Fish is easy to digest, has a high level of proteins and omega-3 fatty acids. Fatty fish like mackerel, salmon, trout and sardines comprise high levels of Omega 3 fatty acids.
Why is this important?
Researchers have proved that Omega 3 fatty acids offer safety against harmful cardiovascular disease by reducing the levels of poor cholesterol and lowering blood pressure. Omega 3 prevents the arrival of diseases such as macular degeneration, which is one of the most widespread causes of blindness related to aging. An increase in Omega 3 fatty acids is favorable for people with diabetes and has been proven to delay the appearance of dementia, as well Alzheimer’s disease. More recent studies, which have focused on its impact on the nervous system, show benefits in increased brain functions and even in combating depression.
Eat more fish and less meat. It’s so simple, really, and this is probably the most powerful change that you can make in your diet. Just as with vegetables, many people say that they don’t like fish. As with veggies, look for delicious and healthy recipes and try a few different types of fish or shellfish before you rule out fish on your menu. Even if you don’t like stronger tasting fish, like tuna and salmon, freshwater fish, which are lighter tasting, may appeal to you. While leaner freshwater fish such as trout, bass and whitefish may not be the best source of omega-3 and omega-6 fatty acids, they still have them and they’re both delicious and low in calories and fat.
A number of environmental organizations have created lists that help identify fish that are sustainable and those that are not. Seafood Watch, the program run by the Monterey Bay Aquarium, has combined data from leading health organizations and environmental groups to come up with their list “Super Green: Best of the Best” of seafood that’s good for you and good for the environment. Click on the link below for their recommendations.
Tilapia with Lemon-Garlic Sauce
I like to serve this entrée with orzo or rice and a green vegetable, such as broccoli.
Yield: Serves 4
- 4 (6-ounce) tilapia fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 tablespoons quick-mixing flour (such as Wondra)
- 2 tablespoons unsalted butter, divided
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 1/3 cup dry white wine
- 1/3 cup unsalted chicken stock
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dredge both sides of the fish in flour; reserve unused flour.
Heat a large skillet over medium-high heat. Add 1 tablespoon butter and oil to the pan; swirl to coat. Add fish to the pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from the pan to a serving platter and keep warm.
Add reserved flour and garlic to the pan; cook 90 seconds or until lightly browned, whisking constantly. Add wine and stock, stirring with the whisk; bring to a boil.
Cook 2 minutes or until slightly thickened. Remove pan from the heat; stir in remaining 1 tablespoon butter, parsley and lemon juice. Pour the sauce over the fish in the serving platter.
Shrimp Pasta Primavera
All you need to round out this dinner is a green mixed salad and a glass of white wine.
- 4 ounces uncooked angel hair pasta
- 8 jumbo shrimp, peeled and deveined
- 6 fresh asparagus spears, trimmed and cut into 2-inch pieces
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1/2 cup sliced fresh mushrooms
- 1/2 cup low salt chicken broth
- 1 small plum tomato, peeled, seeded and diced
- 1/4 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1 tablespoon each minced fresh basil, oregano, thyme and parsley
- 1/4 cup freshly grated Parmesan cheese
Cook pasta (al dente) according to package directions.
Meanwhile, in a large skillet, saute the asparagus and mushrooms in oil for 3 minutes or until tender. Add garlic; cook 1 minute longer. Add the shrimp, broth, tomato, salt and pepper flakes; simmer, uncovered, for 2 minutes or until the shrimp turn pink.
Drain pasta. Add the pasta and herbs to the skillet; toss to coat. Sprinkle with cheese. Yield: 2 servings.
Serve this entrée with sautéed greens.
- 4 skinless cod fillets (1-1/2 pounds total)
- Salt and ground black pepper
- 1/3 cup panko (Japanese-style bread crumbs)
- 1/2 cup finely shredded Parmesan cheese
- 1/2 cup water
- 3 cups julienned carrots ( My market sells carrots shredded)
- 1 tablespoon butter
- 3/4 teaspoon dried oregano
Preheat oven to 450 degrees F.
Lightly coat a baking sheet with nonstick cooking spray. Rinse fish, pat dry with paper towels and place on the prepared baking sheet. Season with salt and pepper.
In a small bowl stir together the panko crumbs and Parmesan cheese; press this mixture on the fish.
Bake, uncovered, for 10 minutes per 1/2-inch thickness of fish or until crumbs are golden brown and the fish flakes easily when tested with a fork.
Meanwhile, in a large skillet bring the water to boiling; add carrots. Reduce heat. Cook, covered, for 4-5 minutes. Uncover; cook for 2 minutes more. Add butter and oregano; toss. Serve fish with the carrots.
Don’t forget the crusty Italian bread.
Yield: 4 servings
- 8 ounces uncooked linguine
- 2 tablespoons extra-virgin olive oil, divided
- 8 ounces bay scallops
- 8 ounces peeled and deveined medium shrimp
- 1/2 cup chopped onion
- 1/2 to 1 teaspoon crushed red pepper flakes, according to taste
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 (14.5-ounce) can petite-cut diced tomatoes, drained
- 1/2 cup clam juice
- 12 littleneck clams
- 12 mussels, scrubbed and debearded
- 2 tablespoons chopped fresh parsley
- 1 tablespoon thinly sliced fresh basil
Cook pasta (al dente) according to package directions; drain.
While pasta cooks, heat 1 tablespoon oil in a large skillet over medium-high heat. Add scallops and shrimp to the pan; cook 3 minutes. Remove the mixture from the pan to a bowl and keep warm.
Heat remaining 1 tablespoon oil in the same pan over medium-high heat. Add onion, red pepper and garlic; cook 2 minutes. Add tomato paste and tomatoes; bring to a boil and cook 2 minutes. Add clam juice; cook 1 minute.
Add clams; cover, reduce heat to medium and cook 4 minutes. Add mussels; cover and cook 3 minutes or until clams and mussels open. Discard any unopened shells. Stir in reserved scallop/shrimp mixture and parsley; cook 1 minute or until thoroughly heated. Serve over pasta. Sprinkle with basil.
Baked Cornmeal-Crusted Grouper Sandwich
Serve with coleslaw and pickles.
- 1/4 cup all-purpose flour
- 1/2 cup yellow cornmeal
- 1/2 teaspoon salt
- 1/2 teaspoon ground red pepper (cayenne)
- 1/4 cup reduced-fat milk
- 4 (6-ounce) grouper fillets or fish fillets that are available in your area
- 4 hamburger buns, split
- Sliced tomatoes and lettuce, optional
- 1/2 cup low-fat mayonnaise
- 2 tablespoons finely chopped green onions
- 1 tablespoon sweet pickle relish
- 1 1/2 teaspoons capers, chopped
- 1 1/2 teaspoons fresh lemon juice
- 1/2 teaspoon Worcestershire sauce
Preheat oven to 450°F.
To prepare grouper:
Dry fish well with paper towels.
Place flour in a shallow bowl. Combine cornmeal, salt and cayenne pepper in a second shallow dish, stirring well with a fork. Place milk in a third shallow bowl.
Dust both sides of each fillet with flour; dip each fillet in milk and dredge both sides in the cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake for 10-15 minutes or until fish is flaky and crusty, turning once.
To prepare tartar sauce:
Combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.
Spread about 2 tablespoons of the tartar sauce over the cut sides of each bun; place one fish fillet on the bottom half of each bun. Add sliced tomatoes and lettuce, if desired. Top fillets with the remaining bun halves.
- Garlic Shrimp Pasta (skinnyfiberblog.wordpress.com)
- Tuna shrimp salad for a lunch (mirrorofyourhealth.wordpress.com)