Overview Fish is rich in vitamins, minerals and omega-3 fatty acids --- all of which pack a variety of health benefits. Fish is also a good source of protein, with a low saturated fat content. The American Heart Association recommends eating at least two servings of fish a week to contribute to a healthy heart. Although fish is inherently healthy, cooking methods such as frying can raise the fat content and counteract the natural benefits. Grilled Grilling fish is a fast, healthy method that works well for thick cuts of fatty fish like salmon and tuna. Brush the fish with oil before placing it on the grill, the Allrecipes website recommends. Keep the fish away from the center because it will cook very quickly. When the fish has grill marks and darkens in color, remove it from the heat. The fish can be marinated before grilling or simply garnished after. Baked Baked fish can achieve a crunch that allows it to healthfully replace frying if you pick the right recipe and execute it correctly. Avoid recipes that call for large amounts of oil, butter, cheese or mayonnaise. Baking may take longer, depending on the cut and type of fish. The fish can also be marinated before cooking, breaded or baked directly in the sauce. Steamed Steaming is a popular Asian method for preparing any white fish that is gentle and preserves the natural flavor. Oily fish such as salmon do not steam well. Rub the fish with your choice of herbs and spices before placing it in a folding steamer or bamboo basket above a pot containing a small amount of water. Cover the fish and allow the water to boil. The amount of time require depends on the type and thickness of fish. Poached Poaching is another gentle method of cooking that allows fish to stay moist and retain its natural flavor. Fish can be cooked in a simple stock or a flavorful court-bouillon broth, according to Allrecipes. Lie the fish flat in a large pan and pour the liquid over it until it is nearly covered. Allow the liquid to simmer but not boil. A thick cut of fish should be ready in 15 minutes; cooking time will vary. The fish should be able to flake easily with a fork.