Many of us eat little fish or seafood in the course of a week, which is a pity, as fish is a great source of protein that happens to be low in saturated fat. Indeed, fish is an excellent source of omega-3 fatty acids, the good fats our bodies need but cannot manufacture. Make it a goal to include fish in your diet, preferably twice a week.
Lemon Garlic Cod
Cod is easily available, and usually fairly inexpensive. It’s relatively mild-tasting, which means it’s an easy dish to add flavor with. A simple drizzle of lemon, garlic, olive oil combined with a sliver of butter for added flavor, and some fresh chopped parsley make this heart-healthy fish dish divine.
Add some zest to your seafood with these fiesta-style scallops. Scallops are mild, delicate, and appeal even to those who are not terribly fond of seafood. They’re quick and easy to cook, too. If you need some help on what to look for when shopping for scallops, try this handy guide to buying fresh scallops.
You don’t need greasy, deep-fried fish for tacos. Instead, use firm white fish such as cod or halibut, and marinate them for a short time to infuse flavor. These fish tacos are perfect for those who need to eat wheat or gluten-free, too.
This fish pie counts as comfort food, but it’s comfort food lite. Instead of making a sauce using a butter and flour base, the sauce is thickened with cornstarch. Only the potato topping has a small amount of butter in it. Cod is perfect for this pie, but other white fish would be great, too.
Frozen fish sticks are gone! These crunchy chunks of breaded fish are real kid pleasers. Baked rather than fried, these chunks of breaded cod go perfectly with oven-fried russet potatoes and peas.
Low-Fat Spice-Rubbed Cod
A simple seasoning mix of paprika, cumin, coriander, and turmeric is a great rub for cod. This recipe creates a low-fat fish entrée that is perfect for busy families because it can be ready in less than 30 minutes. The fish can be broiled, though you might also like to cook it on the grill. How long the fish needs to cook depends on its thickness. As a general rule, allow 10 minutes per inch.
Whether you are trying to lose weight, lower your bad cholesterol, or simply want to be more heart-healthy, minimizing foods high in saturated fats is a good idea. While some high-saturated fat foods may already be on your radar (beef, cheese), others. You may start to consume seafood in low-fat version.