Fish is a wonderful, heart healthy protein that we usually don't incorporate into our diet enough here in the Midwest.
Nutritional benefits of fish
Fish, especially cold water fish, is high in omega-3's, which are great for the heart! To read up on more nutritional benefits of fish, click here. We need 8 ounces of fish a week to help lower our risk of heart disease.
Shopping for fish
When shopping for fish, you may want to consider frozen or canned options. These are often more affordable. Personally, I love frozen tilapia. It thaws and cooks quickly. I always forget to get meat out to thaw so tilapia is a quick fix when I get home from work. For canned fish, be sure it’s packed in water, not oil. Also, look for white fish. Not only are they usually more affordable, they also have a milder flavor.
Healthy cooking
Unfortunately, here in our little corner of the world, we like to catch catfish or some other lake or river fish and fry it. Frying the fish negates the health benefits. Try grilling, roasting, sautéing, baking or broiling fish to get the full benefit of the heart healthy omega-3’s. Be sure to cook fish to an internal temperature of 145 degree Fahrenheit.
Seasoning
If you haven’t found a fish dish that you love yet, try different herbs and spices to bring about a new flavor profile.
Asian Flavors
Cinnamon
Cloves
Coriander
Curry
Ginger
Hot peppers
Mint
Mustard seeds
Tumeric
Italian Flavors
Basil
Marjoram
Oregano
Rosemary
Sage
Thyme
Middle Eastern/African Flavors
Allspice Ginger
Caraway Hot peppers
Cardamom Marjoram
Cinnamon Mint
Cumin Paprika
Curry Parsley
Dill
Latin/Caribbean Flavors
Allspice
Cinnamon
Chili powder
Cilantro
Cumin
Curry
Hot peppers
Nutmeg
Oregano
Sides
Sometimes thinking of complimentary sides to go along with fish is tough. I like grilled veggies with my fish and a grain like brown rice or a grain salad like Tabbouleh. Fruit salsas also go well with fish. Try this great Mango Salsa Asparagus is in season right now. Try grilling some up with some blackened fish. Yum!
Recipes to try to increase your fish intake:
If you have to really be in the right mood or frame of mind to eat fish, throw on some Caribbean music and imagine you're somewhere tropical...
***PREGNANT OR BREASTFEEDING WOMEN SHOULD WATCH OUT FOR MERCURY IN SEAFOOD. AVOID TILEFISH, SHARK, SWORDFISH, AND KING MACKEREL. LIMIT WHITE TUNA TO 6 OZ PER WEEK.