Fish
By Carrie Brink, contributer
If
the last fish you ate was crispy, cheddar-flavored, and smiled
at you, perhaps it’s time to revamp your recipe box!
Fish is an amazing nutritional source of the heart-healthy
Omega-3 fatty acids. Omega-3s are important because they are
an essential aid in preventing heart disease. All fish contain
this type of fat, especially fatty, cold-water fish such as
salmon, sardines, and mackerel.
Maybe
you’re heard the recent warnings about the levels of
mercury in fish. Fish containing the highest levels of mercury
can be found swimming at the bottom of the ocean and are heavier
in weight. Limit your intake of these types of fish: shark,
swordfish, tilefish, tuna, and King Mackeral. Pregnant and
nursing women and small children should be careful to limit
their intake to 12 ounces of these types a fish a week. Choosing
chunk light tuna instead of albacore, which contains more
mercury, is a healthier choice.
Another
consideration is the birthplace of fish. Fish raised on a
fish farm contain higher levels of mercury than wild fish.
Farm-raised salmon, in particular, is less nutritious than
it’s wild cousins. Not only does farmed salmon contain
higher levels of mercury and other chemicals, the fish are
fed dyes to obtain that beautiful, deep red color. Wild salmon
get their natural, pretty pink from the prey they eat in the
wild. Farm-raised salmon are fed a diet of mackerel, sardines
and other less-expensive fish, leading to widespread over-fishing
of these species.
Pick
up a nice filet of heart-healthy Omega 3s and try the following
recipes:
|
| 4
large skin-on fish fillets (choose from 'fried &
pan-fried' list - see sidebar)
1/2 cup Flour
4 tablespoons Butter
4 tablespoons Oil
1/2 teaspoon Salt
1 tablespoon Pepper
Juice of 1 lemon
Heat a heavy pan over medium/high heat. Mix salt and
pepper with flour. Dredge fillets in the mixture,
shaking off the excess. When pan is hot, pour in 1
Tablespoon of oil and 1 Tablespoon of butter. Coat
the bottom of the pan and then add fish fillet, skin
side down. Cook for 2 to 3 minutes, jiggling the pan
the first minute to keep it from sticking. Turn fillet
and cook the same way. Remove from pan and serve with
lemon juice.
|
|
This
is one of my family’s favorite recipes. The
kids run to the table when Dad, my husband Dean, makes
Salmon!
| 2
lb filet of Salmon (have the store remove the
skin for you)
1 Medium Sized Onion, sliced
1 Yellow Bell Pepper, sliced in strips
1 Red Bell Pepper, sliced in strips
1 small Tomato, chopped
No-Stick Cooking Spray
Pinches of dried or fresh Basil and Oregano
Pinch of salt
2 or 3 turns of fresh pepper
2
tablespoons butter (optional)
Lime
Juice |
|
Heat
oven to 375 degrees. Lay a large sheet of Aluminum
Foil on a cookie, or baking, sheet. Spray the foil
with baking spray. Place the filet of Salmon on the
foil and sprinkle with half of your spices. Mound
all of the vegetables on top of the salmon. If desired,
put pats of butter on top of the vegetables and sprinkle
with the remaining spices. Squeeze the lime over all.
Fold up the aluminum foil to make a pouch. Make sure
there are no openings. Bake the pouch for 7 to 8 minutes
for a 1 inch, 2 pound filet. Open the pouch and Broil
the fish for 2 to 3 minutes until lightly browned
just on the edges. Serve by sliding contents of the
pouch onto a serving platter. This salmon goes well
with Couscous or Rice and with roasted vegetables.
Serves
6 |
| CARRIE'S
2nd Night SALMON LINGUINE |
| My
9 year old looks forward to his Dad’s salmon,
knowing Mom’s "fish ‘n noodles"
is coming up!
1
lb Linguine noodles
Leftover Salmon, flaked into bite size pieces
Low-Fat Alfredo Sauce:
3 tablespoons Butter
3 tablespoons Flour
1 cup Skim Milk
1 cup Chicken Broth
1/2 cup Grated Parmesan Cheese
(Or any type Hard cheese, Reggiano...NOT the stuff
in a can!)
Cook
Linguine according to package directions. Meanwhile,
get started on the sauce. Melt butter in a saucepan.
Whisk flour into butter until blended. Cook 1 minute.
Slowly whisk in liquids. Bring to a boil. Reduce heat
and simmer, whisking occasionally, until sauce thickens,
about 5 minutes. Remove from heat. Stir in cheese.
Drain linguine and add to sauce. Stir in salmon. This
is an easy, beautiful dish good enough for company.
Serve in large pasta bowl and garnish with shaves
of hard Parmesan and parsley.
Serves
4; Double the sauce if you have a large family.
|
| The
Kids GRILLED MAHI MAHI |
| In
our house, cooking is definitely a family affair. Let
your little ones experiment with any combination of
ingredients for the sauce. (Except Marshmallows ~ My
3 year old found out those aren’t a good companion
to fish!)
2
lbs Mahi Mahi, either whole or filets
(Mahi Mahi is dolphin the fish NOT dolphin the Flipper!)
3 tablespoons Honey
3 tablespoons Barbecue Sauce
2 tablespoons Olive Oil
1/2 cup of fresh lime juice
Salt and Pepper to taste
Fire
up the grill! While waiting for a constant medium temperature,
mix together the sauce ingredients, minus the salt and
pepper. Let the Mahi Mahi marinate at room temperature
in the sauce, but do not exceed 10 minutes. Grill the
fish for 4 to 5 minutes per side if whole, 2 to 3 minutes
for filets depending upon the thickness about 6 to 8
inches away from the heat source. After first turn,
brush on more marinade. Fish is done when it starts
to ‘flake.’ Remove from heat, season with
salt and pepper, and serve!
Serves
4 |
| 1
trout fillet (large enough to feed your family)
diced fresh tomato (1 tomato for every lb of fish)
1-2 cloves of garlic minced
2 tablespoons fresh basil leaves shredded
Salt & Pepper to taste |
|
In
a large skillet cook everything except the fish, until
beginning to boil. Then add trout, push tomato mixture
to the side. After trout is almost done spoon tomato
sauce over the fish and cover - simmer for 5-10 min
and serve.
Recipe
from Heather, Alma 6th Ward, Alma Arizona Stake, USA
|
| 2
- 8 ounce fish fillets (choose from 'baking fish' list
- see sidebar)
About two handfulls of firm, small potatos, (Melissa's
brand Butter, Yukon Gold, New potatoes...)
1 medium Vidalia or Mayan Sweet onion, sliced thin
2 stalks of celery, chopped
1 medium tomato, chopped
salt and pepper
Cut
off 4 individual serving sizes of aluminum foil, place
fish chunks on top of foil. Pile vegetables on fish
and season with the salt and pepper. Wrap tightly and
cook over a campfire or in a 350 degree oven for 15
to 20 minutes. |
|
Preparing Market Fish
Fish
is a very versitile food source, it can be baked, broiled,
fried, poached, stuffed, steamed, smoked, or grilled. The
following is a sampling of types of fish and the more common
ways to prepare them:
Grilled
Red Snapper
Salmon
Tilapia
Mahi Mahi
Tuna steaks
Shark
Sea Bass
Flounder
Sea/Freshwater Trout
Swordfish
Baked
Cod
Haddock
Bream
Trout
Flounder
Grouper
Fried (& pan-fried)
Whiting
Trout
Catfish
Tuna (cut into chunks)
Sole
Swordfish
Grouper
Seasonings
Cajun
Blackening
Spice Mix
1 tablespoon
dried thyme
1 tablespoon dried oregano
1 tablespoon granulated garlic
1 tablespoon onion powder
1 tablespoon chili powder
1/2 tablespoon cayenne pepper
1/2 tablespoon ground cumin
1/2 tablespoon black pepper
1/2 tablespoon white pepper
1/2 tablespoon ground cinnamon
Blend
together all ingredients and store in air tight container.
Use with fish on the 'grilled' or 'pan-fried' list or on shrimp.
Coat both
sides of fish with seasoning, and grill or pan-fry on a hot
skillet.
From
fooddownunder.com.
Fish
Seasoning
1 tablespoon
sweet paprika
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon cayenne pepper
1 teaspoon garlic powder
1/2 teaspoon ground white pepper
1/2 teaspoon ground black pepper
1/2 teaspoon dry thyme leaves
1/2 teaspoon dry oregano
Blend
all ingredients together.
Seal in an air-tight container, and store in a dry place away
from heat. Use with fish or seafood recipe.
From
chefdecuisine.com
Game-Fish Seasoning
1/2 cup
Kosher salt
1-1/2 teaspoons granulated garlic
2 teaspoons lemon pepper seasoning
1-1/2 teaspoons celery salt
1-1/2 teaspoons onion powder
2 teaspoons Cajun seasoning
1 teaspoon medium-coarse freshly ground black pepper
2 tablespoons paprika
1/2 teaspoon cornstarch
Combine
all ingredients in a small bowl and mix well. Makes about
3/4 cup. Store in an airtight container in a cool dark place.
From
finntasticcharters.com
Quick
and Easy
Canned Tuna Recipes
Tea Party Tuna Salad
Some
days, it's all you can do to open a can, much less go to the
market and pick out a good fillet of fish. On those days,
serve this 'fancier' tuna salad.
6 oz.
can of tuna in water, drained
4 oz. cream cheese, softened
1 tablespoon fresh lemon or lime juice
Mix the
tuna, cream cheese and lemon juice. Spread on thin slices
of white or wheat bread or on crackers. (I ususally double
this recipe and place a thin slice of English cucumber on
the bread. If we're feeling 'posh,' we cut off the crusts!)
Tuna
& Capers Pasta
Enough
cooked pasta for your family
1 can of well drained chunk tuna
1 tablespoon capers
Ground pepper to taste
Parmesan Cheese (optional to sprinkle on top)
1/8-1/4 cup olive oil (optional- if losing weight skip this
one)
Mix the
ingredients together and you have a yummy inexpensive meal!
The capers add a nice tangy zip to the pasta. |
