Five Healthy Ways To Serve Fish

Fish is low in total fat and calories, and the fat it does have is high in omega-3 fatty acids, so the American Heart Association recommends eating two 3.5-ounce servings each week. Some fish, like salmon and trout, also contains an antioxidant called astaxanthin. You want your fish to be good for you, so it's best to avoid heavy breading and high-fat sauces. That doesn't mean your fish has to be boring, though; there are many varieties of fish, ranging from the robust fattier ocean fish to the more subtle flavor of the white fish. There are also many different ways to prepare and serve fish.

Here are five different ways I like to cook and serve fish:

Baked Fish

Baking fish is easy but it takes longer than other cooking methods, maybe 15 to 20 minutes of cooking time. The fattier fish don't require any extra liquid or fat, but the lean white fish tend to dry out if you're not careful. You can use a little water, white wine, lemon juice, or fish stock to keep white fish moist, or bake your fish in parchment or foil. Add some garlic, onion or seasonings to change up the flavor.

Baked Fish Recipes

• Baked Whole Fish in Garlic-Chili Sauce
• Baked Fish with Tahini Sauce
• Baked Fish with Vegetables
• Low Calorie Baked Fish Sandwich

Grilled Fish

Fish is great for the grill because it cooks fast without becoming dry -- just be sure the grates are non-stick or coated with oil. Grilling works best with whole fish, but a thick steak works well too. The more delicate filets can be grilled in foil packets. Remember that fish cooks quickly on the grill -- once the flesh is flaky, it's ready to be served.

Grilled Fish Recipes

• Grilled Trout with Parsley
• Garlic Halibut Steaks
• Grilled Onion Butter Cod
• Plank Grilled Salmon Steaks

Sauteed Fish

Sauteing or panfrying is another speedy way to cook up some fish. It works best for the white fish that are lowest in fat because you can add a little bit of butter or oil to the pan. It's also a good way to get the flavor of fried fish with fewer calories when you use a light coating of crumbs or flour instead of a thick batter that soaks up the fat. Use a medium heat with enough fat to coat the pan.

Sauteed Fish Recipes

• Curried Fish Fillets with Lentils
• Easy Thai Pan-Fried Fish
• Pan Fried Tilapia
• Pan-Fried Salmon with Soba Noodle Salad

As a Soup

Soups, stews and chowders are a wonderfully healthy way to enjoy fish. They're also a good reason to use your slow cooker. Choose fish soups and chowders made with clear broths or with low-fat recipes. You can choose a fish soup as an appetizer, or just add a green salad and a whole grain roll and you've got a meal.

Fish Soup and Chowder Recipes

• Fish and Vegetable Soup with Lime, Ginger, and Cilantro
• Adriatic Fishermen's Brodetto
• Crockpot Fisherman's Stew
• Hearty Crockpot Fish Stew

Starting With Canned Fish

Both tuna and salmon are available in cans and pouches, and they're perfect for making a quick sandwich. Use whole grain bread, the fish, maybe a little bit of mayonnaise and some lettuce and tomato. Canned tuna and salmon can be used in a variety of main dish recipes as well. Look for recipes that are lower in fat; stay away from casseroles that have too many ingredients that are high in fat or sodium.

Canned Fish Recipes

• Tuna Rolls with Peanut Sauce
• Tuna Ratatouille Neptune
• Salmon Patties with Horseradish Sauce
• Salmon Salad

_Source:

_{American Heart Association. "Fish and Omega-3 Fatty Acids." Accessed October 29, 2011. http://www.heart.org/HEARTORG/General/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Tqo2pWDGLZs.}