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:
- Turn on the oven; preheat to 400 degrees.
- Line a baking pan with foil (easy clean-up); lay the fillets in the pan.
- Drizzle with olive or canola oil, lemon or lime juice, salt/pepper or other seasonings of your choice.
- 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
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.
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.
so many healthy recipes to choose from on the internet`:~
when i cook at home, i always make sure that i only cook healthy recipes because i don’t want to get fat “:’
You are undoubtedly the real thing!
Itís hard to find knowledgeable people on this topic, but you sound like you know what youíre talking about! Thanks