This seems a little. . .Fishy

on

Fish are an important part of a balanced, nutritious diet. Find out here about how to cook and buy a fish, the health benefits of eating fish, and an easy recipe to try out at home to incorporate more fish into your diet. Enjoy!

How to Cook a Fish
Fish is very easy to over cook, so knowing how to cook a fish is very important. Fish can be cooked in many different ways, they can be broiled, baked, pan-fried, grilled, and deep-fried. They only need a couple of minutes to cook and become dry and rubbery if overcooked. Any fish should be cooked until just opaque and easily flakes with a fork. Fish should be cooked for about 10 minutes per inch.

How to choose a Fish at the Market
Fish should not smell fishy when buying them whole from a fish market or grocery store. Fish should have an oceany smell and their eyes should be bright and clear. The flesh should be firm and the scales tight and intact. You do not want yellow or fogged eyes, mushy flesh or fishy smell. When buying white fillets, choose a translucent cut with a slight pink tint.


Different kinds of Fish
There are many different kinds of fish, as you well may know. There are tuna, trout, salmon, cod, tilapia, sardine, mahi-mahi and so much more! There are fish with white meat and some with red. There are round and flat fish. A round fish, like salmon, will give you two fillets while a flat fish, like halibut, will give you four fillets. There are also fatty fish and non-fatty fish. Some fatty fish are salmon, tuna, and sardines. Examples of non-fatty fish are trout, halibut, cod, and mahi-mahi. A fish being fatty means that it is 2% fat by weight. This is seen as a good thing because fatty or oily fish are a great source of omega-3 fatty acids.


Benefits of Eating Fish
This has been touched on a little bit earlier but fish has many health benefits. Fish are a great source of protein for the body to repair itself. Fish are also great sources of omega-3 fatty acids. Omega-3's are used in the body to aid in memory and behavior in the brain as well as reduce inflammation in the body that prevents cancer, heart disease, and arthritis. Fish are a great source of vitamins D and B2 (riboflavin). They are also provide calcium and phosphorus for healthy bones and metabolism. Other minerals found in fish are zinc, iron, iodine, magnesium, and potassium that improve the bodies functions. The American Heart Association recommends eating fish at least two times a week as part of a healthy diet.

Recipe: Garlic and Herb Orange Roughy
With all you have learned about fish, time to try it on your own! Below is a recipe that is easy, full of flavor, and a great introduction to incorporating fish into your weekly meals. 




Preparation time: 5 minutes
Total time: 28 minutes
Yield: 4 servings

Ingredients: 
  • 4 white fish fillets
  • 2 potatoes
  • 2 Tbsp. cooking oil
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • Salt and Pepper, to taste
  • 2 Tbsp. butter
  • 1 Tbsp. garlic powder
  • Salt and Pepper, to taste
  • 1 cup chicken stock
  • 1 cup milk
  • 1 cup spinach
  • 1 Tbsp. lemon juice

Directions:
  1. Preheat oven to Broil.
  2. Slice potatoes. Place in bowl and toss with oil, garlic powder, Italian seasoning, and salt and pepper until evenly coated with mixture.
  3. Line baking dish with potatoes. Broil up to 20 minutes, until slightly golden brown.
  4. In a saucepan, melt 2 Tbsp. of butter. Add garlic powder and salt and pepper. Once butter is melted, add chicken stock. Reduce for 2 minutes or until it is reduced by half.
  5. Add milk, allow to simmer until slightly reduced. Stir in spinach until well incorporated.
  6. Take off heat and add lemon juice.
  7. Once potatoes are ready, place fish in baking dish and broil for 8 minutes or until just flaky. 
  8. Serve with sauce. Garnish with Parmesan cheese. 

References
https://orcabayseafoods.com/cooking-tips/the-10-minute-rule-for-cooking-fish/
http://www.cookinglight.com/eating-smart/smart-choices/grocery-store-guidance-how-buy-best-fish
http://www.berkeleywellness.com/healthy-eating/food/article/types-fish
https://medical-dictionary.thefreedictionary.com/Fatty+fish
https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits
https://www.umms.org/ummc/about/alternative-medicine
https://draxe.com/vitamin-b2/


Comments

Post a Comment