You have just invest in a superb plancha? Good idea: this device will allow you to get a perfectly cooked fish, with soft and pearly flesh.
Fish, a super aliment not to sulk
As a dietician, Julie Boët often finds that fish is the big forgotten of the plates. “”Too complicated to cook, too dry, too expensive, that’s what my patients often tell me “she confides to us. And yet its health benefits are numerous.
“It represents an excellent source of complete protein, good lipids, in particular the famous omega-3, and essential micronutrients such as iodine, vitamin D, selenium or even B12. Regular consumption of fish is associated with better cardiovascular health, a reduction in inflammation and good brain functioning”, she recognizes.
However, we still consume too few fatty fish, such as sardines, mackerels or herring, often apart for the benefit of bland white fish or red meat.
“This is where cooking on the plancha or on the barbecue can change everything”, admits the expert.
Plancha: multiple advantages
From a healthy point of view, the plancha presents a major asset: it allows a cooking without adding fat, fast, at controlled temperature, and it preserves nutrients from the fish.
“As for the barbecue, it offers an irresistible smoky flavor, but beware: cooking in direct contact of the flame or embers can generate potentially harmful compounds (hap, benzopyrenes), especially if the fat drips on the embers. To limit this, it is better to cook on a high grid, on a plate, or use suitable papillotes or cooking sheets”. says the dietician.
But above all, for a soft and juicy fish, the key tip is in the seizure: “The plancha or the grill must be very hot before placing the fish there. This rapid seizure forms a fine crust that encloses the juices inside, avoiding the “sole” effect. A slight drizzle of olive oil (applied to the fish, not on the plate) is enough to prevent it from getting attached “, she warns.
Beforehand, it is also possible to dive the fish fillets in a prepared salum with water and salt (one liter of water with 100 g of salt). This ten -minute bath allows the fish to absorb moisture – while seasoning it.
Finally, if you lack inspiration, think of grilled mackerels: inexpensive, rich in omega-3, easy to cook in the plancha. “Accompanied by grilled vegetables (eggplant, zucchini, peppers …), they form a complete, colorful, light and ultra healthy dish. A real Mediterranean summer meal, good for the heart, for the intestine … and for the taste buds”, concludes Julie Boët.