Grilling fish generally has fewer calories and fats compared to frying. The cooking method can significantly impact the nutritional profile of the fish, especially when it comes to the amount of added fats and oils.
Here's a comparison of the two methods:
Grilling: When you grill fish, you typically don't need to add much, if any, additional fat. The natural fats in the fish may render and contribute to the cooking process, but you can reduce the overall fat content by choosing lean fish varieties and trimming excess fat before cooking. Grilling allows excess fat to drip away from the fish, making it a healthier option compared to frying.
Frying: Frying fish usually involves submerging it in oil or using a significant amount of oil in a pan. As a result, the fish absorbs some of the oil during cooking, which significantly increases the calorie and fat content. Even if you use healthier oils like olive oil, the added fat can still contribute to the overall calorie count.
For a healthier option, grilling fish is generally recommended as it retains more of the fish's natural nutrients and reduces the intake of added fats. However, it's essential to consider the type of fish you choose, as some varieties naturally have higher fat content than others. For example, salmon and mackerel are higher in healthy omega-3 fatty acids, while cod and tilapia are leaner options.
Keep in mind that while grilling is generally a healthier cooking method, the overall nutritional impact of your meal also depends on the type and amount of fish, as well as any additional ingredients or sauces you use. For the healthiest preparation, consider using minimal added fats, and opt for herbs, spices, and citrus juices to enhance the flavor without adding extra calories and fats.