For years science has told people that fish should be a healthy part of the diet. Fish is a high-quality low-fat protein and contains vitamins B2 (riboflavin) and D. It is a rich source of calcium and also contains many minerals such as zinc, iron, magnesium, potassium, and iodine.
Many medical-related organisation such as the American Heart Association suggest eating fish at least twice a week constitutes part of a healthy diet. Because fish contains so many nutrients it can help lower blood pressure and may reduce the chance of a stroke or heart attack.
One of the best reasons for adding fish to your diet is to get the effects of omega-3 fatty acids. Not only does this acid help the heart but science tells us that it is good for the brain too. Since the human body does not by itself produce omega-3 we have to get it through the diet. Omega-3 is found in every kind of fish but is higher in fatty fish. These include oysters, canned tuna, canned mackerel, sardines, trout, and herring. They also make for delicious dinner ideas.
Here are some simple, quick, and easy wild salmon recipes to help you increase your fish consumption or introduce it to your diet.
•Hot Honey Baked Salmon
Place dry salmon on a baking sheet lined with foil. Broil on high for about six minutes watching carefully for overcooking. Season with salt or other spices. In a saucepan, melt the butter and add three garlic cloves smashed, three tablespoons of sriracha sauce, and three tablespoons of honey. Cook two minutes until blended. Remove fish from the broiler and take out the garlic pieces. Pour half of the sauce over the fish and save the rest for serving. When serving provide lime wedges, additional sriracha honey sauce, and optional cilantro.
•Simple Baked Salmon
Preheat the oven to 500 degrees. Line a baking sheet with parchment paper or foil, and place salmon that has been cut into one-inch wide portions. Fish can be cooked with the skin on or off. In a mixing bowl add ¼ cup ranch salad dressing, ¼ cup mayonnaise, and 1 teaspoon honey Dijon mustard. Add uncooked salmon to the mixing bowl and thoroughly coat the fish with the dressing mixture. Marinate for 10 minutes. Put fish skin side down on the baking sheet. Any extra marinade can be spooned over the fish for additional flavour. Place the baking sheet in the oven and then turn it off. Fish will cook in the heat in the oven from being preheated. Bake for 10 minutes until the first signs of doneness appear. Remove immediately.
•Grilled Salmon with Vegetables
When the weather gets nice many people enjoy cooking on the grill and salmon works well. With a preheated grill place oil brushed fillets with salt and pepper and put aside. Next, brush 4 zucchini cut plank style with oil and do the same with 4 ears of corn, removed from the husks. Sprinkle the veggies with chilli powder. Once the grill is hot place the veggies on the hottest part of the grill and cook for 5-6 minutes on each side. Then add the salmon and cook for 10-12 minutes. Take the veggies and put them in a bowl. Cut the corn off the cob and slice the zucchini into ¼ cubes. Toss them in a bowl with cotija cheese, cilantro, juice from 1 lime, cumin, and more chilli powder. Serve the salmon with the veggies, lime wedges, and sliced avocado.
Haddock and Cod Cooking Ideas
There are also numerous ways to cook each of these fish that are available online from various sources. Three to look for are;
•Beer Battered Cod Cakes
These are always a favourite and are great to eat while watching any sports event. This can be accompanied by French fries.
•Crispy Fried Halibut Fillets with Garlic or Malted Vinegar Aioli
Many people enjoy tender flaky halibut and by frying it up you enhance the flavour. A delicious aioli will also enhance the flavour.
•White Fish Fajitas
are a true fish fan recipe. Any white flaky fish will work including cod, halibut or sable fish.
These recipes and many more can be found online. Many can be modified to your taste. Adding fish to your diet and eating it twice a week is healthy for you and a great way to enjoy special dishes that might be new to you.