They Say Eat More Fish

Not only do nutritionists recommend eating more fish, they specifically emphasize the health benefits of those species containing higher levels of so-called omega-3 fatty acids. Together with their omega-6 cousins, they are known as ‘essential fatty acids’, which cannot be synthesized by the human body. Omega-3’s are found in ‘fatty’ fish such as salmon and of course sardines, mackerel and anchovies. There are many other sources of omega-3 fatty acids such as almonds, walnuts, leafy green vegetables and eggs. But if you’re like me and don’t go for the more ‘flavorful’ fatty fish, but you like salmon and those other omega-3 containing foods, you are still in luck.

But let’s not get too carried away. White fish is still great for you, so I for one will continue enjoying Cod and Tilapia, along with Salmon, thank you very much.


Oven Poached Salmon and Summer Vegetables
4 portions salmon fillet, about 1/3 lb. each, skin removed
1 yellow summer squash, seeded and sliced into half-moons
2 dozen grape tomatoes
1 dozen asparagus spears
8 fresh basil leaves, cut in chiffonade
palmful fresh mint leaves
2 tsp anise seeds (optional)

Preheat oven to 400F. Place each salmon filet on a separate piece of aluminum foil more than big enough to completely wrap the fish. Distribute the remaining ingredients scattered on top of the salmon. Salt and pepper to taste. Wrap the fish tighly in the foil and place on a cookie sheet. Bake for 20 minutes.


Pan Roasted Cod over Soba Noodles
2 cups chicken broth
1 cup water
1 Tbsp soy sauce
1 Tbsp spiced rice wine vinegar
1 tsp sesame oil
½ red pepper, halved and thinly sliced
¼ cup shredded carrot
1 very small yellow squash, sliced
1 small can sliced mushrooms, including liquid
¼ lb. soba noodles
1½ lb cod fillet, cut into 4 pieces
3 cloves garlic, sliced
½ inch fresh ginger, minced

In one pot, combine broth, water, soy sauce vinegar, sesame oil and mushrooms (including liquid from can. Bring to a boil and add soba noodles, carrots, pepper and squash. Simmer, stirring often.

Meanwhile, heat a separate non-stick skillet and cook cod over very high heat in a bit of canola or peanut oil for about 2 minutes. Flip carefully and continue cooking another 2 minutes. Set aside. In same non-stick skillet, fry the garlic and ginger over medium heat in a bit of canola or peanut oil until fragrant, but not browned. Set aside.

When noodles are done (they should take no more than 5 minutes), transfer one fourth of the noodles, vegetables and broth to each of four bowls. Top the noodles with one of the fish portions and scatter the garlic and ginger on top of the fish pieces.

Salmon Stuffed with Crabmeat
4 salmon filets, tail end, skin removed, about 4-inches long each
3 cups herbed seasoned stuffing mix
1 can crab meat, picked through and drained
Fresh herbs such as oregano, mint or tarragon

Prepare stuffing mix according to package directions (I like to add a bit of garlic passed through a press). Mix in the crabmeat with the stuffing. Lay each fillet out on a work surface and divide the stuffing among the four filets. Roll each fillet up and place seam-side down in a baking dish. Spray with oil and top with fresh herbs. Bake for 20-30 minutes, until heated through.

Tilapia with Creamy Guacamole and Fresh Tomatoes
4 Tilapia filets
2 fresh ripe tomatoes, diced and drained
½ lemon, quatered

Creamy Guacamole
1 avocado. Finely diced
juice of half a lime
1 clove garlic, pressed through a garlic press
¼ tsp chili powder
¼ tsp powdered cumin
dash Cayenne pepper
dash salt
1 Tbsp good real mayonnaise (or sour cream)

Prepare guacamole by mixing all guacamole ingredients together, mixing well to achieve a creamy consistency.

Meanwhile, sauté the tilapia, preferably on an oil-sprayed non-stick ridged grill pan, about 5 minutes on one side. Flip and finish cooking about another 2 to 3 minutes, depending on the thickness. Salt and pepper to taste.

Plate the tilapia and sprinkle with lemon. Top with a dollop of creamy guacamole and some diced tomatoes.