Often, a menu of fish comes to mind when thinking of healthy meals. There are benefits to eating fish; it’s high in protein, low in fat and oily fish contains omega 3 fatty acids. All of these factors can aid in keeping your heart and brain healthy. There is the choice of purchasing fish already cleaned and ready to cook or fishing for, cleaning and prepping fresh fish. It is all a matter of personal preference and proximity to a great fishing spot or well stocked grocer.
There are several ways to cook fish that are healthy which include grilled, poached, steamed, baked, and broiled.
Following are several meals that are easy to prepare, complete with a fish recipe and side dish suggestions to give you inspiration when cooking a healthy meal.
Halibut is a particularly oily fish containing omega 3 fatty acids.
In a large heavy skillet, coming orange juice, pickling spices, and salt. Heat to simmer (do not boil). Add fish. Cover and simmer 10 minutes until fish flakes easily when tested with a fork. Remove from heat. Keep warm. If desired, stir cornstarch into a little cold water and stir into orange juice until thickened; serve with fish. Recipe serves 4. Serve with roasted asparagus spears, or baby artichokes and angel hair pasta.
Red snapper is low calorie, low fat and high in protein.
Combine water and lemon juice in skillet. Place a rack in skillet. Season fish and place on rack. Cover. Cook until fish is tender, about 15 minutes. Recipe serves 4. Serve with sautéed spinach or oven roasted sweet potatoes and wild rice.
Flounder is a low energy dense fish, meaning it has more weight than calories. Flounder is a great source of protein.
Fill large baking dish halfway with water. Place fish fillets over wire rack placed on rimmed baking dish. Add splash of white wine to fish. Add herbs and lemon slices to fish. Cover loosely with parchment paper. Secure foil over parchment paper, making sure to seal all edges to trap steam. Bake at 375 degrees until fish is cooked through. Recipe serves 4. Serve with baked zucchini or baked yellow squash and steamed new potatoes.