Is Grilled Fish Actually Healthy?

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Fish and meat taste tender and delicious when grilled, and depending on the type of wood you use, smoke them to get hints of oak, hickory, and mesquite.

There’s a worry that high-temperature grilling can release chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). However, grilling and smoking meats don’t need as much oil as frying. The National Cancer Institute says that HCAs and PAHs are mutagenic, which means they change DNA in ways that are linked to a higher risk of cancer.

Animal studies have linked HCAs and PAHs to cancer, but Bonnie Taub-Dix, RDN, author of Read It Before You Eat It: Taking You from Label to Table, says that these studies use higher doses of HCAs and PAHs than people would normally eat.

Is it bad for you to grill or smoke food? Here’s what you need to know about HCAs and PAHs and how to be safer when you grill or smoke fish and meat.

As a health-conscious pescatarian who loves hosting summertime barbecues, I’m often asked whether grilled fish is truly a healthy choice. Grilling infuses delicious smoky flavor into seafood, but there are concerns about potential carcinogens formed by high-heat cooking. In this article, I’ll break down the health impacts of grilling fish and simple ways to reduce risks.

Benefits of Eating Fish

Fish provides high-quality protein and contains anti-inflammatory omega-3 fatty acids like EPA and DHA The Dietary Guidelines for Americans recommend adults eat 8-12 ounces of seafood weekly for heart health Grilling fish allows you to reap these nutritional benefits with added flavor from charring,

Potential Downsides of Grilling Fish

However, cooking meats and fish over open flames or hot surfaces above 300°F can generate chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

HCAs form when amino acids and creatine react at high temperatures. PAHs occur when fat and juices drip onto flames, releasing smoke that adheres to food. Studies link HCAs and PAHs to increased cancer risk since they can damage DNA.

Factors Increasing HCAs and PAHs

High temperature grilling over open flames
Longer cooking times
Fattier fish varieties like salmon and tuna
Charred portions
Smoking fish for prolonged periods

So are the potential risks of HCAs and PAHs in grilled fish worth worrying about?

Evaluating the Cancer Risk in Perspective

While studies connecting HCAs/PAHs to cancer used extremely high doses it’s reasonable to minimize exposure from well-done and smoked meats. However banning grilled fish isn’t necessary for good health.

Population studies show diets high in grilled/smoked meats correlate with increased cancer risk, but evidence is limited in humans.
Eating well-done meats sparingly poses little risk for most healthy adults.
Potential benefits of fish intake outweigh negligible cancer risks from occasional grilling.

Instead of avoiding flavorful grilled recipes, I take simple precautions to make seafood as healthy as possible.

Tips for Safer Grilling and Smoking

You can feel good about enjoying tasty grilled and smoked fish in moderation by following these tips:

Choose Fattier Fish Less Often

Lean fish like cod, tilapia, shellfish have less fat to cause PAHs.
Limit higher-fat salmon, tuna, mackerel to 2-3 times weekly.

Partially Pre-Cook Thick Fish

Pre-cooking in the microwave, poaching, or baking partially cooks the interior to reduce time over flames.

Grill on a Perforated Surface

Grilling on a pan or grill wok instead of an open grate prevents fat/juices dripping directly on flames.

Flip Frequently

Frequently flipping fish every minute ensures even cooking and prevents charring.

Trim Charred Portions

Cut away any visibly charred or blackened parts after grilling.

Marinate Before Grilling

Marinades reduce HCA formation through antioxidant and anti-carcinogenic ingredients.

Rub on Antioxidant Herbs/Spices

Coating fish with rosemary, thyme, oregano, turmeric, cinnamon, and other herbs/spices before grilling minimizes HCAs.

Clean Grill Regularly

A clean grill prevents fat/grease buildup that can burn and release PAHs into food.

Choose Milder Smoking Methods

Cooler smoking using lower-PAH woods like hickory reduces risks.

Healthy and Delicious Grilled Fish Recipes

With a few precautions, you can savor nutritious grilled seafood all summer long! Try out flavorful recipes using healthier techniques:

Lemon-Herb Grilled Tilapia – Lean white fish gets flavor from a lemon-herb marinade. Grill on a perforated pan, flipping frequently.
Cajun Blackened Salmon – Partially bake salmon fillets before rubbing on antioxidant-rich Cajun seasoning and quick grilling.
Jerk Shrimp and Pineapple Skewers – Alternating shrimp with pineapple chunks makes a fun barbecue meal kids will love.
Indian-Spiced Swordfish Kebabs – Cubed swordfish cubed soaked in a yogurt marinade infused with turmeric, cumin, and ginger.
Smoky Maple-Mustard Salmon – Keep smoked salmon portions small. Use mild applewood chips and avoid direct heat while smoking.

With some awareness and simple techniques, you can still enjoy delicious grilled seafood as part of a healthy diet. Summertime barbecues don’t have to mean overly charred meats – tasty grilled fish provides a flavorful and nutritious alternative worth including. What are you waiting for? Fire up that grill and dig into some sizzling salmon, swordfish, or shrimp kebabs tonight!

How Do HCAs and PAHs Form?

“When meats like beef, pork and poultry and fish are cooked at high temperatures — above 300 degrees F — HCAs and PAHs are formed. HCAs are created with any high heat cooking method, whether frying, grilling, pan-frying, barbecuing, cooking to well-done or over an open flame,” say Tammy and Lyssie Lakatos, RDN, CDN, founders of the Nutrition Twins and authors of The Nutrition Twins Veggie Cure.

is grill fish healthy

The high heat reacts with the sugars, amino acids, and parts of animal muscle (specifically creatine or creatinine) to make the HCAs. The Lakatos twins say that more HCAs are made when meat is cooked at a high temperature for a longer time.

While this is going on, PAHs are made when meat juices and fat fall into a flame or hot surface, making smoke or more flames. The PAHs travel in the smoke or flame and stick to the surface of the meat. PAHs are also formed when meats are smoked or charred, the Lakatos twins say.

So how do they raise the risk of cancer? “The body has enzymes that break down HCAs and PAHs, which then hurts cells and DNA,” the Lakatos twins explain. “The activity of these enzymes seems to be linked to the risk of cancer. Two people may consume the same amount of PAHs and HCAs, but their enzyme activity levels will be different, which will change their risk of cancer.” “.

How to Reduce HCAs and PAHs in Meat and Fish

You can reduce your risk of being exposed to HCAs and PAHs by following a few helpful strategies. Here are some cooking tips from the Lakatos twins and Taub-Dix:

Try the “Flip-a-Minute” Rule: The Lakatos twins say that if you flip your burger every minute, HCAs can be cut by 75 to 90 percent because the surface stays cooler. This also helps prevent charring.
Choose seafood: The Lakatos twins say that as long as you don’t grill it, you’ll get heart-healthy omega-3 fatty acids and fewer HCAs.
Adding marinade to your meat is a great way to make food taste better and lower the amount of carcinogens in it. The Lakatos twins say that HCAs go down whether you dip food in marinade right before grilling or let it soak for hours.
Use herbs and spices to season your meat. The Lakatos twins say that the antioxidants in herbs and spices help stop the formation of carcinogens.
Grill on a Surface: Taub-Dix says that grilling meat, fish, and poultry on a surface like heavy-duty foil, a grill pan, or a pad can help keep them from touching the hot metal surface of the grill directly.
Pre-Cook Thick Cuts of Protein: Taub-Dix says to cook them in the microwave to cut down on the time and flame exposure on the grill.
Take out the charred pieces. Meat with more charred pieces has more PAHs and HCAs.

7 Tips for Perfectly Grilled Fish

What to eat with grilled fish?

Baby potatoes, olives, roasted peppers, green beans, and white beans are tossed in a lemony, mustard seed dressing and topped with a grilled fish of your choice. Try salmon, tuna, or any white fish! Get the Nicoise Salad with Grilled Fish recipe at Feasting at Home. All you need is a jar of Cajun seasoning to spice up this flaky fish.

Can you cook grilled fish on a grill?

When you’re in a rush or just don’t feel like doing much for dinner, grilled fish is a perfect choice. Making this recipe using a skillet, a grill pan, or an indoor grill such as the George Foreman and some tasty fish seasoning takes no time at all but it sure does taste like you spent hours prepping.

How to choose a fish for a grill?

When choosing a fish for the grill skip the light and flaky ones, like sole and trout, and opt for the meaty versions below. These healthy grilled fish recipes are perfect anytime the weather cooperates. The Italian version of salsa verde is loaded with flavor-packed ingredients like parsley, anchovies, capers, and lemon juice.

Which fish is best for grilling?

Many varieties of fish are perfect for the grill, standing up to the high heat and pairing perfectly with all of your favorite summer sides, plus they provide nutrients and good fats you won’t get in a piece of steak. When choosing a fish for the grill skip the light and flaky ones, like sole and trout, and opt for the meaty versions below.