How To Cook Fish And Chicken To Be Diet Friendly

Food high in protein close-up

How To Cook Fish And Chicken. These days, everyone is looking to cut the fat and lose some weight, and it’s about time, really. Americans have indulged for so long that as a nation we are grossly overweight. I’m no exception, struggling with weight gain has been a part of most of my adult life. What most people don’t realize is that simply altering their diet can make tremendous changes in their health and weight.

Fresh salad replacing canned vegetables as your side dish of choice, fresh fruit replacing cake and other sweets for dessert, and of course chicken and fish in place of red meat. The problem most people have is that chicken and fish are widely seen as “blah” to say the least.

It makes sense, for years, cooking fish and chicken were touted as diet foods; low in fat, high in protein and generally quite bland. When you add that these should be cooked using the 3 B’s: baked, boiled or broiled, you’re looking at a not-so-pleasant prospect. No frying? No grilling? Who can live like that?

Actually, believe it or not, it’s not that difficult and even though grilling isn’t one of the 3 B’s, it’s a viable optioin. Absolutely the most important thing to remember about cooking fish and chicken to be diet friendly is that you control the flavor. It doesn’t have to be bland and boring, nor does it have to be swimming in butter or breaded and deep fried to taste good. Just a few basic cooking tricks can infuse your food with tremendous flavor without adding much, if any, fat.


How To Cook Fish And Chicken Via Marinating

The fine art of soaking the meat in flavor adding liquids. You could go out and buy a pre-bottled marinade if you want, or douse it in salad dressing. But that can add a lot of fat and calories. Making a marinade on your own is simple.

The technical process is to combine an acid, an oil and flavoring. Home cooks rarely follow this process and never have a problem. Ultimately, it’s all about flavor. What flavors do you want to use? My favorite liquid bases for a marinade on chicken are citrus juice (lemon, lime, grapefruit or orange – always freshly squeezed), Worcestershire sauce and vinegars.

Marinating fish tends to be a hit or miss, so I avoid that and use other methods for flavoring fish. Any number of herbs and spices can be added to flavor your chicken. Orange juice with a hint of ginger and clove for example makes a great marinade for some baked chicken breast strips. Just taste the marinade before you add it to the meat, and remember that the meat won’t be nearly as potently flavored as the straight marinade.


Rubbing Before Cooking Fish And Chicken

The culinary trick of rubbing a piece of meat with dried herbs and spices to infuse flavor and provide a “crust.” Generally speaking, this technique can be used for both chicken and fish.

Meat can be rubbed and left covered in the fridge for a while or cooked immediately.

On some types of fish, this can also be used to create a thick crust and pan. Sear your fillet before finishing it in the oven. A quick pan sear doesn’t generally add a lot of fat to worry about, especially if you’re careful about the amount and type of oil you use in the pan.

Wrap It Up Before Cooking

if we were using parchment paper, we’d call it “en papillote,” which means wrapped in paper. Cooking chicken or fish wrapped in foil, with an assortment of vegetables, herbs and other flavors can be delicious and cut the fat tremendously.

For example, a dressed trout can be wrapped with a few slices of lemon, a dash of pepper and perhaps a little fresh dill. Add a small pat, ½ tbsp, of butter or margarine to help keep everything moist, and bake or grill.


In the end you’ve got a very flavorful piece of fish with out a lot of added fat and calories. Chicken can be wrapped with some favorite vegetables, a little garlic and a small pat of butter or margarine, cooked by your desired method and you get a delicious, moist piece of chicken with a side of flavorful and healthy vegetables.

It is very easy to prepare delicious fish and chicken dishes that don’t bust your daily calorie limit, or make you starve yourself the rest of the day to make up for the fat content. Flavor doesn’t have to equal fat, and low-fat doesn’t have to equal eating cardboard. Eat Healthy And Stay Fit


Please enter your comment!
Please enter your name here