Fish is a rich source of omega-3 fatty acids -- an essential fatty acid that promotes heart health. Fish is also a healthy source of protein that is low in saturated fats. Fish can be prepared and packaged several different ways, including smoking, tinning, freezing or eating it fresh. The nutrients in fish degrade over time, according to the European Food Information Council. To make sure fish maintains all of its healthy nutrients during the freezing process, it should be frozen immediately at temperatures below minus 22 F for no longer than one year.
Freezing Process
Fish that are frozen fast, also called flash freezing, are the healthiest choices because it preserves more of the nutrients. Fish can be frozen by placing them in a sub-zero degree freezer for about two hours, at which point small ice crystals form inside the fish. The smaller the crystals, the less damage it does to the meat. This helps to maintain nearly all of the nutrition you'd find when eating fresh fish.
At the Store
The U.S. Food and Drug Administration offers a few tips for consumers who purchase frozen fish from local grocery stores. Never buy fish with a torn or open package. Avoid any package of fish positioned above the frost line in the grocer's freezer case. Do not buy a package of fish if you see extensive frost or ice crystals inside; this is a sign that it has been there for awhile. Following these simple tips can ensure you choose the freshest, healthiest package of fish possible.
Unhealthy Choices
Not all frozen fish can be necessarily labeled as a healthy choice. For instance, frozen fish sticks that are deep-fried in oil and then frozen lose much of their nutritional value but gain calories, sodium and saturated fat. According to Fit Day, a single fish stick can have 81 calories; that's a lot of calories when you have five or six of them. A fish stick can also contain as much as 160 mg of sodium, which can be especially unhealthy for people with high blood pressure.
Cooking Frozen Fish
It's important to thaw frozen fish properly before cooking it to maintain its nutrition and reduce the risk of bacterial contamination. Thaw frozen fish by either placing it in the refrigerator, or by running it under cold water if you plan to cook it immediately. A typical fish takes about six to eight hours to thaw out per pound, so plan ahead if you intend to thaw it in the refrigerator. Frozen fish can also be cooked straight from the freezer, but it often requires that you cook about twice as long you would thawed fish.
References
- European Food Information Council; What Nutritional Differences are there Between Fresh, Tinned, Smoked and Frozen Fish?
- Food and Agriculture Organizations of the United Nations; Freshwater Fish Processing -- Equipment and Examples of Technological Lines
- U.S. Food and Drug Administration; Fresh and Frozen Seafood -- Selecting and Serving it Safely
- Michigan State University; Thawing Frozen Fish; Aug. 3, 1999
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