3 Easy Fish Recipes
Eating fish
Whether you have diabetes, high cholesterol, high blood pressure, or you simply want to eat healthy as a preventive measure, fish is a must in your diet. Fish provides omega-3 fats and oils which are necessary for healthy arteries, healthy nerves, and a healthy heart. Here are 3 fish recipes I know you will enjoy.
Mediterranean Hake
Makes 4 Servings
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 sautée 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.
Spanish Cold Fish
Makes 4 Servings
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
Steam fish until tender. When cold, cut it in small pieces. Wash lettuce, chop it and place it on a tray. Place fish over lettuce. 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.
Salmon Rolls with Vegetables
Makes 4 Servings
Ingredients
4 fresh salmon filets
2 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.
Good appetite!
Emilia Klapp, RD,BS
www.TheDiabetesClub.com
