Monday, February 26, 2007
Eat more fish
Eating healthy in this day and age can be tricky. It seems like there is a new study out every day telling you to eat one thing and not eat another. One of the studies tells us to eat more fish — particularly fatty, cold-water types such as salmon, mackerel, halibut, and herring. These types of fish contain relatively high amounts of omega-3 fatty acids, which may have a positive influence on a number of heart health factors. Even if you don’t follow such studies, keep in mind that fish is (and always will be) one of the leanest sources of protein available.
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Lemony Foil-Steamed Fish
6 6-ounce fillets fresh or frozen halibut, cod, or trout, thawed
1 tablespoon dried dill weed
2 teaspoons onion powder
1/4 teaspoon paprika
Seasoning salt to taste
1/8 teaspoon lemon pepper
2 teaspoons dried parsley
1/8 teaspoon garlic powder
2 tablespoons lemon juice
Preheat oven to 375 degrees. Cut 6 foil squares, large enough for the size of each fillet. Center fillets on the foil squares and sprinkle each with dill weed, onion powder, paprika, seasoned salt, lemon pepper, parsley, and garlic powder. Sprinkle lemon juice over each fillet. Fold foil over fillets to make a pocket. Pleat seams to securely enclose.
Place packets on a baking sheet and bake for 30 minutes. Makes 6 servings.
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Salmon steaks are an easy way to get your omega-3s since they are easy to handle and cook. You can omit the onion in this recipe if desired.
Broiled Salmon
4 salmon steaks
1 teaspoons salt
1/4 teaspoon pepper
3 tablespoons lemon juice
3 tablespoons olive oil
1 onion, thinly sliced
Preheat oven to broil. Rinse and dry salmon with a paper towel. Season with salt and pepper. Place half of the lemon juice and olive oil in the bottom of the broiling pan. Place salmon in pan and sprinkle with remaining lemon juice and olive oil. Spread onion slices over salmon. Broil 6 inches from source of heat, turning once, until salmon is cooked through and flakes easily with a fork, about 3 to 6 minutes on each side. Makes 4 servings.
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Pantry Pointers
In most cases, fish is done when it turns white or opaque and flakes easily with a fork. If you are unsure, you can test it with a meat thermometer. When inserted into the thickest part of the fish, the thermometer should read 140 degrees.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com