Considered one of the healthiest foods on the planet, fish is loaded with important nutrients including protein, vitamin D and vitamin B2 (riboflavin). It’s rich in calcium and phosphorus and is a great source of minerals, like iron, zinc, iodine, magnesium, and potassium.
Fish is also crammed with omega-3 fatty acids, which play a role in brain and eye development, help lower your risk of heart attack and stroke, and help boost brain function.
Omega-3 fatty acids are found in every kind of fish but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
The American Heart Association recommends eating fish at least two times a week as part of a healthy diet.
Up your omega-3 fatty acids with these quick and easy meals:
Quick fish tacos
Ingredients
- ¼ cup sour cream
- 2 tbsp lime juice
- Salt and ground black pepper to taste
- 1 jalapeno pepper, halved lengthwise
- 2½ cups shredded red cabbage
- 4 green onions, thinly sliced
- 2 tbsp olive oil
- 500g trout, cut into strips
- Whole-wheat tortillas
- ½ cup chopped fresh coriander
Method
- Mix sour cream and lime juice together in a large bowl, season with salt and black pepper. Reserve about half the mixture in another bowl for serving. Mince half the jalapeño pepper; save the other half for later. Toss cabbage, green onions, and minced jalapeno half in remaining sour cream mixture until slaw is well mixed.
- Heat olive oil and remaining jalapeño half in a large pan over medium heat; swirl oil to coat pan evenly. Season trout with salt and pepper. Pan-fry fish strips in the skillet in 2 batches for about 5 to 6 minutes.
- Heat tortillas in the microwave on high until warm, 20 to 30 seconds.
- Serve fish in warmed tortillas topped with cabbage slaw, reserved sour cream mixture, and coriander.
Grilled salmon fillets with coriander-and-garlic yoghurt sauce
Ingredients
- Olive oil (for grill)
- 2 jalapeño peppers
- 2 garlic cloves
- 1 cup coriander leaves with tender stems
- ½ cup plain Greek yoghurt
- 1 tbsp extra-virgin olive oil
- 1 tsp honey
- Salt
- 2 salmon fillets
Method
- Oil pan over medium-high heat. Remove and discard seeds from 1 jalapeño. Purée jalapeño, garlic, coriander, yoghurt, oil, honey, and ¼ cup water in a blender until smooth; season well with salt. Transfer half of the sauce to a small bowl and set aside for serving.
- Season salmon steaks lightly with salt. Grill, turning once or twice, until flesh starts turning opaque, about 4 minutes. Continue to grill, turning often and basting with remaining sauce, until opaque all the way through, about 4 minutes longer. Serve with reserved sauce.
References:
- https://www.jamieoliver.com/recipes/category/course/healthy-fish/
- https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits
- https://www.allrecipes.com/recipe/221936/quick-fish-tacos/?internalSource=staff%20pick&referringId=411&referringContentType=Recipe%20Hub&clickId=cardslot%205
- https://www.bonappetit.com/recipe/salmon-steaks-with-cilantro-and-garlic-yogurt-sauce