It's well-known that eating fish two to three times per week can help reduce the risk of heart disease and strokes. Fish is low in fat and high in both protein and omega-3 fatty acids, allowing the heart natural protection with its anti-inflammatory effects. Choose fish with the highest levels of omega-3 fatty acids like mackerel, salmon, tuna, herring, and sardines, and then get creative!
Fish Recipes Fit Your Busy Life
If your goal is to put fish on the table two to three times a week, then what you might be suffering from is lack of excitement. It's true. You need to be pumped up about buying and preparing fish. Let's explore some menu possibilities. Here are several to get you going in the right direction. They should fit into both your lifestyle and budget. What to search for when trying new recipes:
- cost effective
- taste
- ease and speed of preparation
- creativity
- versatility
Let's look at a fresh summer salad, appetizer, and a simple but scrumptious main dish to make you go, "yum".
Mango - Shrimp Salad for Four
- Two mangos, diced
- Two lbs. of cooked shrimp, halved
- 1/4 cup lemon juice
- 1/2 cup lime juice
- 1/4 cup Extra Virgin Olive Oil
- 1 teaspoon sea salt
- 1 teaspoon coarse pepper
- 1/2 cup chopped vidalia onion
- 3 Tablespoons chopped cilantro
Mix ingredients in bowl. Enjoy with green salad and warm bread.
Salmon & Goat Cheese Puffs for Four
- puff pastry from grocery frozen section
- 1 egg, slightly beaten
- 1 small red onion, sliced very thin
- 3-4 oz goat cheese, crumbled
- 4 slices smoked salmon
- pepper
- Place pastry squares on ungreased cookie sheet, brush with egg.
- Sprinkle onions and goat cheese evenly onto each pastry.
- Cook at 400° for 20-25 mins or until golden brown. Let cool a few minutes.
- Top with salmon and pepper.
Pistachio Crusted Halibut for Four
- 3 Tablespoons butter, melted
- 1 lb of halibut fillets (or tuna or haddock)
- 1/3 cup pistachios - very finely chopped
- Brush melted butter over halibut.
- Spread nuts on flat plate and roll fish in nuts.
- Grill (or saute in pan on stove) over medium heat. Turn fish once.
- Cook for 10 mins or till firm, but tender. Nuts will brown slightly.
Serve with asparagus and fresh tomatoes dusted with parmesan cheese.
Fish Dishes are Fast, Delicious and Versatile
These three dishes are undeniably quick and easy to prepare. You can exchange the nuts, the fish, or the side dishes to suit your family's taste buds. If pistachios make you itch, try walnuts instead. Fish might just be the perfect antidote to the high-stress, multi-tasking mania of the 21st century. So, until next time, eat healthy and try something new at least once a month. Hey, where's that fishing pole?
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