#FISH RECIPES SKIN#

Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl and mix well.Source: Stay Young at Heart, Cooking the Heart-Healthy Way, NIHĮach serving: 350 calories, 8 grams total fat, 3 grams saturated fat, 21 grams carbohydrates, 49 grams protein, 535 milligrams calcium, 845 milligrams sodium, 5.7 milligrams iron. Bake for 15 to 20 minutes or until fish flakes easily with a fork.In a separate dish, mix remaining ingredients together and pour over fish.3 tablespoons lime juice (about 2 limes).2 pounds trout fillet, cut into 6 pieces.Source: Delicious Heart Healthy Latino Recipes, National Heart, Lung, and Blood Institute, NIHĮach serving: 230 calories, 9 grams total fat, 2 grams saturated fat, 58 milligrams cholesterol, 162 milligrams sodium, 60 milligrams calcium, 1 milligram iron. Garnish with parsley and a lemon wedge.Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.Spoon the tomato mixture evenly over the fillets.The dish should be large enough so the fillets do not overlap. Spray baking dish with vegetable oil spray.Sprinkle cheese on cod and return to oven to melt cheese, about 3 to 5 minutes.Įach serving: 265 calories, 16 grams total fat, 2 grams saturated fat, 58 milligrams cholesterol, 172 milligrams sodium, 3 grams total fiber, 22 grams protein, 9 grams carbohydrates, 635 milligrams potassium.If cod is fresh, bake at 375 degrees F until done, about 15 minutes. Cook cod according to package instructions.If frozen, thaw cod according to package directions.4 tablespoons cheddar cheese, shredded.To make each taco, fill one tortilla with 3/4 cup filling and one salmon fillet.Įach serving: 155 calories, 5 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 160 milligrams sodium.Remove from the heat and set aside for 2-3 minutes. Cook for 3-4 minutes on each side, until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 degrees F). Place salmon fillets on grill or broiler.

Place salmon fillets in a flat dish with sides.

Combine all the marinade ingredients into a bowl.

Combine all the taco filling ingredients and let stand for 10-15 minutes to blend the flavors.

Preheat grill or oven broiler (with the rack 3 inches from the heat source) on high temperature.

1/2 tablespoon corn oil or other vegetable oil.

1 teaspoon fresh cilantro, minced (or substitute 1/2 teaspoon ground coriander).

1 medium Jalapeno chili pepper, rinsed and split lengthwise - remove seeds and white membrane, and mince (about 2 tablespoons).

1/2 cup red onion, thinly sliced (or substitute white onion).

1 cup green cabbage (about 1/4 head), rinsed and shredded.

12 ounce salmon fillet, cut into 4 portions (3 ounces each).

Source: Keep the Beat Recipes: Deliciously Healthy Dinners - National Heart, Lung, and Blood Institute, NIHĮach serving: 325 calories, 11 grams total fat, 1 gram saturated fat, 54 milligrams cholesterol, 395 milligrams sodium, 4 grams total fiber, 24 grams protein, 29 grams carbohydrates, 614 milligrams potassium.

Serve one piece of salmon with 1/4 cup of broth.

Cook gently over low heat for 4 to 5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 degrees F).

Add salmon fillets, and cover with a tight-fitting lid.

Bring to a boil over high heat, then lower heat and simmer for 2 to 3 minutes.

Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil in a large, shallow sauté pan.

12 ounce salmon fillet, cut into 4 portions (3 oz.

1/4 cup scallions (green onions), rinsed and chopped.

2 tablespoons fresh ginger, minced (or 2 teaspoon ground).

1/2 cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms).

Recipe ListĮach serving: 175 calories, 9 grams total fat, 2 grams saturated fat, 48 milligrams cholesterol, 208 milligrams sodium, 1 gram total fiber, 19 grams protein, 4 grams carbohydrates, 487 milligrams potassium. See our fish fillet demonstration and get more tips on reducing exposure to contaminants in fish.

#FISH RECIPES SKIN#

To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Follow package or recipe instructions to get the best results when cooking fish. Microwaving fish can significantly reduce cooking time. For frozen, unthawed fish, double the cooking time to 20 minutes for every inch. The general cooking time for baking, poaching, broiling, or grilling fish is about 10 minutes for every inch of thickness. Opaque means light can't pass through the fish meat and it no longer looks clear and shiny. Fish should be cooked to a minimum internal temperature of 145 degrees F (use a food thermometer to check) or until the meat is opaque and separates easily with a fork.

Fish recipes