Easy Weeknight Fish Recipes

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Megan Wolf RD
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steamed-cod-and-sundried-tomato-olive-tapenade

Are you looking to get more fish into your diet? This flavorful recipe makes it easy to increase your fish consumption. White meaty fish, such as halibut and the cod served here, is low in calories but high in protein. For those of us watching our waistlines, fish is a great choice especially when it replaces fattier cuts of red meat. And because it's so low in calories, it means we can have a larger portion for fewer calories.   If you are new to fish, try replacing one meat dish a week with a fish dish. Small changes will add up quickly!

This Mediteranean style steamed cod recipe is healthy and flavorful, bursting with unsaturated fats and lots of strong flavors. Because cod, as mentioned above, is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sundried tomatoes, garlic and white wine provide savory bursts of flavor. I serve this dish a bright green vegetable such as sautéed Brussels sprouts in garlic and olive oil, or just-wilted garlic kale.

Sesame Soy Salmon

Sesame Soy Salmon

Fish is an excellent source of protein. And salmon is an especially good source of healthy fats, namely omega-3 fatty acids. These fats are great for reducing inflammation and the risk of developing heart disease, two things that are very important in keeping healthy. But salmon is not the only source of these good-for-you fats. Broaden your palate and try other fish rich in Omega-3s: tuna, trout, mackerel and arctic char are also great options.

Salmon has a naturally strong flavor which holds up nicely against this savory  marinade for a Sesame Soy Salmon. Allowing the fish to marinate long enough helps to meld the flavors together for a cohesive dish. The addition of a crunchy vegetable base adds interesting texture and  lots of flavor.

What is your favorite fish? I hope I inspired you to eat it more often.