Heart Month – Go Fish!

The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke! So what’s not to like? Many consumers tell me a few reasons they don’t prepare fish: “I don’t know how” “it smells” “I don’t like it”.

Hmm… well I can completely understand each of these issues; so here are some tips to combat each:

I don’t know how:

Fish is by far the quickest and easiest protein to prepare:

  • Step 1: Purchase 1 pound fish of your choice. Wash under cold running water and pat dry. Cut the fish into three to four equal portions.
  • Step 2: Season with salt and pepper and drizzle with olive oil.
  • Step 3: Place on a greased baking sheet in a 400 degree oven, generally, bake 10 minutes per one-inch, measured at the thickest part of the fish. For thin fillets such as tilapia, I recommend broiling for just under 10 minutes.

It smells:

If fish smells “fishy” it’s spoiled and you should not consume it. Fresh fish should have a clean ocean-like mild odor. A fresh fish has bright, clear, and protruding eyes rather than dull, hazy, sunken ones. The skin should be moist and shiny, the gills red or pink, and the flesh firm and elastic.

I don’t like it:

If you’re new to fish or dislike the more intensely flavored fish such as salmon or tuna then start light with a fish that is mild tasting such as tilapia, cod or sole.

Easy Herb Crusted Tilapia

Prep: 10 minutes

Cook time: 8 minutes

Makes: 4 (6 ounce) servings


  • 2 pounds Tilapia
  • 1 lemon
  • Salt and pepper to taste
  • 2 teaspoons olive oil
  • 2 Tablespoons Italian Herb Seasoning*


  1. Preheat oven to 500 degrees F. Coat a large baking sheet with nonfat cooking spray.
  2. Rinse fish fillets under cold water and pat dry.
  3. Squeeze the juice from the lemon on both sides of the fillets.
  4. Season both sides of fillets with salt and pepper to taste.
  5. Press 1 teaspoon of the herb seasoning into each fillet.
  6. Place each fillet on the prepared baking sheet and broil until tender, and flakes when fork inserted. Approximately 8 minutes.

NOTE: Watch your fish, if top begins to burn, turn off broiler and continue to bake at 500 degrees F.

*You can prepare this on your own by combing ½ teaspoon each dry oregano, parsley, rosemary and thyme

Nutrition Information:

246 Calories; 1g Carbohydrate; 13g Fat; 3g Saturated Fat; 88mg Cholesterol; 0g Fiber; 30g Protein,

Recipe by Jacqueline Gomes, MBA, RDN

Quick Vegetable Sauté

Makes: 4 (3/4 cup) servings

Total Time: 15 minutes


  • 1 tablespoon extra-virgin olive oil
  • 1 small shallot, minced
  • 4 cups mixed frozen vegetables, such as corn, carrots and green beans
  • 1/2 teaspoon dried dill or tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  1. Heat oil in a large skillet over medium heat. Add shallot and cook, stirring, until softened, about 1 minute. Stir in frozen vegetables.
  2. Cover and cook, stirring occasionally, until the vegetables are tender, 4 to 6 minutes. Stir in dill (or tarragon), salt and pepper.

Nutrition Information:

107 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 17 g Carbohydrates; 3 g Protein; 3 g Fiber; 178 mg Sodium; 294 mg Potassium