Friday, March 4, 2011

Fish -It's What's For Dinner

It's the beginning of Lent for may mainstream churches, and what does that mean? Fish and seafood sales!!
I went to the local grocery and picked up several fish specials, including wild caught haddock, cod, and I considered the salmon until I saw it in person. It did not look very pink, and I was not sure how it was raised. Much Atlantic salmon are raised in cages submerged into the ocean, where they are often pumped with anti-biotics and fed pellets (aka processed food).
When purchasing cod I noted two different brands available. One included an ingredient of poly....something or other, where as brand two from China, listed only frozen cod. I chose the product without the mysterious ingredient.

To make preparing dinner after work more efficient I cooked the basamati brown rice in the microwave prior to work, in my rick cooker. With a busy evening schedule for our family, it helps to take any shortcuts possible. Fish itself, takes very little time to cook.

Lemon Baked Haddock
Haddock filets, thawed
1-2 lemons at room temperature
Seasonings to taste

Place fish in baking dish brushed with olive oil, or use a wire grid grill basket - brushed with oil. Invert the basket onto bar pan or cookie sheet. Roll lemon to loosen juices and cut in half. Squeeze juice from 1/2 lemon into small prep bowl and stir in 1-2 T. extra virgin olive oil, depending on amount of fish. Brush on to fish and set filets on pan. If you prefer fish more crisp use the baking dish with basket. Sprinkle with seasonings as preferred. Since my family has different tastes, I sprinkled dill weed on one filet, lemon pepper on others, and sun dried tomato seasoning (sold by Pampered Chef) on another. Slice lemon and place slices on top. Bake at 350 degrees for 20-30 minutes, or until fish flakes.

Basamati with Carmelized Onions
1 c. basamati rice
2 cups water
1/2 c. organic chicken broth/stock
1 medium onion, chopped
Cook basamati rice per package directions. On stovetop, carmelize chopped onion in extra virgin olive oil. Stir into rice.

To round out this healthy meal serve with steamed green beans, lightly drizzled with EVOO and seasoned with black pepper, and fresh strawberries (washed well) as dessert.

Take advantage of the Lenten season and stock up on heart healthy fish for dinner. Be aware of sources - remain cautious of farm raised unless organic, Pacific salmon tends to be a safer bet than Atlantic, per ultra marathon-runner Ken Karnazes. Try to incorporate fish into your diet as often as possible. It is so easy to make and tastes delicious.

To your heatlh!
Rita S.

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