The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke! Fish is by far the quickest and easiest protein to prepare.
- Steamed or poached: Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, cod, flounder or grouper, are usually delicate, so this cooking method works well. Shrimp, crab and lobster can be cooked in this method.
- Grilled or broiled: Medium-fatty fish, such as bluefish, catfish, mullet or swordfish, cuts are perfect for these methods, because they can withstand the heat. Shrimp, crab and lobster can be cooked in this method too.!
- Broiling, baking or poaching: For fattier fish, with a firmer texture, richer flavor and deeper color, such as black cod (sablefish), mackerel, salmon or trout, try one of these methods.
Why Eat Fish?
- There are lots of health benefits to eating seafood. Eating seafood at least twice a week has been shown to reduce the risk of heart disease by 36 percent.
- When you add seafood, you are adding lean protein, crucial omega-3 fatty acids and essential vitamins and minerals to your diet.
- Adding two meals of seafood a week ensures that you are adding these important nutrients to support your long-term health.
Baked Red Snapper With Zesty Tomato Sauce
Traditional Mediterranean-style fish with tomatoes and peppers.
Prep Time: 10 minutes
Cook Time: 40 minutes
Makes: 4 servings (3 oz fillet, 1 C sauce)
- 12 oz fillets of red snapper or bass, cut into 4 portions (3 oz each)
- 1 Tbsp olive oil
- ½ tsp salt
- ¼ tsp ground black pepper For tomato sauce:
- 1 Tbsp olive oil
- 1 red bell pepper, rinsed and cut into ¼-inch sticks
- 1 green bell pepper, rinsed and cut into ¼-inch sticks
- 1 C canned no-salt-added diced tomatoes
- 2 C canned no-salt-added tomato sauce
- 1 Tbsp fresh oregano, rinsed, dried, and chopped (or 1 tsp dried)
- 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
- 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
- Preheat oven to 350 ºF. Rinse fish fillets in cold water. Pat dry with paper towels. Coat each fillet with olive oil and season with salt and pepper.
- Place fish fillets on a baking sheet, and bake for 25–30 minutes or until fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
- For sauce, heat olive oil in a medium-sized saucepan.
- Add bell peppers, and cook gently until they are still firm, but tender, about 3–5 minutes.
- Add tomatoes and tomato sauce, and bring to a boil over high heat. Reduce heat and simmer for 10–15 minutes or until the tomatoes are soft. Add oregano, basil, and parsley, and simmer for an additional 2–3 minutes. Remove sauce from the heat and set aside.
- When the fish is done (see step 2), remove from the oven. Serve each 3-ounce fillet with 1 cup of sauce.
Nutrition Facts Per Serving:
213 calories, 15 grams carbohydrate, 20 grams protein, 8 grams total fat, 1 grams saturated fat, 30 mg cholesterol, 365 mg sodium, 4 grams fiber
Recipe Source: NIH NHLBI Deliciously Healthy Dinners