Here's the dish on fish: It's an excellent source of omega-3 fatty acids, which may protect against heart disease and stroke. But if you're like most women, you're not eating enough of it. In light of government warnings about the risk of mercury contamination in some species, many people "inappropriately curtail fish consumption and possibly increase their risk for adverse health outcomes," finds a recent report by the Harvard School of Public Health.
Fish—which many home cooks consider intimidating and complicated—is actually easy to prep and serve, as these five recipes prove. Here's the drill: Spread vegetables in a baking dish, drizzle with oil, and roast or steam until almost done. Turn the temperature up, tuck your favorite fillet in among the veggies, and roast or steam. In minutes, you'll have perfectly cooked fish and sumptuous vegetables on the side.
If all that isn't enough to get you to the fish counter in a dash, consider this: The type of fish you select is flexible. Mix and match the varieties, and before you know it, you'll be eating the two servings of fish you should aim for each week. Plan to cook fish approximately 10 minutes per inch of thickness.
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Fish with Crisp Potatoes
PREP TIME 15 minutes / COOKING TIME 38 to 60 minutes / MAKES 4 servings
4 med Yukon gold potatoes, scrubbed and cut into ¼" slices
2 Tbsp extra virgin olive oil
4 skinless halibut or other fish fillets (4–6 oz each)
1 bunch (about 12 oz) slender asparagus, trimmed
6 plum tomatoes, chopped (about 1 c)
2 Tbsp chopped fresh basil or cilantro
1 Tbsp fresh lime juice
½ tsp minced garlic
1. PREHEAT oven to 400ºF. Coat 13" X 9" baking dish with cooking spray. Add potatoes, drizzle with oil, and spread in even layer.
2. ROAST potatoes until browned on bottom, 30 to 45 minutes. Remove from oven. Turn potatoes so browned side is up.
3. INCREASE oven temperature to 450ºF. Place fish on potatoes. Place asparagus between fillets.
4. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
5. LET stand while making salsa: Combine tomatoes, basil, lime juice, and garlic.
6. USE wide spatula to serve potatoes with a portion of fish. Distribute asparagus evenly. Top with spoonful of salsa.
NUTRITION (per serving) 356 cal, 30 g pro, 36 g carb, 10 g fat, 1.5 g sat fat, 36 mg chol, 4 g fiber, 118 mg sodium
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Roasted Fish with Cumin Sweet Potatoes
PREP TIME 10 minutes / COOKING TIME 60 minutes / MAKES 4 servings
1 lb sweet potatoes, peeled and sliced ¼" thick
½ tsp ground cumin
1 Tbsp canola oil
4 catfish or other fish fillets (4 to 6 oz each)
1 tsp chili powder
½ c diagonally sliced scallions
1 bag (10 oz) frozen corn kernels, thawed
1 med green bell pepper, seeded and chopped
2 Tbsp fresh lime juice
1 Tbsp chopped cilantro
1 tsp finely chopped jalapeño, or more to taste
1. PREHEAT oven to 400ºF. In 13" X 9" baking dish, sprinkle potatoes with cumin and toss with oil to coat. Spread in even layer and roast until potatoes are browned, about 45 minutes.
2. REMOVE from oven. Increase oven temperature to 450ºF. Use wide spatula to gently turn potato slices. Arrange fish on top of potatoes. Sprinkle with chili powder and scallions.
3. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes per inch of thickness.
4. MEANWHILE, combine corn, green pepper, lime juice, cilantro, and jalapeño pepper.
5.LIFT with a wide spatulaa portion of potatoes with fish on top onto serving plates. Spoon corn salad on top.
NUTRITION (per serving) 349 cal, 22 g pro, 38 g carb, 13 g fat, 2.5 g sat fat, 53 mg chol, 6 g fiber, 142 mg sodium
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Roasted Fish with Artichokes
PREP TIME 10 minutes / COOKING TIME 40 to 50 minutes / MAKES 4 servings
2 lg red onions, cut into ¼" wedges
2 Tbsp extra virgin olive oil
1 pkg (10 oz) frozen artichoke hearts, thawed (about 2 c)
1 c sm cherry or grape tomatoes
2 Tbsp chopped parsley
1 tsp grated orange zest
1 clove garlic, minced
4 skinless flounder or other fish fillets (4 to 6 oz each)
1. Preheat oven to 400ºF. Combine onions and oil in 13" X 9" baking dish. Spread in even layer.
2. Roast until onions are golden, about 35 minutes. Remove from oven. Stir in artichokes and tomatoes.
3. In small bowl, mix parsley, orange zest, and garlic. Set aside.
4. Increase oven temperature to 450ºF. Push vegetables to one side of dish and add fish. Spoon vegetables over fish. Sprinkle with parsley mixture.
5. Return to oven and roast until fish is opaque in center, about 5 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
NUTRITION (per serving) 230 cal, 24 g pro, 15 g carb, 9 g fat, 1.5 g sat fat, 55 mg chol, 6 g fiber, 170 mg sodium
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Fish with Summer Squash
PREP TIME 8 minutes / COOKING TIME 33 to 40 minutes / MAKES 4 servings
1 strip lemon zest, cut into thin slivers
2 Tbsp extra virgin olive oil
1 lg red onion, chopped
8 oz zucchini, cut into ½" chunks
8 oz yellow squash, cut into ½" chunks
1 clove garlic, minced
4 striped bass or other fish fillets (4 to 6 oz each), about 1" thick
1 Tbsp red wine vinegar
1 Tbsp water
2 Tbsp finely chopped fresh mint leaves
1. PREHEAT oven to 400ºF. In 13" X 9" baking dish, combine lemon zest, 1 tablespoon of the oil, and onion, reserving 1 tablespoon. Spread in even layer. Roast until onion is tender, stirring occasionally, about 15 minutes.
2. REMOVE from oven. Stir in zucchini, squash, and garlic. Return to oven and roast 10 minutes. Remove from oven.
3. INCREASE oven temperature to 450ºF. Push vegetables to one side and add fish. Spoon vegetables over fish.
4. RETURN to oven and roast until fish is opaque in center, 8 to 10 minutes for thin fillets and 12 to 15 minutes for thicker fillets.
5. MEANWHILE, combine remaining tablespoon oil with vinegar, water, mint leaves, and remaining onion. Spoon over bass fillets and serve.
NUTRITION (per serving) 211 cal, 22 g pro, 8 g carb, 10 g fat, 1.5 g sat fat, 91 mg chol, 2 g fiber, 125 mg sodium
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Steamed Fish with Snow Peas
PREP TIME 10 minutes / COOKING TIME 12 minutes / MAKES 4 servings
4 skinless salmon or other fish fillets (4 to 6 oz), about 1½" thick
1 tsp grated ginger
1 clove garlic, minced
1 Tbsp fresh lime juice
2 tsp reduced-sodium soy sauce
1 tsp toasted sesame oil
2 scallions, thinly sliced
1 lb snow peas
1. RUB fillets with ginger and garlic. Coat steamer basket with cooking spray and arrange fillets in basket.
2. BRING 2" of water to a boil in a saucepan. Place steamer basket in saucepan and steam, covered, 8 minutes.
3. MEANWHILE, make sauce: Combine lime juice, soy sauce, sesame oil, and scallions in small bowl. Set aside.
4. TOP fish with snow peas and steam, covered, until fish is cooked through and snow peas are crisp-tender, about 4 minutes longer.
5. TO SERVE, make bed of snow peas, top with fish, and drizzle all with sauce.
NUTRITION (per serving) 271 cal, 26 g pro, 10 g carb, 14 g fat, 3 g sat fat, 67 mg chol, 2 g fiber, 162 mg sodium
