Fish Favorites

By Arlene Bascom

Fish is a very important part of a healthy diet. Fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D, selenium, and protein, while being low in fat. However, fears of contaminants are making many unnecessarily shy away from eating fish. Should you forgo fish because of the contaminants they might carry? It’s a controversial topic often fueled more by emotion than by fact. Studies show that eating about one or two servings of fish a week reduces the chances of dying from heart disease by more than one-third! Eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.

New findings from the American Medical Association, the Environmental Protection Agency, and others all conclude there is insufficient evidence to recommend limitations on fish intake in adults, given the established benefits. There are only a few varieties of fish they recommend avoiding: shark, swordfish, king mackerel, and tilefish which all contain high levels of mercury.

Given the benefits, and the ease of preparation, I choose to include fish in our diet. Here are a few of our "fish favorites" recipes to try if you choose to do the same.   

Twenty-Minute Oven-Baked Halibut

When time is short, let these fillets bake while you prepare a vegetable and salad for a quick and filling meal.

2 large halibut fillets

1 c. plain yogurt

1 1/2 c. crushed corn flakes

salt and pepper to taste

paprika to garnish

Wash and dry fillets. Season with salt and pepper. Dip fillets first in yogurt and then in crushed corn flakes, making sure all surfaces are covered. Place fillets in greased casserole dish or baking dish with low sides. Bake 20 minutes at 425 degrees. Garnish with paprika.

Perfectly Poached Fish

Although poaching is a wonderful fat-free way to infuse fish with mouthwatering flavor, this method often causes the flesh to fall-apart. This recipe explains the trick to keeping your fish intact while poaching.

2 fish fillets (choose the type you like)

2 c. chicken or vegetable broth

1 lemon, sliced

Bring the chicken broth and lemon slices to a full boil in a frying pan large enough to easily accommodate the fish fillets. Reduce heat to low and add fish only when the liquid has calmed to a gentle simmer. This slow-cook technique keeps delicate fillets intact while keeping flesh moist and delicious.

Honey Soy Ginger Salmon

The delicious marinade for this recipe has only 3 grams of sugar and comes together quickly, making this high-protein salmon dish a tasty addition to a diabetic meal plan and one everyone will enjoy.

1/2 c. low-fat, reduced-sodium chicken broth

2 green onions, finely minced

2 Tbsp. reduced-sodium soy sauce

1 Tbsp. honey

2 tsp. Dijon mustard

2 tsp. lemon juice

1 tsp. grated fresh ginger, or 1/2 tsp. ground ginger

1 lb. salmon fillet, 1 inch thick

Combine broth, onions, soy sauce, honey, mustard, lemon juice, and ginger in a large bowl. Add the salmon and turn to coat. Cover and refrigerate for about an hour. Coat a foil-lined broiler pan with cooking spray. Remove the salmon from the refrigerator and allow to sit at room temperature for about 4-7 minutes. Remove the salmon from the marinade and discard the marinade. Broil the salmon about 6 inches from the heat source about 10 minutes, or until cooked through. Serves 2.

Tuna Wrap

Canned tuna is one of the most affordable sources of omega-3s in the American diet. There are two primary types of canned tuna, white (also known as albacore) and light. White albacore tuna is particularly high in omega-3s. Neither type of canned tuna is high in mercury. The U.S. Food and Drug Administration level of concern for mercury in fish is 1.0 parts per million. Both types of canned tuna are at least 65 percent lower than this level. Try these tuna wraps, which are great for spring or summer. This meal is light and refreshing, healthy and flavorful.

1 can tuna packed in water, drained

1/2 c. diced celery

1/2 tsp. onion powder

mayonnaise or vegenaise (enough for desired consistency)

cucumber slices, as many as desired

handful of your favorite sprouts

2 Provolone (or other favorite) cheese slices

2 large spinach or mixed-grain tortilla

Mix the tuna, celery, onion powder, and mayonnaise together to make a tuna salad filling. Spread the filling, dividing between the two tortillas. Add a slice of provolone cheese to each wrap. Layer with cucumbers and sprouts. To fold the wrap, fold in the sides of the tortilla, then roll from the bottom up. Cut the wraps in half before serving.