Eat More Fish!

The American Heart Association recommends that we eat at least one and, even better, two servings of fish each week. Especially healthful are the oily fish such as salmon, trout and tuna which are high in Omega 3 fatty acids. There has been some concern about mercury levels in fish; however, studies reveal no harm to adults past child bearing age. The FDA recommends that pregnant women, women who may become pregnant, nursing mothers and young children avoid swordfish, shark, king mackerel, and tilefish. Otherwise, the benefits of eating fish far outweigh the risks. In fact, studies show that people who eat fish regularly greatly reduce their chances of developing cardiovascular disease.

We eat a lot of fish, not only because it is good for us, but because our diet limits the amount of red meat we can consume. I am extremely fond of chicken and turkey; however, I can eat so only much! I have been experimenting with fish recipes other than plain broiled or baked. (Frying is out on a reduced fat diet.)

Glazed Salmon
I tried doing this with just sugar substitute and was not satisfied with the result so I added a bit of brown sugar. Success!

3 tablespoons brown sugar
3 tablespoons measures-like-sugar sweetener
2 1/2 tablespoons bourbon or brandy
1 tablespoon sesame oil
2 tablespoons lime juice
1/2 teaspoons ground ginger
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1 pound salmon filets

Mix the brown sugar and sweetener. Mix 4 tablespoons of the sugar mixture, the bourbon or brandy, the sesame oil, the lime juice, the ginger, the black pepper and the garlic powder in a large sealable plastic bag. Add the filets and marinate about 2 hours.

Preheat the broiler and drain the fish discarding the marinade. Place the salmon filets in a shallow metal pan. Broil about 3 inches from the heat for 3 minutes. Turn over and broil 2 minutes. Spread with the remaining sugar mixture and broil 1 more minute or until nicely glazed.

Tuna Casserole
This classic weekday supper is usually made with canned soups. They are far too high in sodium for our diet so I adapted a recipe, making my own sauce. Matzo meal makes a good substitute for bread crumbs or cracker crumbs and they are sodium free.

2 cups whole-grain wide noodles
cooking spray
1 cup sliced mushrooms
1 cup low-sodium, low-fat chicken stock
1 cup fat-free evaporated milk
1/2 teaspoon black pepper
1/2 teaspoon Mrs. Dash® table blend
1/2 teaspoon dried thyme
2 1/2 tablespoons cornstarch
1/2 cup diced onion
1/2 cup diced celery
1 cup frozen peas (with no sodium), defrosted
3 3.5-ounce cans very low sodium tuna, drained
1/2 cup matzo meal or bread crumbs
2 ounces Swiss cheese, shredded

Cook the noodles without salt according to package directions. Drain and rinse.

Preheat the oven to 375 degrees.

Spray a skillet with cooking spray and gently saute the mushrooms. Set aside. Meanwhile add the stock, milk, pepper, Mrs. Dash® and thyme to a medium sauce pan. Dissolve the cornstarch in a small amount of water and whisk into the stock/milk mixture. Cook, stirring constantly over medium heat until cooked and thickened. Stir in the mushrooms, onion, celery, peas, and tuna. In a large bowl, mix the sauce with the noodles.

Spray a 2-quart casserole dish with cooking spray. Add the noodle mixture, spreading evenly. Top with the matzo meal and Swiss cheese. Bake 40 - 45 minutes or until done and brown.

Oven-fried Cod Fish
You can use this fish and sauce on wholewheat bread to make a fish sandwich like the ones you buy at fast-food restaurants. Or just serve it as a main course.

1/2 cup all-purpose flour
1/4 teaspoon salt (optional)
1/2 teaspoon pepper
1/4 cup wholewheat bread crumbs
1/4 cup cornmeal
2 teaspoons grated lemon zest
1 teaspoon cayenne pepper
1 pound cod fillets
1/2 (or more) cup egg substitute
Olive oil
Preheat the oven to 425 degrees.

In a shallow dish, mix the flour, salt, if using, and pepper. In another bowl, combine the breadcrumbs, cornmeal, lemon zest and cayenne. Put the egg in a shallow dish. Dip the fish into the flour mixture, then the egg, then the breadcrumb mix. (You may need a bit more egg.)
Brush a shallow baking pan with the olive oil - or spray with olive oil. Put the cod pieces in the pan in one layer and bake for about 10 minutes, turn and bake another 10 minutes or until done through and browned.

Dill Sauce
I love tartar sauce with fish, but it is high in sodium and fat. This is a good alternative.

1/4 cup fat-free sour cream
1-2 tablespoons grated onion
1/4 teaspoon dried dill
(Or 3/4 teaspoon fresh)
1/8 teaspoon garlic powder
1/4 teaspoon black pepper

Combine all the ingredients and refrigerate until ready to use. It is better to make this in advance to allow the flavors to meld.

Blackened Tilapia

2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano
1 pound Tilapia filets
Cooking spray
Olive oil, as needed

Combine the spices and herbs. Rub the Tilapia filets with the spice mixture. Spray a heavy iron skillet with the cooking spray and heat until it begins to smoke. Cook the filets 1-2 minutes per side or until the fish is opaque. If you need to, add a bit of olive oil to keep it from sticking.