Buy fish on sale this month…try these easy, healthy recipes!

Grocery stores recognize Lent by putting various kinds of fish on sale. The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

I have been experimenting with cooking and grilling fish, trying to come up with something easy that has good flavor without adding breading and fat. I am trying to avoid the calories in breading, and I hate to pay the extra for someone else to add a little sauce.

Here’s a simple and tasty way to cook fish fillets:

  1. Turn on the oven; preheat to 400 degrees.
  2. Line a baking pan with foil (easy clean-up); lay the fillets in the pan.
  3. Drizzle with olive or canola oil, lemon or lime juice, salt/pepper or other seasonings of your choice.
  4. Bake about 20 minutes—the fish will flake when it is done. (It is okay to start with frozen fish, it just takes a little longer.)

Try our Pan Fried Tilapia with Orange Sauce or and or Tuna Melt Sandwiches.

-pointers by Peggy

6 thoughts on “Buy fish on sale this month…try these easy, healthy recipes!

  1. Good Morning Peggy

    I was able to buy some tilapia fillets at Fareway this past weekend for a very reasonable price. They are individually wrapped and frozen. I’ll give this recipe a try!

    Thanks for the pointers.

  2. I bought flounder, salmon, tilapia and whiting (all frozen) at Aldi recently for really low prices. I bake fish in the oven after drizzling with light Italian dressing or something similar — since bottled dressings tend to cost less than “sauces” and “marinades.”

    To cook fish in the oven without any fat, use fat-free dressings or sauces, or just use another liquid (water, wine, broth, or pineapple juice, for instance). For a really moist result, use a baking dish with a lid or seal in with foil — or just use extra of the liquid to prevent fish from drying out.

    Also, since fish can easily overcook, I tend to use a 325 or 350 degree oven, even though it might take a bit longer.

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