10 Recipes for You to Include More Fish with Omega 3
You probably know by now that our body needs omega 3 fats, but that for whatever reason, our body cannot manufacture them. Thus, the only alternative is to obtain them from our diet. And you probably also know that the best source or omega 3 fats is fish.
Omega 3 fatty acids (fat) are needed in many areas of our body. A lack of this fat will create many health problems that will have serious implications in our quality of life and that can be avoided by eating more fish. Major problems that can be trigger by a lack of omega 3 fatty acids are:
- Vision
- Inflammation
- Alzheimer’s
- Heart disease
- Diabetes
- Cancer
- Immune system
To help you prevent many of these conditions I am including 10 fish recipes that are quite tasty and will help you include more fish in your diet.
Mediterranean Hake Ingredients
4 pieces of hake or any fish of your choice 1 onion finely chopped 2 green peppers, finely chopped bread crumbs 1 lb can of tomatoes, finely chopped parsley finely chopped 3 garlic cloves extra virgin olive oil black pepper Preparation Crush garlic cloves in a mortar and keep them aside. Heat 4 tablespoons olive oil in a skillet over medium heat and sauté onion and green peppers for 5 minutes. Add garlic. Add tomatoes and let everything cook for 5 minutes. Add a pinch of salt and black pepper. Place the hake (or any fish of your choice) on an oven safe tray and cover with sauce. Sprinkle with bread crumbs. Put it in oven for 45 minutes. Add parsley in the last 5 minutes. Serve hot. Makes 4 servings |
Spanish Cold Fish Ingredients
1 lb white fish 1 curly lettuce 1 tablespoon mustard 2 tablespoons vinegar capers 3 tablespoons extra virgin olive oil salt and black pepper Preparation In a separate bowl beat the vinegar, olive oil, salt, black pepper and mustard. Add capers to the sauce and pour over fish. Refrigerate for a few hours. Serve cold. Makes 4 servings |
Salmon rolls with vegetables Ingredients4 fresh salmon filets2 carrots
1 zucchini 4 green onions red spinach juice of ½ lemon 2 spoons olive oil salt and pepper Preparation Marinate the salmon filets with the lemon juice, pepper, and olive oil for about 30 minutes. Clean vegetables and cut them into thin strips and sauté them in olive oil for 2 minutes. Place zucchini and carrots on top of salmon filets and form 4 rolls, holding them with the green onions. Cook rolls in a steamer for 4 minutes. Place the rolls in a serving dish and garnish with red spinach. Makes 4 servings |
Sardines on Toasts Ingredients
4 canned sardines lettuce leaves 4 slices whole wheat bread 1 spoon mayonnaise made with olive oil 1 spoon balsamic vinegar 1 spoon extra virgin olive oil Preparation Toast the bread. Prepare a dressing with the olive oil, vinegar, and mayonnaise until you obtain a creamy texture. Clean the lettuce, chop it and mix it with the dressing. Spread the lettuce over the toasts, place the sardines on top of the lettuce and serve right away. Makes for servings |
Prawns with Spinach Ingredients
½ lb. fresh or frozen shrimp 2 spoons olive oil 2 garlic cloves ½ spoon grated lemon peel black pepper 2 lbs fresh spinach lemon slices 1 spoon parmesan cheese (optional) Preparation Thaw shrimp, peel them leaving the tails. In a small bowl mix the shrimp, garlic, olive oil, lemon peel and black pepper. Place the shrimp in a steamer for 5 to 6 minutes, medium heat. Place them aside. Clean spinach and place them is steamer for 2 minutes. Distribute spinach on the plates and place shrimp on top of spinach. Spread with parmesan cheese and garnish with lemon wedges. Makes 2 servings |
| Fresh cod with clams Ingredients
1 lb fresh cod filets 12 clams, cleaned 1 garlic clove 1 small glass of dry white wine parsley black pepper extra virgin olive oil salt Preparation Season fish filets with salt and set them aside. In a casserole put some olive oil and sauté garlic and parsley finely chopped. When garlic stars to get brown, add cod and white wine. Aside, in a frying pan with 1 glass of hot water, place the clams. As they start to open, move them with the fish. Drain the water from the clams through a thin cloth and pour over the cod. Cook fish, medium heat, for about 10 to 15 minutes, based on the thickness of the filets. When they are half cooked, turn them over. Let food settle for 5 minutes before serving. Makes 4 servings |
Mackerel in White Wine Ingredients
3 or 4 mackerels, cleaned 2 onions cut in rings 1 garlic clove, finely chopped 1 carrot, sliced 1 small glass of white wine black pepper parsley, finely chopped extra virgin olive oil salt Preparation Once mackerels are cleaned and without their heads, season them with salt. In a non sticking casserole, place some olive oil and cover the bottom with ½ the onions and carrots. Place the mackerels on top and pour wine over them. Add the rest of the onions and carrots, garlic and parsley. Add some salt; cover the casserole, and cook, medium heat, for 45 minutes. Shake the casserole at intervals to avoid the fish from sticking to the bottom. Check after 45 minutes. If done, uncover the casserole and place it in the oven to thicken the sauce. Serve immediately. You can garnish the dish with boiled potatoes cut in slices. Makes 4 servings |
Tuna with Onions Ingredients4 tuna steaks8 large onions, cut in rings
4 dl extra virgin olive oil 1 small glass white wine 1 tbsp vinegar salt Preparation Fry the onion rings, slow heat, in 2 deciliters of olive oil. Season when they are done, add the wine and cook until wine has reduced; add the vinegar. Fry the tuna separately in the rest of the oil, leaving it almost raw. Take off the skin and remove the bones, season and add the onions. Let everything cook for 3 more minutes. Serve hot. Makes 4 servings |
Baked Sea Bass Ingredients
4 thick fillets of sea bass 1 dl extra virgin olive oil 2 tbsp brandy 2 shallots finely chopped 3 dl cream salt and pepper Preparation Put oil in a nonstick casserole and sauté the onions. Before they change color add the fish filets. Brown them for a minute and turn them over. Flambé with the brandy and add the cream and pepper. Place casserole in oven, 350º degrees for about 6 minutes. Serve hot. Makes 4 servings |
Fish and seafood stew Ingredients
2 lbs of assorted seafood 2 lbs of assorted fish 1 glass of cider 1 tablespoon flour 1 large onion finely chopped 3 garlic cloves fresh parsley finely chopped extra virgin olive oil salt Preparation Clean fish and seafood and season with salt keeping them separate. In a fry pan put the oil and sauté the onion, garlic, and parsley. Before they get brown add flour. Stir and add cider. Let it boil for a couple of minutes. In a different casserole pour part of the sauce you have just prepared and then place a layer of fish, a layer of seafood and another one of sauce. Continue doing this until you finish all the ingredients. Cook until ready. If necessary you can add more cider and water (in equal amounts) and season with salt. Serve in the casserole where you prepared the stew. Makes 4 servings |
To your good health!
Emilia Klapp, R.D., B.S.
www.TheDiabetesClub.com
www.Discussion.TheDiabetesClub.com
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