Are you looking for a great option to add to your regular meal rotation? Consider fish for dinner! Every great dinner starts with a protein. Depending on what you choose, most fish is high in protein and low in calories. The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week.
What Fish is Best?
There are so many great varieties of fish: tilapia, trout and whitefish, just to name a few. Eating fatty fish such as these is a great way to maximize the health benefits of fish in your diet. They are a good source of omega-three fatty acids, which are beneficial for your heart health. They also improve neuro (brain) and eye health, as well as assist with weight management. These fish may be a little higher in calories due to their fat content, but their health benefits make them worthwhile, especially when incorporated into a balanced meal. Also consider adding salmon, mackerel and albacore tuna to your rotation.
Easy Salmon Cakes
Looking for an easy dinner? Try salmon cakes. Pair with a green leafy vegetable and whole grain rice for a tasty and nutrition-packed meal.
- 3 tsps. extra-virgin olive oil, divided
- 1 small onion, finely chopped
- 1 stalk celery, finely diced
- 1 Tbsps. chopped fresh parsley
- 15 oz. canned salmon, drained, or 1 1/2 cups cooked salmon
- 1 large egg, lightly beaten
- 1 1/2 tsps. Dijon mustard
- 1 3/4 cups fresh whole wheat breadcrumbs
- 1/2 tsp. freshly ground pepper
- Creamy dill sauce
- 1 lemon, cut into wedges
Preheat oven to 450 degrees Fahrenheit. Coat a baking sheet with cooking spray.
Heat 1 1/2 tsps. oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from heat.
Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
Heat remaining 1 1/2 tsps. oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared sheet. Repeat with the remaining patties.
Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Serve salmon cakes with sauce and lemon wedges.
How you prepare fish can make a big difference in the overall nutrition of your meal. The most healthy piece of fish can become high in calories and fat depending on how it is prepared. Consider baking, broiling and grilling your fish to maximize their health benefits and minimize added fat and calories.
Looking for a little crunch with your meal? Try crisping up your fish in a healthy way, such as pan frying or baking as opposed to deep frying. You can also use healthier oils such as canola, corn, olive, peanut, safflower, soybean or sunflower. Use a flour and breadcrumbs/cornmeal mixture to coat your fish before pan frying.
Crispy Baked Catfish
- Cooking spray
- 1/2 cup fine plain yellow cornmeal
- 1/4 cup all-purpose flour
- 1 Tbsp. salt-free Cajun seasoning
- 1 large egg
- 4 (5 oz.) catfish fillets
- 1/2 tsp. salt
- Tartar sauce and lemon wedges (optional)
Preheat oven to 450 degrees Fahrenheit. Line a large rimmed baking sheet with foil and top with a wire wrack. Coat the wrack with cooking spray.
Stir cornmeal, flour and Cajun-Creole seasoning blend together in a large shallow dish. Whisk egg in a separate shallow dish.
Pat fillets dry with a paper towel and sprinkle evenly with salt. Working with 1 fillet at a time, dip in the egg to coat, letting excess egg drip back into the dish. Next, dredge in the cornmeal mixture, turning to coat both sides. Transfer to the prepared rack on the baking sheet. Repeat with the remaining fillets. Coat the tops of the fillets with cooking spray.
Bake until crispy and golden, 15 to 20 minutes, turning the fillets over and coating with cooking spray halfway through. If desired, serve with tartar sauce and lemon wedges.