Fish Recipes For Everyone – Quick And Healthy
Studies have shown that eating cold water type of fish with high Omega-3 essential fatty acids twice a week significantly helps in the reduction of cardiovascular conditions. Still other research shows regular consumption of fish species rich in Omega-3 can prevent, relieve or treat joint pain, arthritis, depression, Alzheimer’s disease, and some types of cancers. While some would think that fish might be too complicated to prepare or time-consuming to cook, fish recipes are actually not at all difficult to whip up. Fresh tuna, for instance, combined with simple ingredients such as garlic, tomatoes, fresh basil, oregano, and full-fat dairy cheese (in moderation) make for a nutritious, mouthwatering lunch.
Although dwindling marine resources, over-fishing, and global warming might have dampened the appetite for fish, and other seafood as well, fish that are sustainable can still be enjoyed without guilt not only for their health benefits but also for their taste and nutritive value as well. Try some of these easy baked fish recipes for starters.
Fish Recipe #1: Baked Tilapia with Feta, Onions, Olives and Sweet Peppers
Tilapia is underrated and overlooked amongst fish species when it is just as nutritious as the more expensive salmon or halibut. Tilapia is an environment-friendly fish and doesn’t rely on other fish for sustenance. This recipe is easy to prepare, won’t dent the budge, and is procedurally healthy because it’s baked.
Preheat your oven to 425°F and then spray a high quality olive/coconut oil on a ceramic or glass casserole dish with a good oil mister (we recommend Misto). Heat 1 tablespoon of olive oil in non-stick skillet and sauté ½ cup each of seeded and chopped green and red sweet bell peppers, ¼ diced green and black olives, and ¼ cup diced red onions for 2-3 minutes. Set aside and put 4 medium-sized pieces of washed, rinsed and cleaned tilapia in the casserole dish, season each with salt and pepper to taste, and then spread small, equal amounts of 1 tablespoon each of mustard mayo over the tilapia’s surface. Stir ¼ cup of Feta cheese into the sweet bell pepper and olive mixture and spread over tilapia’s top evenly. Bake for 10 to 15 minutes or until topping turns brown.
Fish Recipe #2: Super Easy Crunchy Salmon
This is one of the easiest and most quick baked salmon recipes you can make using ingredients which you may already have in your pantry.
Adjust the broiler rack to 5-6 inches below element and preheat it to medium-high. Remove crusts of 2-3 pieces of whole wheat bread and tear them to make several pieces. Put bread pieces into food processor until they become coarse crumbs. Season 2 pieces of skinless and boneless salmon with Kosher salt and ground pepper to taste and set aside. Mix the breadcrumbs, 1 teaspoon whole grain mustard, ½ tablespoon Dijon mustard, 1 tablespoon butter, and 1 teaspoon thyme together in a bowl and season with salt and pepper to taste. Spread each bottom of the salmon with a thin layer of butter and then cook each on its buttered side in a medium skillet pan for 2 minutes each or until a crust has formed. Pile breadcrumb mixture and transfer to the broiler to cook 4-5 minutes or until breadcrumbs are golden brown.
My name is Arnie Kaye Dillen and I am a part-time fashion designer. I also do blogging about foods, cooking and healthy lifestyle. My passion lies in trying to help people live a better, healthier, and a more fashionable life.