What kind of healthy fish recipes can I use for the whole family?
I am needing to lose weight and lower my cholesterol and I know some fish are healthier than others. My son (7 yrs old) loves battered fish and my hubby hates fish. I heard there are some types of fish that are not as strong tasting as others. Can anyone give me some advice not only for recipe’s that are not only tasty and family friendly, but healthy as well.
Thanks!
get to know the person at the fish counter – they can provide a world of advice and normally they have some good recipes there for you as well. Stay away from anything battered – that is more cholesterol as most people do not heat or cook it at the right temperature (too high and it burns without cooking, too low and the oil is absorbed).
Baking fish is the best. If the son likes a crispy crust, coat it in flour, corn meal or breadcrumbs before baking. use little oil. Flavor with salt, garlic, lemon, pepper or whatever seasoning you normally enjoy. just enough to coat the front and back.
Types of fish: most white fish has a mild flavor. If your husband does not like the taste of salmon (which is good in omega 3 but has a distinct taste), try tuna. The most important is to get to know the fish person because since most fish are not served whole, you cannot tell how long it has been sitting in the counter. They can advise which ones have just been delivered. Stick with whitefish, cod, tilapia which are all mild in flavor.
i really dnt know any recipes but look into preparing baked fish
References :
ALL foods are healthy if kept in proper portions! It is when we supersize the portions that we get in trouble.
There are NO unhealthy recipes.
So you need to lose a bit of weight! go get a copy of South Beach Living and follow the phase 2 food plan. It is a very balanced plan for losing weight and for diabetics.
All of the SBL books have fantastic menus and recipes in them.
As for your cholesterol, that is a myth dreamed up by one so called scientist and has no real scientific basis behind it. It is a "golden goose" for the big Pharma companies as we can never quit taking the meds once the doctors get us on them or the cholesterol goes right back to where it was. Most of those pills have some really disasterous side effects that never get resolved once we are off the pills.
References :
get to know the person at the fish counter – they can provide a world of advice and normally they have some good recipes there for you as well. Stay away from anything battered – that is more cholesterol as most people do not heat or cook it at the right temperature (too high and it burns without cooking, too low and the oil is absorbed).
Baking fish is the best. If the son likes a crispy crust, coat it in flour, corn meal or breadcrumbs before baking. use little oil. Flavor with salt, garlic, lemon, pepper or whatever seasoning you normally enjoy. just enough to coat the front and back.
Types of fish: most white fish has a mild flavor. If your husband does not like the taste of salmon (which is good in omega 3 but has a distinct taste), try tuna. The most important is to get to know the fish person because since most fish are not served whole, you cannot tell how long it has been sitting in the counter. They can advise which ones have just been delivered. Stick with whitefish, cod, tilapia which are all mild in flavor.
References :
Cod In Paprika Sauce
1 lb. cod pieces
lemon juice
1 bay leaf
slice of onion
6 peppercorns
2 tbsp. butter
1/2 c. mushrooms , cleaned , sliced
1 small red pepper , cleaned , sliced
1 shallot , minced
2 tsp. paprika
1 clove garlic , crushed
1/4 c. flour
1 c. milk
1 tbsp. parsley
1 tsp. thyme
1 tsp. tomato
S&P
8 0z. pasta , I like three colored linguine , but rice works as well
2 tbsp. sour cream
Place fish pieces in ovenproof dish with lemon juice , bay leaf , onion , peppercorns and enough water to cover . Cover with a lid , poach 10 min. at 350 F.
In saucepan , melt butter , saute’ mushrooms , pepper , shallot , paprika and garlic until pepper softens . Stir in flour . Gradually add milk , stir till thickens . Remove fish from poaching liquid . Add enough poaching liquid to sauce to make coating consistency . Add parsley , thyme and tomato paste to sauce , simmer 2 – 3 min. Arrange pasta on plate . Top with fish . Coat sauce over the fish . And you gotta put a spoon of sour cream on top .
Sailor Sandwiches And Caesar Mayo
1/4 c. milk
1/4 c. cornmeal
2 tbsp. flour
1 tbsp. parmesan
1/2 tsp. oregano
s&p
2 cod or haddock fillets
1 tbsp. butter
Kaiser rolls
sliced onion and tomato
Place milk in a shallow bowl . In another shallow bowl combine cornmeal , flour , cheese and seasonings . Dip fish in milk then cornmeal mixture . Place on a greased broiler pan ; drizzle with butter . Broil 4 inches from the heat for 8 – 10 min . or until fish flakes easily .
Caesar Mayo
4 tbsp. parmesan
4 tsp. mayo
4 tsp. olive oil
1 tbsp. lemon juice
1 tbsp. worcestershire
3/4 tsp. garlic powder
1/2 tsp. ground mustard
1/4 tsp. hot sauce
Combine the mayo ingredients ; spread over the rolls . On roll bottoms layer the fish , lettuce tomato and onion . replace tops and serve .
Potato Salmon Chowder
2 cans chicken broth
1 1/2 c. corn
3 carrots , sliced
1 1/2 c. water
1 onion , quartered , sliced
pkg. hash brown potatoes or shred your own
2 tsp. dill
2 c. half ‘n’ half
1/2 c. flour
16 oz. skinless , boneless salmon
8 oz. shredded cheddar
1/2 tsp. garlic powder
S&P
Combine everything , but the salmon and half n half Cook on low 6- 8 hrs. in crock pot or on high 3-4 . Whisk together half n half and flour . Pour into slow cooker with salmon , cook 20 min until thick .
Boat mans stew
6 tbsp. olive oil
2 lg. onions , sliced
1 red pepper , seeded , sliced
4 oz. mushrooms , sliced
1 lb. tomatoes , sliced
S&P
1/2 tsp. thyme
1 1/2 c. water
2 lbs. white fish
1/2 c. white wine
2 tbsp. chopped parsley
Heat oil in lg. saucepan and add onions . Cook until softened , add bell pepper , cook until soft . Add mushrooms and tomatoes and bring to boil . Add thyme , S&p and water , simmer 30 min. Add fish and wine and cook until fish flakes , about 15 min. Stir in parsley . Serve with a piece of french bread in the bottom of each bowl .
References :
Redfish Court-Bouillon
1/2 cup salad oil or bacon drippings
1/2 cup all-purpose flour
2 large onions, chopped
2 medium green peppers, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 can (16 oz.) tomatoes, cut up
2 cups water
1 cup dry red wine
1/2 cup sliced green onions
2 tablespoons chopped parsley
1 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
2 bay leaves
2 lbs. redfish, bluefish or other fish steaks
1 lemon, sliced
Hot cooked rice
In 5-quart Dutch oven over low heat, cook oil and flour about 15 minutes until mixture turns deep brown, stirring often. Stir in onions, green peppers, celery and garlic. Cook until vegetables are tender, stirring often.
Stir in tomatoes, water, wine, green onions, parsley, salt, allspice, pepper, cayenne and bay leaves. Over high heat, heat to boiling. Reduce heat to low; simmer, uncovered, 40 minutes or until mixture is thickened, stirring occasionally.
Cut fish into 8 serving pieces; add to tomato mixture along with lemon slices, covering fish with sauce. Simmer 15 to 20 minutes until fish flakes easily when tested with a fork, stirring occasionally. Discard lemon slices and bay leaves. Season to taste.
To serve: Spoon fish and sauce over rice in soup bowls.
(8 cups – 8 servings)
References :
"Campbell’s Great American Cookbook" – 1984
Healthy Fish Recipes
Do your heart and body good—eat fish. Studies show that eating fish at least once a week, especially cold-water species high in omega-3 fatty acids, reduces the risk of heart problems dramatically. Other research suggests that regularly eating omega-3–rich fish may prevent or relieve depression, joint problems, Alzheimer’s disease and, perhaps, several cancers. Even seafood less bountiful in omega-3s, like scallops and crab, are rich in other key nutrients and offer a rich flavor that belies their lean, healthful nature.
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Baja-Battered Fish
You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you’ve had one, you’ll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish
8 servings, about 1 1/2 ounces each
Active Time: 40 minutes Total Time: 40 minutes
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |
Ingredients
* 3/4 cup beer, preferably lager or pilsner
* 1/2 cup all-purpose flour
* 1/4 cup whole-wheat pastry flour
* 1/2 teaspoon salt
* 1/4 teaspoon dried oregano
* 1/4 teaspoon dry mustard
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon freshly ground pepper
* 1-1 1/4 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
* 3 tablespoons canola oil, divided
Preparation
1. Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.
Tips & Notes
* Make Ahead Tip: The fish is best when served immediately, but will keep, wrapped, in the refrigerator for up to 1 day. To reheat, place on a baking sheet and bake for 20 minutes at 375°F.
Nutrition
Per serving: 120 calories; 6 g fat (0 g sat, 3 g mono); 33 mg cholesterol; 4 g carbohydrates; 11 g protein; 0 g fiber; 112 mg sodium; 180 mg potassium.
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Parmesan-Crusted Tilapia
* 4 Servings * Prep 10 min * Cook 10 min
Ingredients:
* ¾ cup freshly grated Parmesan cheese
* 2 teaspoons paprika
* 1 tablespoon chopped flat-leaf parsley
* 4 tilapia fillets (about 1 pound total)
* 1 lemon, cut into wedges
Directions:
Preheat the oven to 400°. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.
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Tilapia with Garlic Butter
Tilapia is a great choice for a low carb diet or any healthy diet.
Cook Time: 15 minutes
Total Time: 15 minutes
Ingredients:
* 2 tablespoons butter
* 2 cloves garlic, finely minced
* dash pepper
* dash salt
* pinch dried dillweed or parsley
* dash paprika
* 4 tilapia fillets
Preparation:
In saucepan, combine butter, garlic, pepper, salt, dillweed, and paprika. Heat over low heat until butter is melted and starts simmering. Remove from heat. Brush a little of the butter mixture in the bottom of a shallow baking dish (line baking dish with foil, if desired) then place tilapia fillets on the buttered area. Brush top of each tilapia fillet with the seasoned butter mixture. Bake at 350° for 12 to 15 minutes, until tilapia flakes easily with a fork.Serves 2.
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Pan Fried Tilapia
Serve this flavorful tilapia with French fries or rice and your favorite vegetables.
Ingredients:
* 2 to 3 tablespoons vegetable oil
* 1 cup panko bread crumbs, or use fine dry bread crumbs
* 1/2 teaspoon salt
* 1/4 teaspoon ground paprika
* 1/4 teaspoon onion powder
* dash leaf thyme
* dash ground pepper
* 1 teaspoon parsley flakes
* 6 to 8 tilapia fillets
* 1/3 cup Creole mustard or a spicy brown mustard
* 1/3 cup light mayonnaise
Preparation:
Heat oil in a large skillet over medium heat.
In a food processor, combine panko bread crumbs and seasonings; pulse several times, or until bread crumbs are fine. Combine mustard and mayonnaise; coat tilapia fillets with the mixture then coat with bread crumbs.
Fry the coated tilapia fillet in a single layer, turning carefully after about 3 to 4 minutes. Cook for about 3 to 4 minutes longer, or until cooked through and lightly browned.
Serves 4 to 6.
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Baked Tilapia and Fresh Spinach
Serve this easy and tasty baked tilapia dish with a rice pilaf or baked potatoes.
Ingredients:
* 4 to 6 tilapia filets
* cooking spray
* 8 to 12 ounces baby spinach, cleaned
* 1/4 cup chicken broth
* 1/4 teaspoon onion powder
* salt and pepper
* Creole seasoning blend
* 1 small tomato, chopped
* 4 green onions, thinly sliced
Preparation:
Spray a 9×13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.
Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.
Serves 4.
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If you have notice i have pick tilapia fish because you ask for healthy fish recipe.
This why i choose them for.
Nutrition
Tilapia have very low levels of mercury[10] as they are fast-growing and short-lived with a primarily vegetarian diet, and thus do not accumulate mercury found in prey
Tilapia is a low total fat, low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is also an excellent source of Phosphorus, Niacin, Selenium, Vitamin B12 and Potassium.
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References :