Is Fried Fish Healthy – How to Cook Fish Healthier Instead

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Is fried fish healthy? Not usually. However, there are some types of fried fish that can be healthier than others. Depending on the oils used and your cooking methods, you could essentially “fry” fish while still reaping the health benefits of the fish itself. Eager to learn more? Join me as I dive deep into the world of fried fish.

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Table of Contents

Is Fried Fish Healthy – How To Cook Fish Healthier Instead

Why Fish Is So Healthy?

Fish is full of nutrients that make it incredibly healthy for humans to eat. It is packed with omega 3 fatty acids whose nutritional benefits include the support the brain and heart. Along with this, fish is very low in fat and calories, yet is high in quality protein. Meaning you won’t have to worry about destroying your diet or gaining weight (assuming you prepare the fish the correct way).

Other advantages associated with eating fish include:

  • Prevention of arthritis
  • Reduction of inflammation in the body
  • Lowered risk of ADHD, depression, dementia, and other conditions
  • A powerful dose of Vitamin D and Riboflavin (Vitamin B2)
Is Fried Fish Healthy

Are Fried Fish Good for You?

Fried fish is good for you in some ways, but it can also be very bad for you in other ways.

Allow us to explain.

Eating fried fish can lead to an increase in the consumption of both trans and saturated fats. It is these fats that increase the risk of heart disease. Trans fat and saturated fat can both be found in certain types of oil. These oils include vegetable oil and partially hydrogenated oil.

When you consume these types of oil regularly, plaque can begin to develop in your arteries. By raising the “bad” LDL cholesterol in your blood, you are at an increased risk of developing heart disease or stroke.

Thus, when eating fish that has been fried in one of these oils, you are at an increased risk of acquiring these unsavory health conditions.

Not only that but no matter what kind of oil you use, you are raising the calorie and fat content of your fish. This means that the fish you consume is no longer lean and heart healthy the way it would be had you used another cooking method. Instead, due to the high calorie content of the oil, you’ll be consuming more calories than you may have planned which can lead to weight gain over time.

Aside from these elements, it remains true that much of the vitamins and nutrients from the fish will be left intact after frying. However, they’ll be overshadowed by harmful trans fats, saturated fat, extra calories, and other unwanted side effects from having consumed too much oil when eating the fish.

Is Fried Fish Healthy or Fattening?

Remember that fried fish loses much of its health benefits when basted in oil, especially when deep frying. Frying fish adds unnecessary calories to the fish causing it to become fattening. Additionally, oil that has trans fats or saturated fats will only negatively affect your cholesterol and thus worsen your health.

Many fried fish dinners that you purchase from restaurants are also ridiculously high in sodium, meaning that eating fried fish from these places may lead to the acquisition of high blood pressure.

All in all, fried fish shouldn’t be regarded as healthy. You can, however, make healthier choices when choosing which oils to use when frying your fish. More on that later in the post!

Is Fried Fish Bad for Cholesterol?

Remember that any fried food can be bad for cholesterol. But it will depend on the kind of oil you use and in what way it is fried. Certain oils will do more to raise your bad LDL cholesterol than others. Oils like vegetable oil, partially hydrogenated oil and even coconut oil are found to be some of the worst offenders for having negative effects on cholesterol levels.

Is Fried Fish Healthy – How To Cook Fish Healthier Instead

How Healthy Is Fried Fish

Fried fish isn’t generally regarded as healthy. But the methods and oils you use all play a role in how healthy your fish will be.

Is It Ever Ok to Eat Fried Fish?

Eating fried fish is generally okay as long as the person eating it doesn’t consume it all the time. When the phrase “everything in moderation” is thrown around, it can seem more of a cliche than a way of life when dieting.

However, the truth is that by eating fried fish all the time, especially those that are deep fried or sold in restaurants, you are greatly increasing your risk for disease. However, by limiting the amount you eat to once a month or less, you’re able to enjoy the taste of the fish without it having much effect on your overall health.

Can Fried Fish Be Good for You?

Fried fish health benefits are few and far between. Depending on the oil you use, you could still reap the benefits of omega-3 fatty acids. If you use gentle frying methods, such as pan frying in olive oil, you will likely retain much of the fish’s nutrients which can contribute to a healthier meal.

There are other cooking methods, such as air frying, that we will get to later in this post that can make “fried” fish good for you as well.

Still, keep in mind that I am not saying that all fried fish is good for you. When compared to steamed fish or baked fish, it won’t offer many benefits. And if you consume fried fish all the time, it will be detrimental to your health. However, depending on the cooking method and oil used, you may be able to prepare your fried fish (or even pan seared salmon) in a way that is still as nutritious as it is delicious.

Is Fried Fish Healthy

Fried Fish Types

Let’s answer some common questions related to varying types of fried fish in relation to diet and health.

Is Pan Frying Fish in Olive Oil Healthy?

Yes, pan frying fish in olive oil can be healthy. When choosing this method, use the least amount of cooking oil required for you to properly fry the fish. Although generally regarded as healthy, olive oil does contain calories and fat. If you use too much of it, the nutritional value of the fish will decline.

Keep it light and pair it with a healthy side dish to keep calories low.

Is Deep Fried Fish Healthy?

Deep frying fish is generally associated with a heavy diet. In other words, deep frying any type of food generally isn’t healthy. Some cooking oils are healthier than others though. If you choose to deep fry your fish, be sure to do it only sparingly.

Try to avoid using vegetable oil and partially hydrogenated oil as well when you can.

Is Fried Fish in Peanut Oil Healthy?

Yes and no. Though peanut oil is known to be free of cholesterol and boasts of other health benefits, it actually isn’t safe for cooking over high heat. Despite its high smoke point, the fact of the matter is that peanut oil oxidates at high temperatures. When this happens, it can cause a buildup of free radicals in the body which can lead to unwanted health problems down the road.

Thus, it is healthier to fry foods in peanut oil rather than other oils, but this should definitely not be done frequently.

Is Fried Fish Heart Healthy?

In general, fried fish won’t be heart healthy. If you fry it in olive oil, avocado oil, or another heart healthy oil and prepare it as pan fried fish, it will be much healthier to consume.

Is Oven Fried Fish Healthy?

Oven fried fish is often healthy. Make sure you don’t douse it in an unhealthy oil to reap the full benefits.

Is Pan Fried Fish Healthy?

Pan fried fish can be healthy, assuming that you aren’t cooking it in an unhealthy oil. You’ll also want to avoid using too much oil as this will negate the point of eating a low calorie and lean protein such as fish.

Is Air Fried Fish Healthy?

Air fried fish can be very healthy. Using an air fryer to fry foods is a great way to get the taste of fried cuisine without the calories and guilt associated with it.

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Is Fried Fish Fillet Healthy?

Not usually, but again, it will depend on the cooking oil used and the preparation method.

Is It Healthier to Bake or Fry Fish?

Baking fish will always be healthier than frying fish. The frying process involves more oils which means more cholesterol will be added to your diet. If you can steam or bake your fish, your diet will be much better off.

Is Battered and Fried Fish a Healthy Option?

No, it isn’t. Adding a batter and frying fish in oil makes it a heavy and overall unhealthy meal, especially when consumed on a regular basis. It is much better to be pan frying fish or baking it to reap its full health benefits.

What Is the Healthiest Way to Cook Fish?

The absolute healthiest way to prepare fish would be to steam it. This is not only true of fish but of virtually any food you consume. Outside of this, baked fish would be the way to go, followed by pan fried fish that is cooked in a little bit of heart healthy oil. All of these options would suit a low calorie and heart healthy diet.

Is Fried Fish Healthy? Not Really!

All in all, fried fish should not be regarded as healthy. While there are healthier choices you can make when deciding to fry fish, the truth is that baking or steaming your fish is really the best way to. go.

Hope this answers the question, “Is fried fish healthy?”

See you next time!


Is fried fish healthier than fried chicken?

Yes, fried fish can often be healthier than fried chicken.

Can I eat fried fish on a diet?

You could, but consider it a treat. Try to aim for eating fried fish no more than once a week, or less.

Does fried fish have protein?

Yes, fried fish has protein.

Is fried fish skin healthy?

Yes, it is generally better to eat the skin of the fish than to eat fish without the skin. Remember, however, that frying isn’t considered a healthy method of cooking.

Is fried fish healthier than fried chicken?

Yes, fried fish can be healthier than fried chicken.

Is fried fish healthy?

Fried fish isn’t the healthiest option. Opt for baked, seared, or steamed fish when you can for optimal health benefits.

By Anna

Anna Brooks, the voice behind, is a seasoned writer and editor with an insatiable love for food. While not a professional chef, her culinary adventures and unique insights have captivated readers for years. Anna believes in the transformative power of food, stating it "feeds the soul." Dive into her writings for a mix of inspiration, entertainment, and culinary wisdom. Author Pinterest Facebook Twitter Instagram YouTube Tumblr Reddit Quora

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