How To: Cook With Fish

For those of you that love fish, but are not sure how to make it, this is the post for you!  I have decided to show you guys some quick recipes on how to make your meals with fish, in a way that you guys will enjoy!



Why fish?

• It is one of the healthiest foods you can eat
• It is loaded with important nutrients, such as protein and vitamin D
• It is also the worlds best source of omega 3 fatty acids, which are important for your body and your brain!
• It can also help prevent heart disease
• It reduces Alzheimer's risk
• It improve your skin and hair
• It is known to ease depression
• It also boosts your brain development

How does fish reduce your risk of Alzheimer's disease?According to everydayhealth.com, "eating fish as little as once a week can help preserve gray-matter neurons-the part of the brain linked to memory and cognition."  Also found on everdayhealth.com, a new study presented last month at the Radiological Society of North America's annual meeting stated that, "researchers found that people who eat baked or broiled- but not fried - fish had larger brains and larger cells in the area of the brain responsible for memory and learning."  From this study scientists have come to believe that the larger brain volume can help lower the risk of cognitive decline and Alzheimer's disease.

How does fish reduce your risk of heart disease?Also found on everydayhealth.com, a study of 49,000 women, that was published in Hypertension: Journal of the American Heart Association, "found that women who are little fish to no fish at all had fifty percent more heart problems than those who ate fish at least once per week."  This means that 24,500 women have a higher risk of heart disease, just because they don't eat fish, how crazy is that!

If just eating fish can reduce your risk of heart disease by 50%, and provide you with the necessary nutrients and omega-3 that you need, I feel like I need to eat fish more often!

The first recipe that I believe would be a delicious way to cook your fish into a meal is:

Crispy Parmesan Baked Fish 

This recipe only takes thirty five minutes to make and is a great healthy option for you and your family!

First lets start with the ingredients..

-3/4 cup plain bread crumbs
-1.4 cup grated parmesan cheese
-1/4 teaspoon ground thyme
-1/4 teaspoon onion powder
-1/8 teaspoon paprika
-3/4 cup non-fat or 1% milk
-Two pounds of fish fillets (try and white fish)

Once you have gathered all of your ingredients it is time to start cooking!

• First, preheat your oven to 500 degrees F.  After you have preheated your oven, get out a baking sheet and lightly spray your sheet, with whatever non-stick spray you use at home.
• Next, take out a small bowl to mix up your ingredients.  Once you have taken out your small bowl measure out your bread crumbs, parmesan cheese, thyme, onion powder and paprika and mix these ingredients together until they are perfectly combined.
• Once you have mixed all of your ingredients together, spread out your mixture onto a flat plate or sheet of wax paper.
• Next, you are going to take your fish fillets, dip them into your milk that you have measured out and place them in your bread crumb mixture, making sure that all of the your fish fillets are covered in the mixture.  (You can throw away your extra bread crumbs  and milk once you have covered your fillets.)
• After these steps, your oven should be preheated and ready to go, so you can now place your crusted fish fillets onto your baking sheet in a single layer.  Remember for the best results to bake your fish until it is opaque and flakes easily in the thickest part.  For these results your fish will be in the oven for about 15 minutes.

This recipe is great for leftovers too!  You can save your fish fillets and use them in fish tacos or salads the next night.  If you are someone that doesn't like to eat the same thing twice, like me this is a great alternative for your leftover fish fillets!

Another healthy recipe that I have come to love over my years of being a healthy eater is..

Whole-Wheat Spaghetti With Lemon Basil and Salmon

The ingredients for this recipe include..
-1/2 pound whole-wheat spaghetti pasta
-1 clove of garlic, minced
-2 tablespoons of extra-virgin olive oil
-1/2 teaspoon of salt, plus more for seasoning
-1/2 teaspoon of freshly grounded black pepper, again, plus more for seasoning
-1 tablespoon of olive oil
-4 (4 ounce) pieces salmon
-1/4 cup chopped fresh basil leaves
-3 tablespoons capers
-1 lemon, zested
-2 tablespoons lemon juice
-2 cups fresh baby spinach leaves

Now the cooking part..

• First get out a large pot, and fill it three quitters of the way with water.  Add salt to your water and begin to boil your water over high heat.  Once your water is boiling add in your pasta and cook until it is tender, but still firm to the bite (directions should be on the box.) When your pasta is complete drain it and move it to a large mixing bowl.  Once in your mixing bowl add your garlic, extra-virgin olive oil, salt and pepper to your pasta and toss your ingredients to combine them.
• Once your pasta is complete, warm your olive oil in a medium skillet over medium to high heat.  Season your salmon with salt and pepper and add your salmon to your pan and cook until medium rare, about two minutes per side.
• After you have finished cooking your fish, add the basil capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine.
• After you have completed all of these steps you can now combine your fish and spaghetti and then serve them immediately.

Since, there is a lot I'm sure you guys still don't know about fish I want to provide this article, to increase your knowledge on its many powers and benefits Reeling in the Benefits of Fish.  It highlights the many important benefits of fish that can be useful to you!  At the end of the day, fish is great for you and although it may seem scary it can be super easy to cook with if you just do it like I have shown you above!









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