The first step in preparing healthy fish is to locate a market that has well-trained fishmongers who can provide you with sound advice. Also, it is best to purchase the fish whole and have it cut for you rather than cutting it yourself. There are a few guidelines to follow when selecting a good fish: first, look at the gills. The color of the gills should be a nice, deep red.
Furthermore, the eyes should be bright and shiny, and the skin should be shiny and elastic as well, according to the rules. Aside from that, the smell of fresh fish is a little sea-like — it has a mild odor and does not have a particularly fishy smell to it.
Cooking is the most difficult part. Overcooking the fish is what causes the fish to smell bad in your kitchen and home, so avoid doing so at all costs. If it’s not done, you can put it back in the oven, but if it’s burned, there’s nothing you can do to save it.
Numerous well-known chefs regularly prepare dishes that include seafood, and they have developed a few dishes that are delicious, nutritious, and do not necessitate the use of special skills in their preparation. Once you’ve decided you’re ready to try some of the healthiest recipes out there, check out the list below. Get out your sunscreen and fishing net, catch some fish for dinner, and learn how to make the dishes on this list while you are out fishing!
Fish soup
This is a simple and straightforward dish to prepare. It is delectable and extremely popular among chefs such as Jamie Oliver, Daniel Boulud, Jacques Pepin, Thomas Keller, Gordon Ramsay, and the list goes on and on. It is dairy-free, and it is a hearty soup that is perfect for the winter. It has a medium difficulty level, which means that even complete beginners should be able to complete it. The positive aspect of this dish is that it contains 40.6 grams of protein and only 3.2 grams of fat.
Begin by trimming and chopping 1 small bulb of fennel, 3 celery stalks, and 1 fresh red chili into small pieces. Toss in some minced garlic (approximately 4 cloves) and 3-4 chopped tomatoes and mix well. Pick up 1 bunch of fresh thyme leaves and cut the fish into chunks to finish the dish.
Cook the mixture (fennel, celery, and garlic) in olive oil over medium heat, stirring occasionally, until the vegetables are soft. Continue to blend in 1 glass of white wine and some water until everything is well-combined. Continue to cook until the vegetables are tender, adding the tomatoes as needed. Add 400 grams of prawns, mussels, or clams and continue to cook for another 2 or 3 minutes, or until the fish has become opaque.
Serving suggestions: seasoned vegetables, drizzled with extra virgin olive oil, and a sprinkle of parmesan cheese. This recipe will take you approximately 30 minutes to prepare and will serve 4 to 6 people depending on how many ingredients you use. Additionally, it contains only 240 calories per serving. Give it a shot as soon as you possibly can!
Sesame seared salmon
This recipe is free of gluten and dairy ingredients. It is not difficult to prepare, and you should keep in mind that salmon contains a high concentration of omega 3, which is beneficial to our eyes and brains.
Purchase noodles and cook them according to the package directions, then squeeze a lime over them and combine.
Cut the salmon fillets in half lengthwise and then into thirds. Spread 4 tablespoons of sesame seeds on a wooden plank and press one side of the salmon into the sesame seeds to create a crust for the salmon. Cook the salmon fillets for 2-3 minutes, or until they are golden brown, in a large, dry nonstick skillet with the crust side facing the pan and the pan ajar. Then, flip it over and cook it for another minute on that side.
In a small mixing bowl, combine one garlic clove with 4 teaspoons of tahini, some lime juice, and water. Stir well to combine. An 8-inch-long piece of cucumber, two small carrots, and two baby beets are all you’ll need for the next step. Grate them and divide them between two plates. Separate the noodles into two piles.
One ripe avocado should be halved, peeled, and the stone removed before being divided between two plates. After that, insert the dressing into the holes and drizzle a few drops of oil over the entire thing. Place the salmon next to the avocado and cut the chili into thin slices.
There are 553 calories in this dish. In approximately 20 minutes, you will have two portions of the dish ready.
Kerryann’s homemade fish fingers & minty smashed peas
This is one of the best dairy-free dishes available.
You can use any type of fish for this recipe, but some people believe that cod and haddock are the best options. Place approximately 500 grams of peas in a strainer in the sink and pour boiling water over them to cook them. In a mixing bowl, combine the following ingredients: A mixture of 5 tablespoons of plain flour, 1 tablespoon of smoked paprika, a pinch of lemon zest, and salt and pepper to taste are combined.
Then, in a separate bowl, whisk together 2 large eggs. After defrosting the fish, make breadcrumbs from three slices of wholemeal bread and cut the fish into lengthways fingers after it has been defrosted. Toss them in the flour to coat them completely. The fish slices that have been through the flour should be dipped into the egg mixture before being rolled in the breadcrumbs.
Place them on a serving tray now. Fry the fish fingers on both sides for 2-3 minutes each on medium heat in a pan with 1 tablespoon of oil, until they are golden brown. After that, simply allow them to dry on a double layer of kitchen paper.
To prepare the pea puree in the meantime, pulse them in a food processor until they are smooth or, if it is more comfortable, use a fork to smash them up. Finally, season with a squeeze of lemon juice and a few chopped mint leaves, to taste, and serve immediately after preparation.
This recipe cooks in 30 minutes and serves 4 people at 388 calories per serving. It has 4 servings and takes 30 minutes to prepare. A mixed green salad is the best accompaniment, and ketchup can be added if you so desire.