I love fish. Not to give any notice to my last name ("Fisher"), but growing up it seamed as if we were always trying some new type of fish on our dinner plates! And why not? Its healthy, easy to make, and goes with ANY side dish you put it with! Now, years later--and being more of an addict to fish than I ever thought I'd be--I regularly shop at the farmers market to pick up fresh fish every week! (Some of my favorites to cook with are wild-caught salmon, denver sole, tiger shrimp and sea bass!) The best part about the amazing superfood is that it can be cooked in MINUTES easily by grilling, baking, steaming or sauteing it in a little heart-healthy oil. (At the end I will tell you how to do all of these variations, plus recipe ideas for each cooking technique, leaving you with no more excuses on why you're not cooking this at home...)
For those of you who have been out of the healthy loop for a while, let me give you an overview: Fish is low in fat, high in protein, and an excellent source of omega-3 fatty acids. Researchers worldwide have discovered that eating fish regularly (one or two serves weekly) may reduce the risk of diseases ranging from childhood asthma to prostate cancer.
White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish (such as salmon and sea bass) are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids. So now that you are aware of all these "fish facts"--plus knowing that eating this water species gives you gorgeous skin, stronger nails, and happier moods--let's take a look at some other top benefits eating fish is known for...
BRAIN AND EYES: fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye). Also, studies show that breast-fed babies of mothers who eat fish have better eyesight due to the omega-3 fatty acids transmitted in breast milk.
CARDIOVASCULAR DISEASE: eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
Additionally, a review in the British Medical Journal recommends people consume fish or fish oil supplements to prevent heart attacks, especially for those with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms.
DEMENTIA: elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
DEPRESSION: people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
DIABETES: fish may help people with diabetes manage their blood sugar levels.
PREMATURITY: eating fish during pregnancy may help reduce the risk of delivering a premature baby, as it is important for prenatal and postnatal neurological development.
[*IMPORTANT--A word of caution on mercury: While it is recommended to eat 1-2 fish meals a week, its wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, which can cause: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack. Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish. Click on the chart above to review the mercury levels in various types of fish.]
I have listed below 5 easy ways to cook fish, PLUS recipe ideas for each! Read on and get your apron ready--if you're a fish lover (like me), you'll want to make all of these right away! (*Important Cooking Note: fish is done when the color turns from translucent to opaque (white) or has reached 140 degrees F to 145 degrees F internal temperature. Resist the temptation to over-cook fish until it "flakes," which indicates the fish is becoming dry.)
TO BAKE: Heat oven to degrees F; season fish on both sides with sea salt, fresh ground pepper, and 1 tbsp olive, coconut, grapeseed or canola oil--let sit till ready to bake; spray a baking sheet or shallow baking dish with nonstick cooking spray; place fish on baking sheet in a single layer; bake for 10 minutes per inch of thickness, uncovered, or until fish is done; remove fish from oven and squeeze 1 fresh lemon wedge over each piece. ***RECIPE IDEA: Plate and enjoy with sweet potato fries (see past post "Superfood of the week: Sweet Potatoes" for recipe), and roasted garlic broccoli or a spinach salad with sliced almonds, berries and feta cheese.
TO SAUTE: Season the fish on both sides with sea salt and fresh ground pepper and drizzle with 1 tbsp. of heart-healthy oil (olive, coconut, avocado, grapeseed, canola, etc.), set aside; Heat a nonstick skillet over medium-high heat; spray skillet with nonstick cooking spray; place fish in pan and cook for 4-5 minutes per side (per inch of thickness) or until done. ***RECIPE IDEA: Serve with steamed brown rice, lentils, or quinoa, and a raw tomato and parsley salad.
TO STEAM: (you can use either a metal or bamboo steamer); Place fish in steamer along with 1 garlic clove or piece of ginger; steam over stove-top for 10 minutes; open steamer and add in 1 tsp heart-healthy oil (such as olive, coconut, or sesame), sea salt and fresh ground pepper over the top of the fish; steam for another 10 minutes until fish appears done (read above note for how to tell when it is cooked). ***RECIPE IDEA: Serve fish over 1/4 cup steamed brown rice and fresh veggies, drizzle with 1 tbsp of low-sodium soy sauce. A light and healthy asian dish!
TO GRILL: Heat charcoal 30 minutes or gas grill 10 minutes on High with lid closed; Brush fish with 1-2 tbsp of olive, coconut, or grapeseed oil, and season with sea salt and fresh ground pepper on each side; Place fish on grill rack in a single layer (if you're grilling shrimp, you can skewer them for easy handling purposes or to add veggies and make kabobs); Cook fish 4 to 6 minutes per side (per inch of thickness) over Medium to Medium-High heat or until done. ***RECIPE IDEA: Make your own healthy fish tacos! Serve fish on small organic corn or high-fiber tortillas and top with pico de gallo, shredded lettuce, cilantro, avocados, fresh lime wedges and salsa verde.
Enjoy!!!
*Information provided by www.notjustthekitchen.com, the Better Health Channel, and the HEB Culinary Department
I love fish. Not to give any notice to my last name ("Fisher"), but growing up it seamed as if we were always trying some new type of fish on our dinner plates! And why not? Its healthy, easy to make, and goes with ANY side dish you put it with! Now, years later--and being more of an addict to fish than I ever thought I'd be--I regularly shop at the farmers market to pick up fresh fish every week! (Some of my favorites to cook with are wild-caught salmon, denver sole, tiger shrimp and sea bass!) The best part about the amazing superfood is that it can be cooked in MINUTES easily by grilling, baking, steaming or sauteing it in a little heart-healthy oil. (At the end I will tell you how to do all of these variations, plus recipe ideas for each cooking technique, leaving you with no more excuses on why you're not cooking this at home...)
For those of you who have been out of the healthy loop for a while, let me give you an overview: Fish is low in fat, high in protein, and an excellent source of omega-3 fatty acids. Researchers worldwide have discovered that eating fish regularly (one or two serves weekly) may reduce the risk of diseases ranging from childhood asthma to prostate cancer.
White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish (such as salmon and sea bass) are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids. So now that you are aware of all these "fish facts"--plus knowing that eating this water species gives you gorgeous skin, stronger nails, and happier moods--let's take a look at some other top benefits eating fish is known for...
BRAIN AND EYES: fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye). Also, studies show that breast-fed babies of mothers who eat fish have better eyesight due to the omega-3 fatty acids transmitted in breast milk.
CARDIOVASCULAR DISEASE: eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
Additionally, a review in the British Medical Journal recommends people consume fish or fish oil supplements to prevent heart attacks, especially for those with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms.
DEMENTIA: elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
DEPRESSION: people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
DIABETES: fish may help people with diabetes manage their blood sugar levels.
PREMATURITY: eating fish during pregnancy may help reduce the risk of delivering a premature baby, as it is important for prenatal and postnatal neurological development.
[*IMPORTANT--A word of caution on mercury: While it is recommended to eat 1-2 fish meals a week, its wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, which can cause: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack. Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish. Click on the chart above to review the mercury levels in various types of fish.]
I have listed below 5 easy ways to cook fish, PLUS recipe ideas for each! Read on and get your apron ready--if you're a fish lover (like me), you'll want to make all of these right away! (*Important Cooking Note: fish is done when the color turns from translucent to opaque (white) or has reached 140 degrees F to 145 degrees F internal temperature. Resist the temptation to over-cook fish until it "flakes," which indicates the fish is becoming dry.)
TO BAKE: Heat oven to degrees F; season fish on both sides with sea salt, fresh ground pepper, and 1 tbsp olive, coconut, grapeseed or canola oil--let sit till ready to bake; spray a baking sheet or shallow baking dish with nonstick cooking spray; place fish on baking sheet in a single layer; bake for 10 minutes per inch of thickness, uncovered, or until fish is done; remove fish from oven and squeeze 1 fresh lemon wedge over each piece. ***RECIPE IDEA: Plate and enjoy with sweet potato fries (see past post "Superfood of the week: Sweet Potatoes" for recipe), and roasted garlic broccoli or a spinach salad with sliced almonds, berries and feta cheese.
TO SAUTE: Season the fish on both sides with sea salt and fresh ground pepper and drizzle with 1 tbsp. of heart-healthy oil (olive, coconut, avocado, grapeseed, canola, etc.), set aside; Heat a nonstick skillet over medium-high heat; spray skillet with nonstick cooking spray; place fish in pan and cook for 4-5 minutes per side (per inch of thickness) or until done. ***RECIPE IDEA: Serve with steamed brown rice, lentils, or quinoa, and a raw tomato and parsley salad.
TO STEAM: (you can use either a metal or bamboo steamer); Place fish in steamer along with 1 garlic clove or piece of ginger; steam over stove-top for 10 minutes; open steamer and add in 1 tsp heart-healthy oil (such as olive, coconut, or sesame), sea salt and fresh ground pepper over the top of the fish; steam for another 10 minutes until fish appears done (read above note for how to tell when it is cooked). ***RECIPE IDEA: Serve fish over 1/4 cup steamed brown rice and fresh veggies, drizzle with 1 tbsp of low-sodium soy sauce. A light and healthy asian dish!
TO GRILL: Heat charcoal 30 minutes or gas grill 10 minutes on High with lid closed; Brush fish with 1-2 tbsp of olive, coconut, or grapeseed oil, and season with sea salt and fresh ground pepper on each side; Place fish on grill rack in a single layer (if you're grilling shrimp, you can skewer them for easy handling purposes or to add veggies and make kabobs); Cook fish 4 to 6 minutes per side (per inch of thickness) over Medium to Medium-High heat or until done. ***RECIPE IDEA: Make your own healthy fish tacos! Serve fish on small organic corn or high-fiber tortillas and top with pico de gallo, shredded lettuce, cilantro, avocados, fresh lime wedges and salsa verde.
Enjoy!!!
*Information provided by www.notjustthekitchen.com, the Better Health Channel, and the HEB Culinary Department
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