Fast and healthy fish recipes - Boston News, Weather, Sports | FOX 25 | MyFoxBoston

Fast and healthy fish recipes

Updated: Thu, October 3rd 2013 4:00 pm
© iStockphoto.com / Cameron Pashak © iStockphoto.com / Cameron Pashak
  • From Ideas That SparkMore>>

  • 6 nifty ways to organize your laundry room

    6 nifty ways to organize your laundry room

    Is it time for a laundry room overhaul? To become an organization pro, here is some advice that works like magic.
    Is it time for a laundry room overhaul? To become an organization pro, here is some advice that works like magic.
  • Spoil your dog with these gifts

    Spoil your dog with these gifts

    The loyal companions who give us the best gifts year-round, welcome home dances, warm snuggles and unconditional love, deserve to receive some gifts as well.
    The loyal companions who give us the best gifts year-round, welcome home dances, warm snuggles and unconditional love, deserve to receive some gifts as well.
  • Slow cooker questions, answered

    Slow cooker questions, answered

    Get the scoop on these five commonly asked questions, and kick your cooking up a notch!
    Get the scoop on these five commonly asked questions, and kick your cooking up a notch!

By Sharon Liao 
From Ideas That Spark 

When it comes to superfoods, fish is at the top of the list. Not only is it low in fat and high in protein, but it’s also one of the best sources of heart-healthy omega-3 fatty acids.

In fact, a Harvard analysis of 20 studies found that people who ate one or two servings of fatty fish a week -- like salmon or sardines -- were 36 percent less likely to die of heart disease. That’s one reason the American Heart Association recommends that everyone have two servings of fish a week.

Still, the majority of Americans don’t get enough seafood. That’s because many aren’t sure how to prepare fish. But it’s one of the easiest dishes to whip up, says Sharon Richter, a registered dietitian in New York City.

When buying a fish, she recommends looking for one with clear eyes and shiny scales. “The fish should have an ocean smell, not a fishy one,” she explains.

To cook fish, you can grill, sauté, poach or broil it. (Just be sure to open the windows and use an air freshener to eliminate the pungent cooking odor.) Low to moderate temperature is ideal when cooking, says Richter. A properly prepared fish loses its glossy, translucent appearance and is firm to the touch.

You can also use fresh herbs, such as basil, rosemary or thyme, for a tasty and simple dish, says Richter. Or try one of her mouthwatering recipes:


Mustard Halibut

This delicious recipe serves three and takes only 15 minutes to prepare. At a mere 227 calories, it’s just as good for your waistline as it is for your taste buds.

Ingredients
1 pound of halibut
1 tablespoon dried mustard
1 tablespoon Dijon mustard
1 tablespoon whole grain mustard
3 tablespoon dry sherry wind
1 tablespoon whole grain bread crumbs
Cooking spray

Directions
1. Preheat oven to broil.
2. Lightly coat bottom of roasting pan with cooking spray.
3. Mix mustard, wine and bread crumbs.
4. Place halibut in roasting pan, and evenly coat fish with mustard mixture.
6. Broil three to five minutes until brown.
7. Bake at 450 F for another four to six minutes.


Salmon Flax Cakes

For dinner in a snap, mix these cakes the night before and then pop them in the oven right before mealtime.

Ingredients
1 tablespoon lemon juice
1 1/2 teaspoon Dijon mustard
1 egg, beaten
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped scallion
1 pound salmon, cooked and chilled, broken into pieces
1/4 cup ground flaxseeds
2 tablespoons ground flaxseeds (for coating)
Salt and pepper to taste

Directions
1. Preheat oven to 350 F.
2. In a medium-sized bowl combine lemon juice, Dijon mustard, beaten egg, parsley, dill and scallion. Mix well.
3. Add the salmon and ground flaxseeds and carefully toss the mixture until well combined, leaving some chunks of salmon for added texture. The mixture should resemble tuna salad. Add salt and pepper to taste.
4. Form six 2-inch cakes, coating each side with ground flaxseed.
5. Place the coated salmon cakes on a non-stick cookie sheet or a cookie sheet lined with parchment paper.
7. Bake at 350 F for approximately 20 minutes, flipping the cakes after approximately 10 minutes, until firm and browned. Serve with a salad or a low-fat yogurt dip.


Copyright © 2013 Studio One Networks. All rights reserved.

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by WorldNow

25 FOX Drive
Dedham, MA 02026

Phone (781) 467-2525

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | New Terms of Service What's new | Ad Choices