Grilled, baked, and even boiled fish have more omega-3 fatty acids than fried fish. Fried fish lose the majority of their nutrients, leaving behind only harmful fats that are created with every frying. Using quality and fresh oil can reduce the amount of toxic substances, but not eliminate them entirely.

At the Institute of Healthy Food at the University of Olsztyn in Poland, Dr. Radoslaw Kowalski conducted a detailed analysis of fried fish dishes. It turned out that omega-3 fatty acids oxidize quickly and turn into carbohydrates and even long-chain polyunsaturated fats that are actually toxic for our bodies.

It is important to emphasize that he did not only analyze fried fish, but also squid, shrimp, and other seafood.

At the end of his report, Dr. Kowalski mentions two recipes:

• Grilled fish is the domain of fatty fish (carp, mackerel, salmon, sometimes also trout). When grilling, it is important to keep the fish moist at all times (you must sprinkle it with water), as only this way does it retain some of its nutrients.
  
  
• The best fish is boiled fish, and fish soup contains the most vitamins and nutrients, if prepared properly. You should add a little sugar to the fish soup, as it stabilizes the fatty acids at high and low temperatures. The soup should also contain ginger and garlic, which improve taste and help the fish retain nutrients and flavor. In the end, it is always good to add a few drops of soy sauce, which contains a lot of free amino acids and vitamins. Other additions as desired.

Dr. Kowalski also suggests that fish should be on the menu at least once a week for children (scientifically proven that omega-3s from fish affect intelligence development in children) and twice a week for older people, especially those with Alzheimer's disease. Fish are an excellent source of proteins and lipids.

When we talk about fish, we also can't ignore raw fish. It's true that such fish are the healthiest, but unfortunately, they also contain the most heavy metals (especially those from fish farms), and there is also a high risk of parasites. For example: tapeworm larvae are so resilient that they survive temperatures as low as -80 degrees Celsius. Only truly very, very deeply frozen fish can be safe from parasites. However, since we know that in practice this is not possible, you must be very careful when eating raw fish. Pay special attention to the origin.

One more thing... Overdoing it with fish is also not good. Another study, conducted by the English, showed that daily consumption of fish can be harmful. Even after just a week of a fish-only diet, there can be serious damage to the immune and metabolic systems.