Fish nutrition: How cooking methods and species affect calories

Nutritional data and expert advice highlight how cooking methods and fish species significantly impact caloric density. For instance, 100g of boiled cod contains 96 kcal, whereas fried cod rises to 168 kcal. Similarly, salmon contains approximately 196 kcal when poached, but this increases to 252 kcal when fried using one tablespoon of oil.

Nutritionist Mihaela Bilic notes that when fish is fried correctly and excess fat is drained, oil does not significantly penetrate the meat fibers, preventing excessively high calorie counts. Bilic also recommends small fish species, such as anchovies and sprats, because they are at the base of the food chain. This positioning ensures they are rich in Omega-3 fatty acids and carry a lower risk of mercury accumulation compared to larger species. Additionally, small fish like anchovies are often wild-caught rather than farmed.