The American Heart Association recommends eating two servings of fish each week. Your fish should be prepared in away that retains it's health benefits -- stay away from heavy breading and high-fat sauces.
Baking fish is easy, but it takes longer than other cooking methods, maybe 15 to 20 minutes of total 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.
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
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
Sauteing or panfrying is another speedy way to cook fish. It's best for white fish that are low in fat -- you can add a little bit of butter or oil to the pan, if necessary. This is also a good way to get the flavor of fried fish, but with fewer calories. Use a light coating of crumbs or flour instead of a thick batter that soaks up fat.
Use a medium heat with just enough oil 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 all healthy ways to enjoy fish. And a good reason to use your slow cooker. Choose fish soups and chowders made with clear broth or use low-fat recipes. You can serve 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
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
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.