What is the most healthful oil for frying? Healthline Media UK Ltd. Retrieved May 30, 2022, from

Mattison, L. D. (2021, January 11). This Is the Healthiest Oil for Frying Food. Taste of Home. Retrieved May 30, 2022, from

R. (n.d.). Fish Cooking Guide. RecipeTips.Com. Retrieved May 30, 2022, from–1231/fish-cooking-guide.asp

E. (2017, July 17). Gluten-Free Fish Fry Recipe. Gluten-Free Baking. Retrieved May 30, 2022, from

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