Fry Up Some Fish!
By Sharon Liao
When it comes to superfoods, fish is at the top of the list. Not only is it low in fat and high in protein, but it’s also one of the best sources of heart-healthy omega-3 fatty acids. In fact, a Harvard analysis of 20 studies found that people who ate one or two servings of fatty fish a week -- like salmon or sardines -- were 36 percent less likely to die of heart disease. That’s one reason the American Heart Association recommends that everyone have two servings of fish a week.
Still, the majority of Americans don’t get enough seafood. That’s because many aren’t sure how to prepare fish. But it’s one of the easiest dishes to whip up, says Sharon Richter, a registered dietitian in New York City.
When buying a fish, she recommends looking for one with clear eyes and shiny scales. “The fish should have an ocean smell, not a fishy one,” she explains.
To cook fish, you can grill, sauté, poach or broil it. (Just be sure to open the windows and use an air freshener to eliminate the pungent cooking odor.) Low to moderate temperature is ideal when cooking, says Richter. A properly prepared fish loses its glossy, translucent appearance and is firm to the touch. You can also use fresh herbs, such as basil, rosemary or thyme, for a tasty and simple dish, says Richter. Or try one of her mouthwatering recipes:
This delicious recipe serves three and takes only 15 minutes to prepare. At a mere 227 calories, it’s just as good for your waistline as it is for your taste buds.
1 pound of halibut
1 tablespoon dried mustard
1 tablespoon Dijon mustard
1 tablespoon whole grain mustard
3 tablespoon dry sherry wind
1 tablespoon whole grain bread crumbs
1. Preheat oven to broil.
2. Lightly coat bottom of roasting pan with cooking spray.
3. Mix mustard, wine and bread crumbs.
4. Place halibut in roasting pan, and evenly coat fish with mustard mixture.
6. Broil three to five minutes until brown.
7. Bake at 450 F for another four to six minutes.
Salmon Flax Cakes
For dinner in a snap, mix these cakes the night before and then pop them in the oven right before mealtime.
1 tablespoon lemon juice
1 1/2 teaspoon Dijon mustard
1 egg, beaten
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped scallion
1 pound salmon, cooked and chilled, broken into pieces
1/4 cup ground flaxseeds
2 tablespoons ground flaxseeds (for coating)
Salt and pepper to taste
1. Preheat oven to 350 F.
2. In a medium-sized bowl combine lemon juice, Dijon mustard, beaten egg, parsley, dill and scallion. Mix well.
3. Add the salmon and ground flaxseeds and carefully toss the mixture until well combined, leaving some chunks of salmon for added texture. The mixture should resemble tuna salad. Add salt and pepper to taste.
4. Form six 2-inch cakes, coating each side with ground flaxseed.
5. Place the coated salmon cakes on a non-stick cookie sheet or a cookie sheet lined with parchment paper.
7. Bake at 350 F for approximately 20 minutes, flipping the cakes after approximately 10 minutes, until firm and browned. Serve with a salad or a low-fat yogurt dip.
Sharon Liao is a contributing editor for Ideas That Spark. She has written for a number of magazines, including Better Homes & Gardens, Real Simple and Shape. She lives in Brooklyn, New York.