For pescatarians and seafood lovers alike, eating fish is almost a daily habit. For much red meats and chicken eaters, eating fish can seem like a distant thought. Many people often assume that they do not “have the taste” for fish or that fish is hard to cook. However, learning how to cook and how to like fish will pay off for your body and your health.
The misconception about fish mostly comes into play for people that think it is difficult to cook fish on their own. However, these people couldn’t be more wrong. Cooking fish generally takes about 20 minutes, depending of course on the recipe, how long you intend to marinate the fish and what kind of fish you are cooking. When it comes to preparing the fish, most fish don’t require much apart from cleaning, deveining or gutting. If you have just purchased a piece of fresh fish from the store, all you really need is some seasoning and some idea of how you want to cook it. Since fish cooks relatively fast, you will have dinner on the table in no time.
In addition to speeding up your time in the kitchen, adding fish into your diet is a great way to avoid the pitfalls of fast food and all the dietary problems that come with only eating pork, red meat, and poultry. With all the nutrients and protein that fish has, you would do well to try fish for yourself.
Low-Fat Fish Dishes
For all the many great things about eating fish, there is one pesky problem associated with seafood—high cholesterol. For this reason, many health-conscious eaters are starting to avoid diets high in fish, but this isn’t always necessary. When it comes to eating healthier fish food, consider recipes that are low in fat and oils. These low-fat fish dishes are perfect for the weekday alternative to any meat. While there are many ways to prepare a tasty meal of fish, these seven low-fat fish dishes offer you the healthiest options for lunch or dinner.
Bourbon Glazed Salmon
This tasty bourbon salmon is a great choice for a low-fat meal. Trade in the standard “Tuesday night casserole.”For this recipe get 3 tablespoons of brown sugar, three tablespoons of bourbon (the good stuff!), 2 tablespoons of low-sodium soy sauce, 1 tablespoon of fresh lime juice, 3 minced garlic cloves, ¼ teaspoon of freshly ground pepper, ¼ cup of sliced green onions, 1 tablespoon of sesame seeds, cooking spray, 1 tablespoon of grated ginger, 4 skinless fillets of salmon.
To try a healthier alternative to this recipe, consider nixing the sugar and using a dash of honey.
Once you gather all the ingredients, create the marinade in a plastic bag. Once the marinade is all mixed together, put the salmon in the bag and seal it. Place the salmon in the refrigerator for 1 ½ hours and turn the fish every so often. For the best marinade, consider leaving the fish to soak for a full 24 hours. While this is a long time, it will ensure that the fish is full of flavor. Get a large skillet and coat it with cooking spray. Place the fish and the marinade in the skillet, then cook for four minutes on both sides or until the salmon is done. Plate the salmon then drizzle each fillet with two teaspoons of sauce, green onions, and sesame seeds.
Now that the salmon is served gather the family and enjoy.
Creamy Garlic Pasta with Shrimp & Vegetables
This creamy dish is a perfect combination of pasta, vegetables, and garlic. This recipe is inspired by Middle Eastern cuisine. Impress guests with a recipe like this– it will look and taste like it came straight from the kitchen of a restaurant. This meal mixes yogurt sauce, pasta, shrimp, peas, red bell pepper, and asparagus. Once cooked, serve with fresh tomatoes and cucumbers.
Start this recipe off by boiling 6 ounces of whole wheat spaghetti. While it boils, prepare 12 ounces of peeled and deveined raw shrimp. Get the asparagus, trim it and slice the bell pepper.
Gather bell peppers, 3 cloves of garlic, 1 ½ cups of low-fat yogurt, ¼ cup of parsley, three tablespoons of lemon juice, 1 tablespoon of olive oil, ½ teaspoon of pepper, 1.4 cups of toasted pine nuts. Do be sure that no one is allergic to nuts.
After the spaghetti, add the pepper, shrimp, and peas to the pasta. Drain the pasta well and mash the garlic and salt in a bowl until it becomes a paste. Mix in the yogurt, lemon juice, parsley, pepper, and oil. Add the pasta then the pine nuts, as you wish.
When choosing the proper shrimp for this dish, try to find certified shrimp like fish from the Marine Stewardship or Wild American Shrimp to promote sustainably caught shrimp. You can get creative with this meal by adding your own favorites to the sauce.
With a serving size of two cups, this meal has 361 calories, 28 grams of protein, 109 mg of cholesterol, and 949 mg of sodium.
Broiled Tilapia Parmesan
This tilapia recipe is full flavor and is quick and easy to make. The broiling makes this fish full of texture and keeps the meat moist. This recipe is a welcome change to the typical way most people cook tilapia. Tilapia is often typically plain and boring, but with this recipe, it stands out and really packs a punch.
In order to make this recipe, gather ½ a cup or Parmesan cheese, ¼ cup of butter, 3 tablespoons of softened mayonnaise, 2 tablespoons of fresh lemon juice, ¼ teaspoon of dried basil, ¼ teaspoon of pepper, 1/8 teaspoon of onion powder, 1/8 of a teaspoon of celery salt and 2 pounds of tilapia.
Preheat the oven’s broiler, grease the broiling pan, line the pan with aluminum. Mix together Parmesan cheese in a bowl along with butter, lemon juice, and mayonnaise. Season the tilapia with onion powder, celery salt, basil, and pepper.
Arrange the fillets of salmon in the pan then broil the fish a couple of inches from the heat for about 2 or 3 minutes. Flip the fish over and broil it for a few more minutes. Take the fish from the oven and cover the fish with the cheese mixture. Broil the fish again until the mixture on top is browned. Once fully brown, remove the fish from the broiler and portion it out to your family. This recipe is the secret to the best tilapia we’ve ever tasted.
Trout with Thyme and Lime
Whether you’ve just come back from a fishing trip or you have a great piece of trout from the store, this recipe for trout is very simple and tasty. This easy marinade works well with trout but can also be used on any other kind of fish. For this recipe, you’ll need 1 juiced lime, 1 tablespoon of olive oil, 1 tablespoon of fresh thyme, 2 cloves of garlic, ½ teaspoon of black pepper, 1/8 of a teaspoon of cayenne pepper.
In a bowl, mix lime juice, thyme, olive oil, garlic, cayenne pepper and black pepper in a reseal-able plastic bag. Once mixed, place trout fillets in the bag, seal the bag and let it marinate in the fridge for about 30 minutes.
Preheat the grill to medium heat and then lightly oil the grills’ grate. Remove the fillets from the marinade and remove the excess. Grill the fish on the grill until the flesh comes off easily, turning once.
Marinated Halibut Fillets
As one of the best fishes for a low-fat diet, Halibut is a great choice for your next meal. Halibut is a fish that many people don’t eat that often, but after trying this recipe, you will see that it really is a tasty catch. Start this recipe off with 6 tablespoons of olive oil, 3 cloves of garlic, 1 teaspoon of basil, 1 teaspoon of black pepper, 2 tablespoons of lemon juice, 4 6-ounce fillets of halibut without the skin and parsley for the garnish.
Start to marinate the fish in a sealable bag with the olive oil, basil, pepper, lemon juice, garlic, and salt. Add the fish to the bag then turn each fillet to coat it. Place the fish in the fridge for 30 minutes to two hours.
After marinating the fish, remove it from the bag and place it in a pre-heated and pre-oiled skillet. Once the fish is added, brush the top of the filets with the marinade. Cook the fish until it is seared at about 3 minutes, then turn it around to sear it on all sides. Cook the fish until the fillets’ centers are opaque, at 2 – 4 minutes on each side. Add more marinade until cooked and add garnish after removing the fish from the pan.
Tuna and Wasabi Crunch
This meal puts a great spin on the traditional crusted fish dish. This dish uses crushed up wasabi peas to create a great “crunch” and awesome texture to and dish.
Start this recipe with 1 cup of wasabi peas, ¼ teaspoon of salt, 1 pound of tuna steaks, 1 teaspoon of hot chili sesame oil, 1 teaspoon of canola oil, 6 thinly sliced baby bok choy, 3 ounces of fresh orange juice and 1 teaspoon of light soy sauce.
Put wasabi and salt into a food processor with a steel blade. Process the wasabi peas until they have a cornmeal-like consistency. Press this wasabi mixture onto the fish. Heath both types of oil into a nonstick pan. Brown the fish on each side for about ten minutes.
Place the drained and rinsed bok choy into the second skillet. Sauté the bok choy until they are wilted, then add the orange juice and the soy sauce. Cook this for about two minutes and serve the bok choy with tuna. If you have any other favorite fresh vegetables that you would like to add to the meal, don’t hesitate.
The Truth About Fish
Fish is a great source of protein and omega 3 fatty acids. Omega 3 fatty acids are considered good fats that are essential nutrients for all humans. These fatty acids help maintain the human cardiovascular system by regulating blood clotting and the constriction of blood vessels. Additionally, they are essential for prenatal as well as postnatal neurological development, help to reduce the inflammation of tissue, alleviate the symptoms caused by rheumatoid arthritis well as play a role in reducing cardiac arrhythmia.
These fatty acids are often found in wild salmon, sardines, mackerel, anchovies, herring, tuna and more. Many people that don’t consume fish on a regular basis tend to get their omega 3 fatty acids from supplements. While this is a great idea, it is also helpful to make fish a regular part of your diet.
While doctors recommend eating fish at least twice a week, some people might shy away from eating an abundance of fish, as they have heard it can be harmful. The harm with fish comes into play when the fish that is being consumed contains large amounts of mercury and other environmental contaminants. The best way to avoid these kinds of contaminants in fish is to maintain a steady diet of fish caught in places where the water is regulated, and the salmon are younger and healthy. Additionally, it doesn’t hurt to regulate your fish intake.
Most people avoid eating fish for every single meal and instead branch out to other meats and vegetables. Life is all about moderation and with fish, it is no different. Eating fish about 2 – 4 times a week is generally the sweet spot for fish. So, as you read through our great fish recipes, think about what you will eat this week and be sure to try out one of these seven fish recipes and see which works best for you.