Source: Web exclusive: December 2008
Just about any fish will do wonders for your health, but there are five in particular that are great-tasting and high in omega-3s: salmon, sablefish (or black cod), rainbow trout, mackerel and halibut. Try these healthy fish recipes to boost your family’s quota. (Looking for a side dish? One of our healthy couscous recipes might be just what you need for a well-rounded meal.)
Healthy salmon recipes
French Roasted Salmon
This quick but sophisticated roasted salmon entrée is great for dinner with friends or for a family occasion.
Salmon with Spiced Citrus Kefir Sauce
Classic broiled salmon is livened up with citrus, spices, honey and kefir.
This heart-healthy salmon chowder recipe calls for low-fat milk’replace with higher-fat milk or cream if you prefer a richer chowder.
Smoked Salmon on Mixed Salad Greens
Smoked salmon has slightly lower amounts of omega-3 fatty acids than fresh salmon but, like other oily fish, it provides a rich source of these essential nutrients.
Walnut Stuffed Salmon
This recipe packs a heart-healthy punch as both salmon and walnuts contain omega-3 fatty acids. The addition of brown rice and spinach rounds out the nutritional balance and boasts delectable flavour.
Poached Salmon Steaks with Horseradish and Chive Sauce (pictured)
These poached salmon steaks with horseradish and chive sauce make a light and tasty dish rich in omega-3 fatty acids.
Healthy sablefish recipes
Spicy Tomato Fish Chowder
This spicy tomato fish chowder recipe makes a speedy main dish that is hearty and healthy.
Healthy trout recipes
Baked Trout with Cucumber Sauce
Orange and lemon slices add great flavour to this simple recipe for baked trout, and a cucumber sauce with yogurt provides a refreshing contrast. New potatoes are roasted in the oven with the fish.
Smoked Trout and Pasta Salad
Tempt your family with this delicious heart-healthy smoked trout and pasta salad. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won’t spoil if anyone’s late home.
Healthy mackerel recipes
Tomato Roasted Mackerel
Tired of salmon? Mackerel is also a good source of omega-3 fatty acids.
More healthy fish recipes
Savoury Pan-Roasted Fish
Serve this flavourful pan-roasted fish with boiled new potatoes and a glass of chardonnay.
Grilled Fish with Heirloom Tomato, Asparagus and Almond Salad
Colourful heirloom tomatoes and asparagus make a perfect accompaniment to a firm, hearty grilled fish. Make sure to use freshly squeezed lime juice; it makes a huge difference in the flavour.
Thai Green Fish Curry
This Thai green curry is wonderfully fragrant and is prepared with a homemade curry paste. Serve the fish curry with rice and a side dish of Chinese cabbage or broccoli florets stir-fried with garlic and a little reduced-salt soy sauce.
Steamed Fish with Ginger and Sesame
Steaming is unbeatable when it comes to heart-healthy cooking: there’s no need for added fat, and flavour and nutrients are locked in. Serve this ginger-sesame steamed fish with grilled pepper and a pilaf of wild and brown rice for a satisfying meal.
Seafood and Mushroom Pie
A simple fish pie can be transformed into a feast by the addition of shrimp and mushrooms. Serve this seafood and mushroom pie with a colourful medley of steamed vegetables, such as snow or sugar snap peas, carrots and baby corn.
Fish with Spicy Green Lentils
Dark green Puy lentils, grown in the south of France, have a unique, peppery flavour that is enhanced by spicy chili. The green lentils do not disintegrate during cooking and their texture is a perfect complement to the flakiness of fresh fish.
Indian-Style Fish Parcels
Fish fillets are flavoured with chili, ginger, mint and coconut milk, then wrapped in Indian-style parcels and baked in the oven. Zucchinis tossed with mustard and sesame seeds and minted new potatoes are served alongside.
Crumbed Fish with Parsley and Lemon
Gremolata is an Italian mixture of parsley, lemon rind and garlic. This recipe uses the gremolata with breadcrumbs to make a tasty topping for fish. The crumbed fish is baked with tomatoes and zucchini and served with saffron mashed potatoes.
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