Keep your heart healthy with fish dishes
In the last column, we binged on chocolate for Valentine's Day. Now, in honor of Heart Health Month, we will unclog our arteries with some healthy fish dishes.
CITRUS GLAZED SALMON
This was a prize-winning recipe in a Better Homes and Gardens contest in 2004.
1 (2 lb.) fresh or frozen salmon fillet, skin removed (1 lb. for 4 servings)
Salt and fresh ground black pepper
3/4 cups orange marmalade
2 green onions, sliced
1 clove garlic, minced
2 tsp. dry white wine or apple juice
1 tsp. grated fresh ginger
1 tsp. Dijon-style mustard
1/8 tsp. five spice powder, opt.
1/4 tsp. cayenne pepper
3 tbsp. sliced almonds, toasted
Thaw fish if frozen. Preheat oven to 450. Rinse fish and pat dry with paper towels. Measure thickest portion of fillet; season with salt and pepper. Place in shallow baking pan; set aside. In small bowl stir together marmalade, green onions, garlic, wine or juice, ginger, mustard, cayenne pepper, five spice powder if using. Spoon mixture over salmon. Bake uncovered for 4-6 minutes per 1/2 inch thickness or until salmon flakes easily when fork tested. Transfer fish and glaze to serving dish with a lip. Sprinkle with almonds. Serve with asparagus, baked potato and a salad.
EASY BAKED COD
1/4 cup butter or margarine, melted
1/4 cup each lemon juice and chopped green onions
2 tbsp. water
1/2 tsp. each dill weed and garlic salt
1 pound cod or haddock fillets, cut into serving size pieces
Lemon slices and dill sprigs, opt.
In ungreased 11 x 7
x 2 in. baking dish, combine butter, lemon juice, onions, water, dill and garlic salt. Add fish fillets of choice and turn to coat. Cover and refrigerate 1 hour. Loosely cover and bake at 350 for 25-30 minutes or until fish flakes easily with a fork. Sprinkle with lemon-pepper. Garnish with lemon and dill if using. Serves 3-4.
NOTE: Thawing Salmon Hints: Defrost frozen salmon in the refrigerator overnight or for faster results, defrost under cold running water. With salmon tightly wrapped in plastic, place it under cold running water until just defrosted, which takes only a few minutes. Salmon with a few ice crystals remaining can be cooked with good results.
PARMESAN SALMON DELIGHT
Very easy and tasty, too.
6 salmon steaks or fillets, thawed if frozen (about 6 oz. each)
1/2 cup prepared low-fat or fat-free Italian salad dressing
1 tsp. dried minced garlic
1/4 cup freshly grated Parmesan cheese
Marinate salmon it Italian dressing 1-2 hours in refrigerator. Preheat oven to 400 degrees. Transfer salmon to 9 x 13 inch baking pan lightly coated with cooking spray. Lightly sprinkle each fillet or steak with minced garlic and Parmesan cheese, spreading evenly over fish. Bake until done, about 10 minutes or until fish flakes easily.
NOTE: Canned salmon is another healthy option when mixed with an egg, some bread crumbs, finely diced green onions, lemon pepper or seasoning of choice (dill is good), few squeezes of lemon juice and gently browned in a little olive oil after forming mixture into patties. Canned salmon is always wild caught and along with heart healthy can be a good source of calcium.
APRICOT GLAZED SALMON
2 tbsp. low sodium soy sauce
1/4 tsp. ground ginger
1 tsp. ground cinnamon
1 (12 oz.) can apricot nectar
4 - 6 oz. salmon fillets
(about 1 inch thick)
No-cholesterol cooking spray
Preheat oven to 400. In medium saucepan, bring first 4 ingredients to boil, stirring often. Reduce heat and simmer for 30 minutes; continue occasional stirring. Line 11 x 14 baking dish with foil. Spray foil with cooking spray. Place salmon skin side down. Bake for 15 minutes or until fish flakes easily. Remove from oven and drizzle apricot mixture over each fillet. Bake 5 minutes more.
Tilapia has become a popular choice for many people since it is both budget and environmentally friendly as well as mild flavored which appeals to both adults and kids.
1 pound tilapia fillets
1 cup flour
Salt and pepper
1 cup fire roasted,
diced tomatoes (Muir Glen is a good one)
1 cup chicken broth
1/4 cup each pitted
Kalamata olives and rinsed capers
1 clove minced garlic
2 tbsp. fresh basil, chopped
1 tbsp. each olive oil and butter
In bowl, combine tomatoes, chicken broth, olives, capers, garlic and basil. Add salt and pepper to taste. Set aside. In large sauté pan, heat oil and butter. On plate, pour the flour and season with salt and pepper. Drag fillets through flour to coat. Shake off excess flour.
When oil is hot, add fish in single layer, which should be 2 batches. Cook about 4-5 minutes, until lightly browned. Turn over and continue cooking about 3-4 more minutes. Remove from pan. Pour off excess fat from pan, return fish to pan and add sauce mixture. Cook until just heated through. Serve with your favorite vegetable, green salad and a grain (couscous or quinoa are good healthy choices.).