What Are Some Healthy Fish Recipes?

Lemon is always a wonderful complement to fish. I use both lemon slices and lemon juice. I’ve done this with whole trout, where I insert lemon slices into the cut open center of the fish and then bake them.

I’ve spoken with three different nutritionists since my angioplasty Aug. 13, 2012, about how to eat a healthier diet that will be low in salt, fat and sugar. Each had different opinions.

But one thing they all agree upon is that I can eat cold water fish such as salmon and lake trout. Cold water fish apparently have more omega 3 acids which are in vogue now as healthy.

I have no doubt that one day they will be out of favor, but hopefully I’ll be gone by then because I happen to like fish and so I’ve increased my weekly fish consumption from once or twice to two or three times to replace some of the red meat I no longer eat.

Trout, with mushrooms as a garnish.
Trout, with mushrooms as a garnish.

The problem has been finding ways to add flavors to the fish. In the past, I used marinades from Lowry’s and other companies that had high salt levels and, sometimes, high sugar content as well. One nutritionist suggested I now use Ms Dash salt-free marinades, but after visiting five different food stores in the northern suburbs of Chicago, I cannot find them anywhere. I eventually bought them online, six bottles at a time and have enjoyed them

But I’ve also turned to simpler preparations. Lemon is always a wonderful complement to fish. I use both lemon slices and lemon juice. I’ve done this with whole trout, where I insert lemon slices into the cut open center of the fish and then bake them.

I also have tried it with pieces of salmon, wrapping them in parchment paper to bake in more of the lemon flavor. For both, rather than salt I use a mixture of Italian spices like oregano, basil, thyme and rosemary. It’s easy to find these pre-mixed.

Cook each fish at 350-400 degrees to your preference. I like my salmon rare and my trout cooked through, for example. Check the trout as it’s cooking. For the salmon, check one after 15 minutes to see how it looks. A simple side of string beans with a bit of olive oil for flavor works well with each, you don’t want a side competing with the fish for flavor attention.
John

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