FOODIE FRIDAY--F is for FISH

  

Fish Studio Plate from popgoesmyvintage

fish trivet from DandelionGirl

 
After all the feasting that took place across the US yesterday, I thought a heathful recipe might be in order.  FISH seems a fitting choice. I could go on and on about the health benefits and potential risks in eating fish, but thought I'd cite a reliable source:

Excerpt from a Washington State Department of Health article:

Fish is brain and heart food - but trying to balance its health - boosting benefits with concerns about contaminant level can leave you floundering!  Sad and true, contaminants are in most foods, but don’t give up on fish, because fish are still an excellent health choice. 

The American Heart Association recommends eating fish twice a week because fish are a great source of protein, vitamins, and nutrients. Fish are loaded with omega-3 fatty acids, which provide protection from heart disease and are great brain food for you, your children and if you are pregnant, for your unborn child. It is important to continue to eat fish to gain the healthy heart and brain benefits. The key is to make smart choices and choose fish that are low in mercury, Polychlorinated Biphenyls (PCBs), and other contaminants......Fish is an excellent source of Omega-3 fatty acids, a fatty acid that our body cannot produce on its own. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Good fish choices for Omega-3’s include salmon, tuna (canned light), trout, sardines, sea bass, oysters, crab, perch, shrimp, and cod. Fish is low-fat and is a good quality protein, filled with vitamins like riboflavin (Vitamin B2), which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates and Vitamin D, which aids calcium absorption to help prevent osteoporosis. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, potassium (a mineral needed for muscles, nerves, and fluid balance in the body), iodine, and magnesium. When people substitute meat for fish, they decrease their intake of these essential vitamins, minerals, and Omega-3 fatty acids.  Fish is good choice for people with diabetes.  The high protein supply aids in the regulation of blood sugar. Fish is a good low calorie, high protein choice to assist in weight loss.

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You can read more, and check for which types of fish are recommended here:

cited article

SUPER EASY BAKED FISH VERA CRUZ STYLE

1 LB Fish Fillets  (your favorite variety, I like MahMahi or Salmon

Juice of 1/2 lemon

1 Can Mexican Style Stewed Tomatoes, drained and chopped

1 Onion, Sliced 

1/2 c. shredded cheese 

1/3 c. sliced olives 

2TBS capers (optional)

~~Preheat oven to 350. Lightly oil a baking dish.  (or use cooking spray)  Lay fillets in baking dish. Squeeze lemon juice over fish.  Season with salt and pepper.  Top with onion slices.  Cover with foil.  Bake 10 minutes.  Remove foil.  Pour tomatoes over fish and onions, spread evenly.  Bake add'l 10 minutes.  Top with cheese, sprinkle on olives and capers.  Bake @ 5-10 minutes more, until cheese is melted, and fish is desired doneness.

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