Friday's Fresh Find: FISH

Getting Into The Swim Of It
from IFIC Foundation
Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.

Here are some tips to help you get started:
Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.

• Salmon and tuna give "burger night" a fresh flavor. Use fresh fish steaks to form patties to grill or broil. Canned tuna or salmon can also be used for burgers or fish "loaf."
  
• Try marinating and grilling fish "steaks" such as halibut or salmon for a change of pace. Grilled fish kabobs are also a possibility with firm-fleshed fish.
  
• Check your supermarket for a wide variety of marinades and spice mixtures to use with fish. And don't forget that old classic, lemon juice, garlic and herbs.
  
• Have a couple of cans of tuna on hand for quick lunch or supper ideas. A tuna salad sandwich or a tuna and noodle casserole can be ready in no time. (Just go easy on the mayonnaise.)
  
• Consider a "seafood snack" of tuna or sardines on crackers between meals.
  
• Introduce fish and seafood to your children when they are young, so they get into the habit of eating it.
  
• Choose broiled, grilled or baked fish more often than fried, which is higher in total fat.Broiled Tilapia Parmesan

Here are some recipes you might like.....

Prep Time: 5 Minutes

Cook Time: 10 Minutes       Ready In: 15 Minutes

Servings: 8

"Flavorful recipe for this farm raised fish that is easy and done in minutes! The fish is broiled with a creamy cheese coating for an impressive flavor and texture."

Ingredients:

1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil 1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets


Directions:
1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.

3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish


Baked Salmon II
Prep Time: 15 Minutes

Cook Time: 45 Minutes Ready In: 2 Hours

Servings: 2

"Here's a straightforward way to prepare delicious salmon! Basil, garlic, lemon juice and parsley provide a mild seasoning that perfectly enhances the distinctive flavor of this irresistible fish."

Ingredients:
2 cloves garlic, minced
6 tablespoons light olive oil
1 teaspoon dried basil
1 teaspoon salt 1 teaspoon ground black pepper
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
2 (6 ounce) fillets salmon
Directions:
1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

2. Preheat oven to 375 degrees F (190 degrees C).

3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.


Hudson's Baked Tilapia with Dill Sauce

Prep Time: 10 Minutes

Cook Time: 20 Minutes Ready In: 30 Minutes

Servings: 4
"Baked tilapia seasoned with Cajun and citrus served with a creamy sauce of fresh dill and lemon."

Ingredients:
4 (4 ounce) fillets tilapia
salt and pepper to taste
1 tablespoon Cajun seasoning, or to taste
1 lemon, thinly sliced
1/4 cup mayonnaise
1/2 cup sour cream
1/8 teaspoon garlic powder
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh dill

Directions:
1. Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.

2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.

3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.

4. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.