Today we are going to see how you can incorporate more fish into your diet. Fish prepares quickly so it's ideal for weekday dinner options. Here are other reasons to incorporate more fish into your diet:
obtain healthy fats
possible help with depression/mood
decreases asthma risk
dietary source of Vitamin D
possible help with sleep quality
possible help with eye heath
Try these quick and easy recipes for today to reap these benefits.
EASY CRAB OR SALMON CAKES
This is my go-to recipe. Keep canned fish on hand in your pantry and you can prepare this recipe for lunch or dinner. You'll be eating in 10-15 minutes. Have them alone, on top of a salad, or in a cabbage or collard green wrap.
1/4 cup chopped onion 1/4 cup chopped celery garlic or garlic powder to taste 2 cans of salmon or crab 1 egg 1/4 cup potato starch oil for frying (I like coconut or avocado)
heat oil (just enough to cover the frying pan
cook onion and celery for five minutes
in the meantime, mash crab or salmon and mix with egg & potato starch
add cooked vegetables
form into patties and fry
flip when side has turned golden brown
GINGER COD WITH ZUCCHINI RIBBONS
This is a great light meal. Use your spiralizer to make the ribbons or just use your potato peeler.
1 fillet of cod, cut into serving size pieces Salt and pepper Ginger powder 2 tbsp olive oil 2 zucchini, cut into ribbons 1/4 each, yellow and orange bell peppers, cut into thin strips 1 tsp fresh ginger, grated 1/4 cup rice vinegar 1 tbsp coconut aminos Juice 1/2 lemon 1 tbsp honey 1 tbsp sesame oil
Season the cod pieces with salt, pepper and the ginger powder and set aside.
Steam the zucchini and peppers for 3 minutes, rinse with cold water, drain and pat dry, then place in a mixing bowl.
Whisk together the fresh ginger, vinegar, soy sauce, lemon juice, honey and sesame oil, then pour over the zucchini and peppers, blending well. Refrigerate until ready to serve.
Fry the cod in the olive oil until cooked and serve with the zucchini salad.
KETO SEAFOOD CHOWDER
Keto is a diet that is based on high (good) fats. Try this version of chowder with a seafood mix.
1 lb fresh white fish, roughly chopped 10-12 shrimp, peeled and deveined 1 cup crab meat 1 onion diced 2 garlic cloves, minced 4 bacon slices, cooked and roughly chopped 1 daikon radish, peeled and chopped 2 cups fish or chicken stock 1 1/2 cups full-fat coconut milk 2 tbsp. coconut oil sea salt and freshly ground black pepper
Melt coconut oil in a large saucepan over medium-high heat.
Add the shrimp to the pot and cook until pink, 2 to 3 minutes per side, set aside.
Add onion and garlic and cook 3 to 4 minutes, stirring frequently.
Place the chopped daikon in the saucepan and cook everything for 4 to 5 minutes.
Add in the fish and cook 2 to 3 minutes, pour in the fish stock and stir – scraping the bottom of the pan.
Add the shrimp back to the pot with the crab meat, cover and simmer 12 to 15 minutes.
Pour in the coconut milk and season to taste.
Serve the chowder topped with sliced bacon.
PALEO FISH AND CHIPS
Here is a pub favorite. You don't have to give up that crunch on Paleo. Arrowroot alone will do the job, or you could mix coconut flour or potato starch in the mix. I like malt vinegar on fish so give that a go for a unique flavor.
Tartar Sauce (click for recipe), for dipping (condiment, optional) Click to see recipe 2 White Potatoes, large, Russet potatoes (fries) Organic Coconut Oil, for frying, about 4 cups 1 Tbsp Himalayan Pink Salt, (fries) + 1 1/2 tsp for batter 8-10 oz Cod 3/4 cup Arrowroot Flour, (batter 1/2 cup Cassava Flour, (batter) ... We like Otto's Cassava Flour 2 tsp Baking Powder, (batter) 1/8 tsp Cayenne Pepper, a dash, more or less to your preference (batter) 1 tsp Primal Palate Adobo Seasoning, (batter) 1/2 cup Sparkling Water, (batter) 1/2 cup Water, (batter)
If you would like to serve your Fish and Chips with Tartar Sauce, begin by making that. Click the ingredient to get that recipe.
Start by preparing the fries (chips). Peel the russet potatoes and cut into 1/2" fries. Place the fries in a bowl of cold water and agitate to help remove excess starch.
Heat your choice of cooking fat (we like steam-refined coconut oil, because it is heat stable and doesn't impart a lot of flavor) in a medium pot. The amount of fat you need will depend on the size of pot you use. Aim to get at least 3" of fat (melted) in the bottom of the pot. Heat to around 320 degrees, measuring the temperature with a candy thermometer.
Add the fries to the hot oil, taking care not to over-crowd them. Fry until golden brown, then remove to a wire rack. Season and allow to drain. Continue until all fries are cooked.
While the fries are cooking, bring together the batter ingredients. Start with the dry ingredients (don't forget the extra salt) and stir together with a whisk. Add 1/2 cup of sparkling water and stir together. Continue by adding around 1/2 cup of water. Even if the batter seems runny, it will stiffen up slightly a few moments after mixing. Add more water if necessary.
Cut the cod into 2" wide strips, and dip into the batter, coating on all sides.
Keep the frying oil around 320 degrees, and slowly, gently dip the battered fish in to the oil. A technique Alton Brown outlines, which is helpful, is to dip half way and allow the batter to slightly cook before dipping the rest of the way. This keeps the fish from sticking to the bottom of the pot. As with the fries, do not crowd the pot.
Fry for 3-4 minutes at 320 degrees, or until the batter is golden brown. Drain on a wire rack, and sprinkle lightly with additional salt if desired.
Serve together, along with Tartar Sauce.
TARTAR SAUCE 1/4 cup Mayonnaise 2 Tbsp Fermented Dill Pickles, diced 1/2 tsp Dill Weed 1 tsp Lemon, zest only 1/4 tsp Salt, (a pinch)
In a small mixing bowl, combine diced pickles and mayonnaise.
Sprinkle dill, lemon zest, and salt into the mayonnaise and stir to combine.
Keep refrigerated until use.
FIONA'S PHENOMENAL FISH PACKETS
I love parchment paper. Keep you fish nice and juicy and flavorful in these packets.
1 medium sweet onion, peeled and coarsely chopped (about 1 cup) 1¼ cups packed basil leaves 1 cup packed cilantro leaves and stems (substitute Italian parsley if you hate cilantro) ¼ cup packed mint leaves ¼ cup Red Boat fish sauce 3 peeled garlic cloves zest from 1 lime ¼ teaspoon freshly ground black pepper 1 teaspoon of Aleppo pepper (or red pepper flakes) 2 tablespoons apple juice (or 1 teaspoon maple syrup if you’re not on a Whole30) Fish Packets
2 medium carrots, peeled and ends trimmed 2 medium zucchini, ends trimmed Diamond Crystal brand kosher salt 4 (6-ounce) white fish fillets (skinless & boneless), about ¾-inch thick ¼ cup phenomenal green marinade (see above) 2 limes 2 tablespoons extra virgin olive oil Freshly ground black pepper 12 cherry tomatoes, halved Fresh cilantro sprigs (optional)
If you don’t have any leftover green marinade in the freezer, blitz up a batch! Throw all the ingredients for the marinade in a high speed blender and purée until you get a smooth, bright-green marinade. Reserve ¼ cup for this recipe and freeze the rest in a silicone ice cube tray. The future version of you will thank you later.
Preheat the oven to 450°F with the rack in the middle. Use a spiralizer, julienne peeler, or your fancy knife skills to cut the zucchini and carrots into thin spirals or matchsticks. Toss the vegetables in a bowl with a little salt—but not too much ’cause the marinade’s well-seasoned.
Grab 4 large sheets of parchment paper and fold each piece in half. Draw half a heart on each piece of paper so that when you cut them out, you get full hearts.
Open up the parchment pieces and lay them flat. Spread ¼ of the seasoned veggies on one side of the crease in each heart.
Place a fish fillet on top of the veggies. Spread a tablespoon of the green sauce on the filet. Squeeze half a lime on the fish and drizzle with ½ tablespoon of olive oil. Repeat with all 3 packets.
Fold the other half of each parchment heart on top of the fish and tightly crimp the edges together, starting at the top-center of the heart.
Make sure each packet is tightly sealed by turning and crimping the edges. At the pointed bottom end of the hearts, twist the paper to seal well.
Place the packets on a rimmed baking sheet. Cook in the oven for 7-10 minutes or until the fish is cooked to your desired doneness. If your fillets are thicker, they’ll take longer to cook.
If you’re not sure about whether the fish is cooked through, stab the packet with a meat thermometer to know for certain. My kiddos like the fish to be flaky and opaque so I aim for a finished cooking temp of 135°F-140°F.
Use a pair of kitchen shears to cut open the packet as soon as they’re done cooking (but be careful—the escaping steam is hot!).
Toss a few of the cut cherry tomatoes and optional cilantro garnish on the cooked fish and serve.
Serve this easy salmon over a bed of veggies. You could broil them all together in the same sheet pan.
¼ cup coconut oil ¼ cup lemon juice ¼ cup coconut aminos 1 teaspoon stoneground mustard 1 teaspoon Ginger ¼ teaspoon Garlic powder 4 Wild caught Alaskan Salmon
In a storage bag, combine first 6 ingredients and mix well. Set aside 1/4 c. of marinade in the refrigerator for basting.
Add salmon to the bag and place in refrigerator to marinate for 1 hour.
Drain and discard marinade.
Broil or grill salmon for 4-5 min. each side. Brush with reserved marinade.
Fish and seafood are easy to prepare and are so good for you. Try to have at least one serving a week for a well-balanced diet. Watch for sales on fresh seafood, but don't forget frozen. The advantage of frozen is that you can prepare only what you need. Canned fish can be very economical, so stock your pantry with salmon, crab along with sardines, kippers, and herring. You can't go wrong.
Here's to your health! Happy Cooking!!