Is Grilling Seasonal "Sanma" Decreasing Its Nutritional Value!? A Complete Guide to Recommended Cooking Methods by a Registered Dietitian

Seasonal pacific saury, rich in fat, is a "nutritional powerhouse" packed with EPA and DHA (n-3 fatty acids), as well as vitamins D and B12. In 100g of edible portion, it contains approximately 1500mg of EPA, 2200mg of DHA, 16.0µg of vitamin D, and 16.0µg of vitamin B12, all of which support the health of bones, blood vessels, and the brain. However, it's also true that this "high-quality fat" can easily be lost depending on the cooking method. Research shows that grilling or pan-frying can result in an EPA/DHA loss of around 20%, while deep-frying can reduce it by about 50%. The key to preserving these nutrients wisely is to "retain the fat and juices." Specifically, methods such as foil baking, steaming, simmering (eating with the broth), and pan-frying (using a tray or foil) are recommended. On the other hand, while raw consumption is excellent for nutrient retention, it carries the risk of food poisoning from parasites like Anisakis, so proper freezing or cooking is essential. Those with gout or hyperuricemia should also be mindful of the purine content (about 209mg per 100g) and adjust the quantity and frequency accordingly. This article, from a registered dietitian's perspective, provides a practical guide to enjoying seasonal pacific saury "deliciously and wisely," covering the advantages and disadvantages of different cooking methods, recipe ideas for various purposes, and tips for safety, reduced salt, and weight management.