5 Healthy, Simple, and Delicious Fish Recipes
11/25/17 by Marc Pepin
Fish is a great low-fat high quality protein source. It's packed with heart healthy omega-3 fatty acids and vitamins such as D, B2, B6, and B12. Fish is also rich in calcium and phosphorus and a great source of iodine, magnesium, and potassium. Fish has been shown to lower blood pressure and help reduce the risk of a heart attack and stroke. The American Heart Association recommends eating fish at least twice a week as part of a healthy diet.
Although fish has many health benefits it’s also important what fish you choose and how your fish is prepared. Some fish contain more unhealthy contaminants, including mercury, than others. King mackerel, marlin, swordfish, and imported mahi mahi shoud be avoided. U.S. farmed stripped bass and trout as well as wild caught salmon are some excellent choices. In addition, you want to make sure your fish is prepared in a healthy way. Deep frying or cooking with loads of butter and salt will take away from an otherwise nutritious meal.
I recently came across five fish recipes that not only give you all of the health benefits of fish, but are also simple and delicious!
Tilapia is a very mild, even slightly sweet white fish. The majority of tilapia sold in the markets today is farm raised. If possible, purchase your tilapia from Ecuador and Peru where the recirculating aquaculture systems have less contaminants than the aquaculture systems found in Taiwan, China, and Mexico.
Here’s a quick and customizable recipe that’s simple, healthy, and a great option for Sunday meal prep. This Easy Quinoa Fish Taco Bowls recipe consists of blackened tilapia, avocado, quinoa, black beans, cabbage, and more healthy goodness.
Red snapper is easy to cook, versatile, and sustainable fished. If possible, buy your Red Snapper caught in the U.S. Gulf of Mexico rather than the U.S. South Atlantic where overfishing is still occurring.
Try this delicious Red Snapper recipe that has a nice smokiness from the grill that compliments the fresh charred tomato relish. The sweet tomatoes, red pepper, and shallots are all grilled and then tossed with some white balsamic vinegar and fresh basil.
Salmon is highly nutritious and very versatile when it comes to preparing. Salmon doesn’t dry out as quickly as other fish due to high levels of heart healthy omega 3 fatty acids. Opt for the wild caught variety which generally has less contaminants than farm raised.
Here’s an easy yet elegant salmon recipe that is the perfect meal choice for a romantic dinner for two or entertaining guests. This salmon recipe not only includes some nutrient packed spinach, but also includes green onions, mushrooms, and chopped macadamia nuts to add a creamy flavor and some crunch.
Here’s a new twist on this old classic. Not only are these salmon patties moist, delicious, and flavorful, but they substitute the traditional breadcrumbs with almond flour making them even healthier. Almond flour also doesn’t overpower the salmon flavor the way breadcrumbs can. This recipe was prepared with wild caught King Salmon making them naturally tender; however, you could also use canned salmon for even easier preparation.
Bass is a white-flesh with rich flavor and flakes easily when cooked. If you have the option, choose U.S. farmed bass caught with hooks and lines in the U.S. Atlantic. Also, this variety of bass is a Monterey Bay Aquarium Seafood Watchlist Best Choice.
This Striped Bass dish is prepared under a broiler making it golden brown on top and juicy and tender below. Topping off the bass with heirloom tomatoes, olives, capers makes this dish not only delicious, but also a healthy choice.