Not sure about eating fish? Try this tempting fish recipe today!
Trying to eat more fish? Try my tasty and simple fish recipe. I’m sure you know fish is good for you but so many people avoid fish without giving it the attention it deserves. Let me give you six ideas on how you can add fish to your diet and enjoy every meal.
Some people love fish. Some people hate it. Then there’s everyone else … the ones who don’t mind eating fish – but they admit that they don’t eat as much of it as they think they should. And I’ve heard plenty of reasons why people don’t eat more fish than they do – for some, it’s ‘a taste thing’, for others it’s ‘a texture thing’. Some people say it’s the odor that puts them off, or the fact that fish is so perishable. Then there are those who think fish preparation requires advanced cooking skills. They’re the ones who are perfectly happy to eat fish – as long as someone else prepares it.
Fish is Nutrient-Packed
My guess is that most of us know that fish is good for us – which is probably why we feel a little guilty for not eating more fish than we do. Fish is a terrific protein source, packaged up with vitamins – like A, D and B12 – and minerals like phosphorus, magnesium and selenium. It’s also lower in fat than meat and most cuts of poultry, and the omega-3 fats that it does contain offer up an array of health benefits. On top of that, fish cooks more quickly than almost any other protein, except maybe eggs – which means that when there’s fish on the menu, you can get dinner together in no time.
But even with all that going for it, most of us don’t get the recommended two fish meals a week, and half of all Americans eat fish only occasionally – if at all.
Sometimes, people have only tried one variety or two – and based on that, they conclude that fish just isn’t for them. But with so many ‘fish in the sea’ – such a huge assortment of flavors and textures – there really is something for everyone. If you’re having trouble working enough fish into your diet, here are some tips that might help.
Tips to Help You Eat More Fish
Choose a Mild Flavored Fish
Some people avoid fish because it tastes too “fishy”. In general, white-fleshed fish is milder in flavor than fish with darker flesh. So, start with mild tilapia, cod, sole, flounder, halibut or shrimp – rather than stronger-tasting fish like salmon or mackerel.
Choose Fish With a Firm Texture
Some fish has a soft texture – even when it’s cooked thoroughly – that turns some people off. If that sounds like you, try firmer fish like tuna, wild salmon, or scallops. On the other hand, fish is delicate, so try not to overcook it – otherwise you’ll end up with cardboard-y tuna or rubbery shrimp.
Try Cooking Frozen Fish
One way to get around the “odor thing” with fish is to buy frozen fish, and cook it without defrosting. Frozen fish is often less expensive than fresh, and if the fact that fish is highly perishable bothers you, this will help you over that hurdle. Frozen fish is usually processed very soon after it’s caught, so it’s fresh and nutritious. To cook frozen fish, simply give it a quick rinse under cold water to remove any ice on the surface of the flesh, then pat dry. Drizzle with a little olive oil, and sear (skin side down) in a skillet over medium-high heat. Once it’s brown, flip it over, season with salt and pepper, cover tightly and turn the heat down to medium. Cook until the fish is opaque all the way through – about 6-8 minutes, depending on the thickness of your fish.
Use Fish In Place of Other Proteins in Your Favorite Dishes
Fish is really versatile because it takes to so many different methods of cooking – you can sauté it, grill it, bake it, poach it or roast it. So, you can experiment with using fish in your everyday dishes instead of meat or poultry. Try soft tacos with grilled fish instead of chicken, maybe add shrimp to your pasta dishes or stir-fries, or turn tomato sauce into a quick fish stew by adding chunks of firm fish along with onions, peppers and garlic. Firm fish is great on the grill, too, either as whole steaks, or cut into chunks and threaded on skewers with veggies.
Use Seasonings to Liven Up Fish Dishes
Fish takes to a variety of seasonings, so experiment. Before you bake, broil or sauté, try brushing with a little mustard, or teriyaki sauce, or ,simply, a little olive oil and lemon. Or try a simple spice rub before grilling. After cooking, try topping fish filets with spicy salsa and avocado slices, or try a fruity salsa made with mango or citrus. Or just stick with the basics – sometimes all a perfectly grilled piece of fish needs is nothing more than a squeeze of fresh lemon juice.
My Simple and Delicious Recipe for Oven “Fried” Fish
This is a tried-and-true recipe for delicious, moist fish. The breadcrumb coating bakes into a tasty, crispy crust that resembles fried fish – but without all the oil. It’s also a great “starter” recipe if you don’t have much experience cooking fish. I’ve specified tilapia, but you can use any fish fillets – you just may need to adjust baking time if your fillets are thicker.
- 4 tilapia fillets, 6 ounces (175g) each
- 2/3 cup (85g) whole wheat flour
- 1 cup (100g) plain dry bread crumbs
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
- ½ teaspoon dried thyme
- 1 large egg
- 2 tablespoons low fat milk
- 1 tablespoon Dijon mustard
- Olive oil
- Preheat oven to 400 F / 200 C / Gas Mark 6
- Lightly coat a baking sheet with a thin film of olive oil and set aside.
- Rinse tilapia fillets with cold water; pat dry with paper towels.
- Put flour in a shallow dish, such as a pie plate.
- In another shallow pie plate, combine bread crumbs, garlic powder, salt, cayenne pepper and thyme.
- In another shallow pie plate, whisk together egg, milk and mustard.
- Dip the fish fillets into the flour, and shake off the excess. Then dip into the egg mixture, then finally into the seasoned crumb mixture, coating evenly on both sides. Place the filets on the prepared baking sheet. Drizzle each fillet with a small amount of olive oil.
- Bake for 10 to 15 minutes, or until fish flakes easily with a fork.
What’s Your Favorite Way to Prepare Fish? Share your tips for eating more fish!
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