Creative Ways to Prepare Fish
Fish is one of the healthiest whole foods you can consume. It contains calcium, iron, magnesium, phosphorus, protein, unsaturated fats, vitamins B2 and D, and zinc.
Why Fish?
“Fish has been shown to be heart healthy,” explains Rachel Lustgarten, a registered dietitian nutritionist with Weill Cornell Medicine. “Women over 50 are at increased risk for heart attack and stroke, and the nutrients in fish, particularly the omega-3 fatty acids, have been found to lower heart disease risk,” she says.
Fish lowers risk of stroke and may improve brain health. And its nutrients have been linked with good eye health, better sleep, and lowering your risk of inflammation and immune illnesses. But eating your recommended two to three servings of fish a week can become boring if it is repeatedly prepared the same way. Here are some fresh preparation ideas for your seafood dishes.
Easy Preparation
“One-pan dinners are a quick and easy way to incorporate the lean protein of fish with filling, highfiber vegetables,” Lustgarten suggests. Also, cooking all the components of the meal together at the same time helps get food on the table in a synchronized fashion and minimizes cleanup afterward.
“Fish can be quickly and easily cooked in the oven wrapped in parchment paper, which cooks via a steaming method,” Lustgarten says. “This is a great option for anyone new to cooking fish at home who is worried about a strong fish smell in the kitchen.”
Frying is not a recommended cooking method in general for wellness, but specifically not for fish, as it breaks down heart-healthy omegas-3s and contributes excess fat and calories. “Baking, broiling or grilling are preferred cooking methods, all of which are quick and easy,” Lustgarten says.
After cooking your fish, cut it up and put it in a fish taco or a wrap with lettuce or kale, tomatoes, onions, and lowfat shredded cheese. You can also swap beef stew for fish stew with the same accompanying ingredients. Serve fish on top of a whole grain such as brown rice or quinoa, with steamed vegetables on the side or mixed in.
Spicing it Up
Enjoying a meal with fish doesn’t require a lot of preparation. “Olive oil, pepper, and a dash of sea salt can bring out the flavor when cooking,” says Lustgarten. Fresh and dried spices such as garlic, basil, parsley, and dill work well alone or in combination on a fish dish. Mustard is a great seasoning for fish, too, particularly with salmon. After cooking, squeeze a lemon or lime over your fish to liven your taste buds. “Using a homemade salad dressing (or a low-sodium store-bought version) as a marinade is a great way to add flavor easily, while maintaining the moisture in the fish,” Lustgarten says.
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