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

Canned fish for Lent? How to pick…

What’s better?  What’s cheaper?  Canned tuna or salmon?

We checked out costs in central Iowa last week. Cost per ounce varied from
$.10 for chum salmon in a 14.5-ounce can to $.86 for “Smoked Alaskan Pacific Wild Caught Salmon” in a foil package.

Spend Smart Tips
• Avoid the foil packages—those started at .38 per ounce.
• Note that individual serving cans (3-ounce) cost twice as much per ounce as the regular (5-ounce) cans.
• Both canned salmon and tuna provide good amounts of protein and omega-3 fatty acids, and since they are canned, sodium.  The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

 

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