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Fish for your Dish



Fish has long been established as a healthy addition to your dinner plate. Top diets with years of research list eating fatty fish at least twice per week or more to be some of the main reasons these diets top the charts of the healthiest ways to eat. Fish are packed with protein and omega-3 fatty acids (EPA and DHA). These fats improve circulation and health to the heart, brain and lungs.


If you haven't learned to like fish but would like to begin introducing these flavors to your taste buds, over time you will learn to enjoy these healthy bites. It takes time and frequent exposure to learn to like new things. Here are some basic ideas for fixing up a nice salmon or trout.


Most of the fish I make still has the skin on but this should work for any fish fillet even if store bought without the skin. To prepare it simply place 2 layers of tin foil on a baking sheet. Add enough foil to be able to wrap it completely to keep it moist. Place the fish on this skin side down. Then season it with anything from lemon pepper, seasoned salt, lemon and lime juice, or simply salt and pepper. To keep the fish moist but also have a tasty top, broil it uncovered on a high broil for 1-3 minutes depending on the oven. Watch it closely so it doesn't burn, then remove it from the oven and cover the foil completely so the moisture stays in. Return it to the oven and bake at 400 degrees for 15-20 minutes depending on the thickness of the fish. Check it as needed until the thickest portion reaches 140 degrees Fahrenheit. You should have a tasty, moist fish to serve.


If you are still new to the world of eating fish try a familiar dressing to add to it. One of our favorites that helped me enjoy some local trout came from Epicurious.com. You can find the original recipe here. I adapted the amounts to increase the yield. Try out this Cilantro-Lime Vinaigrette for your next meal. It goes great on both the fish and side salad.


Cilantro-Lime Vinaigrette


1/4 cup Fresh lime juice

2 garlic cloves, minced

1 tsp honey or brown sugar

1 tsp sea salt

1/4 tsp ground coriander

1/4 cup Extra-virgin olive oil

1/4 cup chopped fresh cilantro


Blend together until creamy and smooth. Enjoy!



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Saint George, Utah

736 South 900 East
Suite 201

Annelies Newman

Registered Dietitian

Nutritionist

435-705-9436

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