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A healthy diet should include fish twice a week, including one oily fish, such as salmon, sardines or tuna. That’s because fish and shellfish are good sources of many vitamins and minerals and oily fish  is also high in omega-3 fatty acids, which may help to keep your heart healthy.

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.

To ensure there are enough fish to eat now and in the future, we should try to eat a wide variety of fish and to buy fish from sustainable sources. Check the chart on the Marine Stewardship Council’s site.

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Salmon Pinwheels

Ingredients

  • 12 oz center-cut salmon fillet
  • 2 teaspoons mayonnaise

Stuffing

  • ¼ cup panko breadcrumbs
  • 2 large basil leaves, minced
  • 1 tablespoon whole grain Dijon mustard
  • 1 garlic, minced
  • 1 scallion (green onion) chopped
  • ¼ teaspoon each salt & pepper
  • 1 tablespoon truffle oil or regular extra virgin olive oil
  • 1 tablespoon lemon juice

Directions

Preheat the oven to 400 degrees F.

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Make the stuffing:

Combine the panko crumbs with the remaining stuffing ingredients.

Butterfly the salmon filet and spread with the mayonnaise.

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Sprinkle the stuffing over the mayonnaise; roll up from long side and cut into 2” wide pieces. Secure each roll with a toothpick

Place in an oiled baking dish. Bake for 20 minutes or until the fish is cooked to your likeness.

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Fish Poached in Tomato Sauce

Servings: 4

Ingredients

  • 26 -28 oz container Italian crushed tomatoes
  • 1/4 cup extra-virgin olive oil
  • 3 large garlic cloves, very thinly sliced
  • ½ teaspoon Italian seasoning
  • 2 tablespoons minced parsley
  • 1/4 teaspoon red chili flakes, or more to taste
  • Salt to taste
  • Four 6-ounce red snapper fillets or your favorite fish fillets
  • 4 slices of grilled sourdough bread

Directions

In a deep skillet that’s large enough for the fish fillets to lie flat without overlapping, combine the tomatoes, olive oil, garlic, Italian seasoning, chili flakes and a large pinch of salt.

Cover the skillet and bring the water to a steady simmer over moderate heat; simmer for 30 minutes.

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Uncover the skillet and add the fish, skin side up, and cook for 2 minutes. Using two spatulas, gently turn the fillets. Season the fish with salt and simmer until just cooked through.

Put the grilled bread in shallow bowls and arrange the snapper fillets on top. Spoon the broth all around and serve. You may also serve the bread on the side.

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Almond and Mustard Crusted Fish

4 servings

Ingredients

  • Zest and juice of 1 lemon, divided
  • 1/2 cup sliced almonds, coarsely chopped
  • 1/2 teaspoon dried oregano
  • ½ cup dried breadcrumbs
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1 1/4 pounds white fish fillets, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • Lemon wedges for garnish

Directions

Preheat oven to 400°F. Coat a rimmed baking sheet with olive oil.

Combine lemon zest, almonds, oregano, bread crumbs, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl.

Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard.

Divide the almond mixture evenly on top of each piece of fish, pressing  the mixture onto the mustard.

Bake the fish until opaque in the center, about 8-10 minutes, depending on thickness.

Serve the fish with green beans and lemon wedges.

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Fish with Sautéed Vegetables and Parmesan

4 servings

Ingredients

  • Four 6 ounce fish fillets
  • 2 tablespoons olive oil
  • Salt and pepper
  • 1 cup canned or frozen and defrosted artichoke hearts, quartered
  • 2 tablespoons jarred roasted red pepper, sliced
  • 1/4 cup pitted Kalamata olives, chopped
  • 3 tablespoons red onion, finely minced
  • 1 medium fresh tomato, diced
  • 2 teaspoons fresh rosemary leaves
  • 2 garlic cloves, minced
  • 1 tablespoon lemon juice
  • 1/3 cup shaved or shredded Parmesan cheese

Directions

Preheat the oven to 400 degrees F.

Season fish with salt and pepper.Heat oil in large, oven-safe skillet over medium heat. Add fish and sauté on one side until lightly browned. Turn fish over and cook 2 – 3 minutes more.

Combine remaining ingredients except cheese in a bowl and spoon equally over the fish. Scatter cheese over the top and place the skillet in the oven until the cheese is melted. Serve immediately.

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Fish with Citrus and Herbs

Ingredients

  • 3/4 cup orange juice
  • 1/2 minced shallot
  • 1 teaspoon fresh tarragon
  • Two 6 ounce fish fillets such as tilapia, grouper or arctic char
  • 1 teaspoon extra-virgin olive oil
  • Salt and ground black pepper, to taste
  • 1/4 cup fresh bread crumbs

Directions

Combine juice, shallot and tarragon in a small saucepan and simmer until thickened, 15-20 minutes; cover and set aside.

Heat the broiler.

Sprinkle both sides of the fish with oil, salt and pepper. Place the fish on a foil-lined baking sheet. Sprinkle the breadcrumbs evenly over the fish.

Broil 5 to 6 inches from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half-inch of thickness.

Use a wide spatula to transfer fillets to serving plates, spoon sauce on top and serve.

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