And not fishsticks, drive-thru fish sandwiches, or other such “sorta fish” meals that make us think we’re eating healthy, while our body is telling us something else altogether.
And skin-on too when you can. All those omega-3’s that fish have in adbundance are plentiful in the layer between the skin and the flesh.
Try this one the next time you’re looking a flavorful, fast and a healthy option. It has just over 150 calories, 21 grams of protein and only 3g of fat.
1C coarsely chopped onion
1 clove garlic, minced
2t olive oil
2 large red bell peppers, cored, seeded and coarsely chopped
1t ground coriander
4, 4oz haddock fillets*
1 lime, cut in wedges
In a large nonstick skillet, saute the onion and garlic in the olive oil until tender, about 5 minutes. Add the red peppers, coriander and pepper flakes; saute about 1 minute. Cover, cook over low heat until the peppers are very tender, about 8 minutes.
Transfer the mixture to a food processor or blender, and blend until smooth, scraping down the sides twice. Stir in 1/4t of the salt.
Sprinkle the fish fillets with the rest of the salt and place in the same skillet. Spoon the puree over the fish, then cover and simmer until the fish is opaque, about 8 more minutes. Serve the fish topped with the pepper sauce and a lime wedge on the side.
Healthy, easy to prepare fish dishes like this will help you to eat more fish, more often. Seriously.
* feel free to substitute just about any generic white fish, or orange roughy, for the haddock.
Recipe courtesy “The New Family Cookbook for People with Diabetes”
Pic of Tommy and the Halibut courtesy tribewater.com
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All rights reserved, 2011.