Eating seafood is a simple way that most of us can help improve our diets as well as our overall health. Many types of fish are rich in omega 3 fatty acid which is linked with many health benefits. Most of the studies about beneficial omega-3 fatty acids focus on fish as the primary source. The American Heart Association, The American Dietetic Association and many doctors recommend that you eat fish rich in omega-3 fatty acids twice a week in order to maintain a healthy weight and lifestyle. Fish high in omega three fatty acids include salmon, albacore tuna, sardines, halibut, herring and trout. Scientific research suggests that eating foods rich in omega three fatty acids can reduce your risk of coronary disease and chances of sudden death related to a heart attack.
Many people I talk to don't eat fish simply because they are unsure how to prepare it. Here is a simple and delicious fish recipe by Chef Hugo that is sure to delight your whole family.
Luscious Lemon Fish
Serves 4
2 large red bell peppers, seeeded and sliced
Serves 4
2 large red bell peppers, seeeded and sliced
1 large lemon, seeded and sliced
2 large Vidalia onion, sliced
1/2 teaspoon turmeric
1/2 teaspoon paprika
1/2 teaspoon curry powder
1/2 teaspoon cinnamon
dash sea salt
2 cod fillets or salmon fillets
3 tablespoons extra virgin olive oil
1 teaspoon fresh tarragon
3 tablespoons lemon juice
1 Preheat oven to 350 degrees F.
2. Spray baking dish with vegetable oil cooking spray
3. Arrange the sliced lemons and sliced onions on bottom on baking dish.
4. Layer sliced red bell peppers on top of onions. Sprinkle tarragon over the tomatoes.
5. In small bowl, mix the turmeric, paprika, curry, cinnamon, and sea salt. Rub spice mixture on both sides of cod fillets.
6. Place seasoned cod fillets in baking dish on top of onions, tomatoes and tarragon.
7. Drizzle lemon juice on top of fish.
8. Bake the dish for 35 minutes or until fish is opaque in the center and thoroughly cooked.
Per Serving : 224 Calories; 11g Fat (45.0%calories from fat); 22g Protein; 9g Carbohydrate; 2g Dietary Fiber; 50mg Cholesterol; 305mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 ½ Vegetable; 0 Fruit; 2 Fat.
2 large Vidalia onion, sliced
1/2 teaspoon turmeric
1/2 teaspoon paprika
1/2 teaspoon curry powder
1/2 teaspoon cinnamon
dash sea salt
2 cod fillets or salmon fillets
3 tablespoons extra virgin olive oil
1 teaspoon fresh tarragon
3 tablespoons lemon juice
1 Preheat oven to 350 degrees F.
2. Spray baking dish with vegetable oil cooking spray
3. Arrange the sliced lemons and sliced onions on bottom on baking dish.
4. Layer sliced red bell peppers on top of onions. Sprinkle tarragon over the tomatoes.
5. In small bowl, mix the turmeric, paprika, curry, cinnamon, and sea salt. Rub spice mixture on both sides of cod fillets.
6. Place seasoned cod fillets in baking dish on top of onions, tomatoes and tarragon.
7. Drizzle lemon juice on top of fish.
8. Bake the dish for 35 minutes or until fish is opaque in the center and thoroughly cooked.
Per Serving : 224 Calories; 11g Fat (45.0%calories from fat); 22g Protein; 9g Carbohydrate; 2g Dietary Fiber; 50mg Cholesterol; 305mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 ½ Vegetable; 0 Fruit; 2 Fat.
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