The healthfulness, simplicity and great taste of fish make it a wonderful choice for supper. Seafood is rich in protein, B-vitamins, iron and other minerals. It's easy to cook and it tastes delicious. Unfortunately, many Americans are skittish about preparing fish. They'd rather order it on the menu at their favorite restaurant than tackle it at home. But our fish Recipe Revue will hook you. And what's best? All of these dishes are a cinch to make!
There is no mandatory government program for inspecting fish, so be sure to buy your seafood from a fishmonger that you can trust. Fresh fish should smell sweet, like the sea. If it smells like fish, or worse still, ammonia, it's not a good catch.
Don't let the price deter you. According to the Food Guide Pyramid, a serving size is four ounces of raw fish, so a pound to a pound-and-a-half of seafood makes a nice dinner for four.
At home, be careful to store your seafood tightly wrapped, in a well-chilled refrigerator. Cook it within a day, two days at the most. Read Safe Seafood for more tips.
The American Heart Association recommends eating at least two servings of baked or grilled fish each week. Salmon, trout, tuna and mackerel pack an extra punch because they are full of heart-healthy omega-3 fatty acids. Read more about the health benefits of omega-3 oils in fish.
Fruits of the Sea
There are so many fish in the sea (more than 20,000 species) this Recipe Revue can't possibly net them all. Here are some basic recipes to get you started.
Grilled Tuna, Broiled Salmon, Pan Roasted Scallops, and Pan Roasted Snapper all take under 15 minutes to prep and cook. Pair them with a bright vegetable like asparagus for a fresh, inspired meal.
FoodFit cooks give high marks to Grilled Salmon with Lemon-Fennel Slaw.
It's a refreshing, easy meal of grilled salmon and a knockout slaw
of fennel, dill, red onion and lemon. Or try Salmon, Snap Peas and New Potatoes with Mustard Vinaigrette. Salmon fillets are grilled with mustard vinaigrette made with shallots, chives and lemon for zing, and vegetable broth to keep the calories down. The fish is plated with
the fresh flavors of steamed snap peas and new potatoes.
Rainbow Trout in a Potato Crust is another simple and simply delectable supper that draws on
fresh, seasonal ingredients. This recipe comes from Patrick O'Connell, chef of the celebrated Inn at Little Washington. Trout fillets are covered in thinly sliced, small, red new potatoes and then sautéed until golden.
Last but not least, Grilled Tuna Nicoise Salad breathes new life into a classic. Grilled tuna is teamed with baby spinach, red potatoes, cherry tomatoes and olives, and then tossed in a roasted shallot vinaigrette. Or get a kick out of our Asian-inspired Grilled Tuna with Wasabi-Ginger Vinaigrette. It's served with a similarly distinctive mix of watercress and red onion.
Go fish with these fantastic recipes!
Pan Roasted Scallops
Pan Roasted Snapper
Grilled Salmon with Lemon-Fennel Slaw
Salmon, Snap Peas and New Potatoes with Mustard Vinaigrette
Rainbow Trout in a Potato Crust
Grilled Tuna Nicoise Salad
Grilled Tuna with Wasabi-Ginger Vinaigrette