https://www.healthline.com/nutrition/healthiest-way-to-cook-fish#TOC_TITLE_HDR_3
This is an confusing article about cooking fish, starts off lumping microwaving as being as bad as frying. But when they get to their section on microwaving change their tune to it being as good as other forms of cooking that don't involve high heat such as frying, grilling, etc. that involve smoke.
This 2004 abstract (the article's 24th source https://pubmed.ncbi.nlm.nih.gov/15072585/) actually recommends microwaving fish to avoid the mutagenic and carcinogenic heterocyclic amines (HCAs) impact of smoke from cooking fish over open flames, frying, broiling, and baking.
"Usage of microwave ovens for cooking ... which have been found to suppress the occurrence of HCA-induced breast cancers, should be encouraged."
This abstract (source 45 https://pubmed.ncbi.nlm.nih.gov/23572621/) puts microwaving on par with "cooking" as better than canning of frying, but doesn't define what it means by "cooking" other that it doesn't include microwaving, frying or canning. :P
This abstract (found as a link in the 50th source https://pubmed.ncbi.nlm.nih.gov/13129298/ shows microwaving is also better than frying.
"Some studies have shown that baking fish causes less loss of omega-3 fatty acids than both frying and microwaving (39, 46, 47)." none of the 3 sources mention cited to back up this statement mention microwaving.
"Microwaving
Microwave ovens cook food using waves of energy. [all cooking involves use of waves of energy, microwaves are just one form, she's obviously stuck in a bias against them.]
These waves [all waves] interact with some of the molecules in food, causing them to vibrate, which heats the food.
This way of cooking may be controversial, since some people believe that cooking with a microwave can reduce the nutrients in food (53).
However, microwaving is a fast and relatively low-temperature cooking method.
Because of this, it can actually preserve some nutrients better than some other cooking methods. In fact, many studies have found that microwaving fish can help prevent the loss of its healthy omega-3 fatty acids (45, 48, 54).
Additionally, the lower temperatures mean that harmful compounds like PAHs and HAs are less likely to form, compared to other cooking methods, like frying."
This translated Russian abstract (https://translate.google.com/translate?hl=en&sl=ru&u=http://voprosy-pitaniya.ru/en/jarticles_diet/385.html%3FSSr%3D4501343e9523ffffffff27c__07e40b09172d36-72ca&prev=search&pto=aue) states: "Microwaves exposure on fat and fatty foods during less than 3 minutes at average power 500 watts is minimal. Nutritional value of dishes cooked using microwave ovens and using traditional cooking methods are comparable."
The article is constantly mentioning olive oil as the "healthy" oil [holding onto a bias against saturated fats? In truth the whole article seems to be anti-fat in general, even though it's touting the benefits of Omega-3s, a fat. For someone supposed to value evidence-based nutrition, she seems a bit out of touch regarding fats], but their link to "heat-stable healthy oils" (https://www.healthline.com/nutrition/healthy-cooking-oils#TOC_TITLE_HDR_3) proclaims Coconut oil as "The Winner." Heat-stable means produces less smoke, which means less carcinogens.
So me cooking my salmon filets with 2-3 Tbsp of virgin oil coconut oil covered in the microwave (microwave frying) for 3 minutes is optimal, both the fish and the oil are high in omega-3. And I consume the left over oil with the fish by breaking up the fish and mixing in other ingredients that soak it up, eating from the bowl I cooked it in. 😁 I also don't raise the filets like the packaging suggests as I don't want to wash any nutrients away. If you use water to cook (poach, steam, boil) your salmon (or any food) you lose nutrients unless you capture and consume the water/steam used, even baking loses nutrients as dry heat evaporates the moisture and nutrients away.
Oh, I was thinking about going to bed around 7-8pm (thinking I'd get up around 3am and do laundry, now maybe I'll just stay up to do that? As tempting as that might be, I think I need the sleep beforehand for the swelling reduction aspect, right now the feet are swollen and would be painful to walk on. which means I should get to bed soon.), but got caught up in researching this article/topic as I'm planning to move my diet away from smoked and processed (which all seem to be "smoked" and high sodium) meats and towards a salmon/egg based keto diet with high-fat, low-carb, high-fiber (HFLCHF) veggie sources like raw unsalted macadamia nuts & pecans, avocados, cocoa butter (white chocolate), dark chocolate cocoa powder (for its anti-oxidative properties and to satisfy my chocolate addiction-which is probably more a sugar addiction), coconut oil and other coconut products (mana (mash), milk, cream, flour), flax seed, hemp hearts, kale, asparagus, etc. Also looking into vegan cheeses and getting away from dairy to satisfy the cheese cravings, appears to involve using nutritional yeast for a cheese flavor, we'll see, ordered some to experiment with. And vegan wraps to make vegan HFLCHF "cheesy rollups" with, I'm especially curious what a dark cocoa flavored wrap cheesy rollup might taste like like as I think cheese and chocolate make a good flavor combination and might make for a good snack to chase my evening pills with. 🤔
