Fish is often listed as a top diet food, and rightly so since it´s full of protein and low in calories when it’s cooked right, plus there are the added benefits of good fats that you’ll find in oily fish like salmon and tuna. However, many of us aren’t eating enough fish, mainly because it can be difficult to find new and tasty ways to serve it as part of a healthy diet. But, with the recent warning from the World Health Organization about red meat not being very healthy for us, it seems like fish should really be on our weekly shopping lists! So, here we have some simple ways to eat more fish and benefit from its great weight-loss potential!
Tasty Ways To Get More Fish Into Your Diet
Do you eat enough fish? Probably not if a recent study by the USDA is anything to go by; the report showed that a whopping 80-90% of Americans aren’t eating the recommended two servings of fish or seafood per week. But why is this? Most people are intimidated by fish and see it as a ‘restaurant food’ - they think it’s too difficult to make at home, or too expensive, or maybe they just don’t know what to do with it. If this sounds like you then it’s time to re-think fish, so these tasty meal ideas will get you eating more fish in no time!
1. Easy Bake Salmon Fillets
This dish is so simple that it’s basically impossible to mess it up! And, it’s a great way to serve salmon, which is a real superfood as it helps to boost mood, makes you more beautiful and contains belly-fat-busting good fats!
For this recipe you will need a 4oz fillet of salmon for each person. First, make your topping from three chopped tomatoes, chopped onion, chopped garlic, a little lemon juice, thyme and oregano all mixed together. Cover one side of your salmon fillet with olive oil salt and pepper then place the fillet oil-side down on some silver foil. Top the fillet with the tomato mixture and then close the foil by twisting the edges together to cover the fillet completely but so that you leave space above the fillet and it’s not touching the foil. Place the foil packet on a large baking sheet and repeat until all of your salmon fillets have been individually wrapped in foil and placed on the baking sheet. Bake at 400°F/gas mark 6 for about 25 minutes, until the salmon is just cooked through. Be careful when opening the foil packets, then use a large spatula to transfer the salmon and toppings to a plate. Serve with a light salad and some in-season sweet potato for added vitamins and goodness.
2. Tomato & Thyme Cod
This super easy recipe is perfect for fresh or frozen fish, so you can whip it up even at a moment’s notice!
Chop an onion and fry it in some olive oil along with a heaped teaspoon of brown sugar, a few sprigs of thyme, a tablespoon of soy sauce and a 14oz can of chopped tomatoes. Bring it to the boil then add the cod fillets (again, it’s one per person), or if you prefer, you can use another white flaky fish such as pollock or tilapia. Serve with a small baked potato and some veggies and you’ve got yourself a fuss-free, healthy and filling meal right there!
3. Baked Lemon Sole
Another simple, easy bake recipe, this time with flavorsome lemon sole – see, trying out different fish isn’t so hard!
You’ll need one lemon sole per person, washed and then scored down to the bone in 1 inch intervals on both sides. Preheat the oven to 400°F/gas mark 6 then cover a baking tray with foil. Mix together a cup of halved cherry tomatoes along with four cloves of peeled and sliced garlic, oregano, basil, a bunch of trimmed and finely sliced spring onions, lemon juice, salt and pepper, a tablespoon of balsamic vinegar and two tablespoons of olive oil, then spread this mixture on the foil-covered tray. Place the fish on top then drizzle the fish with more lemon juice, olive oil and some parsley. Cook the fish in the pre-heated oven for about 15 minutes – when the fish is done it will pull away from the bone without problems, then when it’s ready serve with a light salad. And, if lemon sole is hard to come by for you then the recipe works with any flat fish – ask at the fish counter of the supermarket if you need advice.
4. Tuna Pasta with Homemade Pesto
Tinned tuna came first place in our list of snacks with the most protein, and while it can make a great snack to top up your protein for the day, tinned tuna is also perfect with pasta for a tasty and super easy fish dish, combining healthy fats, protein and fiber!
To make this tasty dish for four, cook 14oz of dried whole grain pasta (we like fusilli or penne best) in a pan of salted boiling water. For the last three minutes of cooking, add 7oz of halved cherry tomatoes and 5oz of frozen fine green beans. When the pasta’s done, drain and leave it in the pan with the veg for later. For the pesto, take a large pack of parsley, half a 4oz bag of rocket, three tablespoons of olive oil, and the zest and juice of one lemon, then season the mix and blend in a food processor. Add some water a little at a time until the mixture is the consistency you want for your pesto. Now, add the pesto, two 7oz cans of drained tuna and two tablespoons of cream cheese, stirring through until hot. Remove from the heat and toss the rest of the rocket over the pasta then serve.