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Fish is very nearly the perfect food. Fish is an excellent, lean sort of protein and some types of fish, like flounder and haddock, are all but fat-free. On top of this, fish is abundant in omega-3 fatty acids, which are polyunsaturated fats that have been named in preventing heart disease. Fish is also an excellent source of a type of iron that is easier to absorb than iron from plants. Most types of fish are also high in magnesium and potassium, which are two minerals that help support normal blood pressure. Fish is also a source of the B vitamins, including vitamin B12, which is necessary for a strong nervous system.
Some Delicious and Nutritious Fish Recipes
Salmon Baked With Tangerines
2 salmon steaks, 8 to 10 ounces each
1 cup peeled tangerine sections
1/4 cup thinly sliced scallions
2 tsp. melted butter
1/2 tsp. minced, fresh ginger
1/2 tsp. tamari
Minced, fresh parsley for garnish
Preheat the oven to 350 degrees F. Place the fish in a lightly greased baking dish. Arrange the tangerine sections over the salmon. Mix the scallions, butter, ginger and tamari in a small owl. Spoon over the salmon. Cover the fish loosely with aluminum foil. Bake for about 20 minutes or until the salmon is opaque. Serve hot,sprinkled with parsley.
2 lbs. halibuts steak
3 large tomatoes, peeled, seeded and chopped
1/2 cup chopped green pepper
1/2 cup finely chopped onion
6 tbs. butter
3 tbs. lemon juice
1/8 tsp. Tabasco sauce
Salt and fresh ground black pepper to taste
Preheat the oven to 400 degrees F. Butter a shallow butter fish large enough to hold the halibut in one payer. Add the fish and season with alt and pepper. Spread the tomatoes, green pepper and onions over the fish. Melt the butter with the lemon juice, tabasco and pour over the fish and vegetables. Bake for about 25 minutes, basting every 10 minutes or so with the pan juices.
2 whole pompano, about 1/4 lb. each
1 tbs. olive oil
Salt and freshly ground pepper to taste
Preheat the oven to 400 degrees F. Rub the fish with oil, then add salt and pepper inside and out. Bake in a shallow pan for 25 to 30 minutes until the meat flakes and the skin bubbles. Serve with the lemon wedges.
Red Snapper in Tomatillo Sauce
3 cloves garlic
1/2 med. onion
18 oz. can tomatillo, drained
1/4 cup fresh cilantro leaves
1/2 tsp. salt
1 1/2 lbs. red snapper fillets
Preheat the oven to 400 degrees F. Put the garlic and onion in a food process or blender and process till fine. Scrape down the side of bowl and then add the tomatillo, cilantro and salt and process till a it's a coarse puree. Grease a baking dish. Lay the fish fillets in a single layer and spread the sauce over them. Cover with foil and bake for 12 to 15 minutes.