Fish is one of my staple meals for lunch. I love to bake, broil, sauteed, fry- eat fish. Later I will share with you two of my favorite fish recipes that are simple to make, easy on the budget, healthy and delicious. But first let’s talk about choosing the right fish to bake.

“Fresh” Fish

What is your definition of “fresh” fish? Some people might think if bought in a grocery store or fish market unfrozen then it is “fresh” fish. Unless you live on the coast your fish has been packed and shipped, most likely frozen and therefore isn’t “fresh” by the definition above. Most (I could probably say all but I’ll stick to most) supermarkets unpack the fish, thaw it and display them in the glass cases as “fresh”. I am not knocking the supermarkets! But I hope that this will inform your decision when buying fresh fish. I would suggest if you buy in the supermarket don’t refreeze the fish, cook on the day purchased or the next day. You can also ask your butcher or shop manager questions like: When did your shipment of seafood come in? How long would you suggest keeping the fish in the refrigerator? etc.

Are You Fishing for Trouble?

In short, all fish aren’t made equal. Most of our fish are contaminated with various impurities and mercury. You could be fishing for trouble if you eat large body fish often (more than once or twice a week) due to the larger percentage of mercury found and able to be stored in larger fish. Large fish include but aren’t limited to shark, swordfish, and tuna steaks. Fish that have smaller bodies are more advantageous and they include but are not limited to cod, flounder, tilapia, some trout, and salmon. Studies have shown that women who are pregnant should avoid eating large bodied fish to help prevent mercury contamination which may affect the unborn baby (American Academy of Pediatrics, FDA, and EPA).

Oh So Good

Even after all the warnings above, I would say- eat up! Fish aren’t only delicious but a wonderful source of omega-3 fats. So go out and buy responsibly and enjoy your fish! Below are just two of the ways I cook fish for my lunches.

Fish Recipes

Salmon Salad

Salmon
Bagged Salad (or romaine lettuce, carrots, spinach, other green leafy salads)
Artichokes
Shredded parmesan
Favorite Salad dressing (or balsamic vinegar, olive oil, and a sprinkle of kosher or sea salt)

Prepare Salmon with your favorite seasonings or sprinkle with lemon juice and dill or garlic salt and pepper. Bake Salmon as instructed by market or package.

Place salad in bowl and toppings in a bowl. Add salmon on top and sprinkle with parmesan. Toss in dressing and eat.

(Note: I enjoy buying the bourbon marinated salmon from our local Fresh Market)

Baked Tilapia Loins

Tilapia Loin
Garlic and herb seasoning
a pinch of salt
tablespoon olive oil
a dash of water
non-stick cooking spray

Preheat oven 400 degree. Spray non-stick cooking spray in bottom of dish.
Place tilapia loin in dish and pour olive oil on top of fish. Sprinkle seasoning to taste. Add a dash of water to the bottom of the pan and cover with aluminum foil.
Bake for 15-20 minutes or until fish flakes when poked with a fork.

(Note: I use Mrs. Dash non salt seasoning; Tilapia loins are thicker and may be a better quality than the tilapia fillet. I buy the Spring Water Polished Tilapia Loins in your freezer aisle.)

For more information on fish safety please follow the links to the FDA, EPA, and AAP. To find some delicious fish recipes visit The Food Network.

This entry was posted on Monday, July 23rd, 2007 at 11:44 am and is filed under Choosing Foods. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.