Awesome fish!

[ami]

How to Find the Freshest Fish

Fish is a staple of the South Beach Diet for many reasons. For one thing, fish is an excellent source of lean protein. Additionally, many types of fish are rich in heart-healthy omega-3 fatty acids and most contain essential vitamins and other nutrients that can help prevent heart disease, diabetes, depression, and some cancers. Fish can also be cooked quickly and easily, and it lends itself to a variety of flavors and ingredients. But how can you tell if the fish you buy is fresh? Follow these tips to help you find the tastiest fish.

Look for bright clear eyes. If you’re buying whole fish to save money (and having your fish purveyor fillet it for you), bright clear eyes are an indication of freshness. Although dull-eyed fish may be safe to eat, they are past their prime and peak freshness. Fish eyes should be bulging and clear. If the eyes are sunken or discolored, then the fish may not be fresh.


Take a whiff. Some people are turned off by the idea of eating fish because of its strong taste and smell. When you first enter a fish market and you detect a strong smell, chances are some of the fish are old or not properly refrigerated. A reputable fish market should not smell strongly of fish. Fish that have lighter or milder flavors and smells are halibut, tilapia, mahi mahi, sea bass, and grouper. Ask the dealer to point out the freshest unfrozen fish and those that have been previously frozen. The dealer can also tell you which fish has been caught wild or farmed.


Observe the color. The flesh of fish fillets should look firm, bright, and clear. For instance, fresh tuna will have a dark red color, and farm-raised salmon will be bright pink. Wild salmon is generally redder than the farm-raised variety; white fish should have a clear appearance. As a general rule, avoid all fish that have any discoloration or show signs of aging. On whole fish, the gills should be deep red and the skin vibrant and unbroken.


Check the placard. Most grocery store fish departments will use placards to label the fish as either fresh or frozen. Note that there’s nothing wrong with a frozen piece of fish — in fact some frozen fish are fresher because they’re frozen at sea immediately after being caught. The most common frozen-at-sea fish are swordfish and cod. Local fish tend to be fresher than those that have been shipped.

[Jobeds]

A similar recipe is baked tilapia, but I mix together a little sour cream with dijon mustard in a small dish, and spread over the top of the fish before baking. Then shake the parmesean cheese over the top. Bake and enjoy!! I buy the tilapia bags from Sams club and just follow the baking instructions on the back. This is quick and so easy and very yummy! Good for phase 1 also!

[Honeymoon]

Oh, this sounds great! Yummy!!!

[ami]

A Healthy Make-Ahead Meal

Looking for a quick and healthy lunch or dinner? Sometimes the easiest recipes for busy days are those you can prepare well in advance and freeze, so they’re ready when you are. This make-ahead dish will come in handy time and again. Prepare the salmon burgers for a weekday meal for your family or as a dinner for guests.

Dijon Salmon Burgers (Phase 1)

Description
Make a double batch of these delicious burgers to freeze for future use. Simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook as below.

Tip: The salmon mixture is moist and loose, so be sure to refrigerate it before forming the patties to help them hold together during cooking. The burgers firm up once the first side is cooked.

Makes 4 servings

Hands-on time: 15 minutes
Total time: 1 hour

Ingredients
3 pouches (6 ounces each) boneless, skinless pink salmon
3 scallions, chopped
2 tablespoons chopped fresh dill or tarragon
1 tablespoon nonpareil capers, drained and rinsed (optional)
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup reduced-fat mayonnaise
1 large egg
4 teaspoons extra-virgin olive oil
Lettuce leaves, for serving
Sliced tomato, red onion, and cucumber, for toppings (optional)

Instructions
In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.

When ready to cook, form the salmon mixture into 4 (1"-thick) patties, pressing the mixture together so the patties are firm.

In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.

Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

Nutritional information
Per serving:
251 calories
13 g fat (2 g sat)
3 g carbohydrate
34 g protein
0.4 g fiber
725 mg sodium

[Healthybound]

All these variations sound so yummy. I am definitely going to make my next fish dish with Recipelover's recipe. And then I'm thinking I will try it with eggplant only bake it. I just can't believe all the different ideas that came from just one recipe. As Graham Kerr used to say: 'Springboarding'!!!!!

[Quirquie]

I am definitely going to make my next fish dish with Recipelover's recipe. And then I'm thinking I will try it with eggplant only bake it.

I have already done this, I sliced the eggplant thin and salted/sweated/rinsed/dried and then I used 1 egg white with garlic powder and basil, then parm cheese and I baked it until they browned, but they became crunchy like chips and they were awesome! I had thought they would make a good eggplant parm type of thing, but I guess I sliced them too thin, it was a great mistake.

[Torlan_P]

Just thought I'd pass along a suggestion as well...

I bake this recipe, not fry.

Also, paprika sprinkled lightly before cooking = delicious!! Probably takes the place of the cayenne but without as much kick. Still the flavor though!


Edited to say:
I also don't use any egg. We defrost the tilapia, drizzle a bit of olive oil, and then put parmesan, salt, pepper, paprika and italian seasoning on top. Bake at 400 for about 10 mins (but I like my fish well done, recipe says 7 min).

[ami]

Go Fish for Dinner

Fish is easy to prepare, naturally flavorful, and fatty fish in particular are an excellent source of heart-healthy omega-3 fatty acids. This recipe features grated Parmesan cheese and strips of orange zest for a tasty spin on a traditional fish entrée.

Baked Parmesan-Stuffed Mackerel (Phase 1)

Description
Mackerel is an oily fish that’s a great source of heart-healthy omega-3 fatty acids and vitamin B12 (a 3-ounce serving provides nearly 700 percent of the RDA for B12). Be sure to use the smaller Spanish mackerel and not king mackerel (which can be high in mercury). Or try very fresh bluefish instead.

Makes 4 servings

Hands-on time: 10 minutes
Total time: 30 minutes

Ingredients
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2 cup grated Parmesan cheese (2 ounces)
4 (6-ounce) skinless Spanish mackerel fillets
Salt
1 can (14.5 ounces) diced tomatoes with garlic, with juice
1/2 teaspoon dried oregano
3 strips orange zest

Instructions
Heat the oven to 450°F.

In a medium bowl, stir together the spinach and Parmesan. Season the fillets on both sides with salt. Spread the spinach mixture over the flat side of each fillet. Fold the fillets in half crosswise.

In a 9 x 9-inch baking pan, stir together the tomatoes and their juice, oregano, and orange zest. Place the fillets in the pan and cover with foil. Bake for about 20 minutes, until the sauce is bubbly and the fish flakes when tested with a fork. Serve hot with the sauce.

Nutritional information
Per serving:
323 calories
15 g fat (6 g sat)
4 g carbohydrate
41 g protein
2 g fiber
413 mg sodium

[ami]

A Zesty Seafood Recipe

Looking for an easy, healthy way to transform traditional seafood meals? Try flavoring your dishes with fresh lemon and lime juice. This tangy mahi mahi recipe will give you a taste of the tropics wherever you live.

Mahi Mahi With Citrus (Phase 1)

Description
Mahi mahi is a sturdy fish that stands up well to pan or grill cooking. Whatever way you choose to cook it, the tangy citrus and toasty garlic flavors will come through beautifully. Turn leftovers into Mahi Mahi Salad by adding chopped cucumber and scallion and one or two teaspoons of mayo; on later Phases, you can serve it on a crisp slice of whole-grain toast.

Prep time: 5 minutes
Cook time: 20 minutes (includes marinating)

Makes 4 servings

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice
1 garlic clove, minced
1/2 teaspoon dried thyme
Salt and freshly ground black pepper
4 (6-ounce) skinless mahi mahi fillets, about 3/4" thick

Instructions
Whisk together oil, lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place fish in a shallow dish, drizzle with citrus mixture, turn to coat, and marinate at room temperature for 10 minutes.

Heat grill pan or nonstick skillet over medium-high heat. Add fish and cook 3 to 4 minutes per side. Serve hot.

Nutritional information
Per serving:
210 calories
8 g fat (1.5 g sat)
1 g carbohydrate
32 g protein
0 g fiber
220 mg sodium

[ami]

An Elegant Fish Dinner

Fish is an excellent source of lean protein and heart-healthy fats, and it’s therefore a natural choice on the South Beach Diet. Marinated artichokes flavor this cod recipe and the use of monounsaturated extra-virgin olive oil instead of butter in cooking keeps the entrée light and healthy. This dish not only tastes delicious, it can also be prepared in 20 minutes!

Cod With Artichokes and Basil (Phase 1)

Description
Marinated artichoke hearts provide concentrated flavor and a delicious cooking liquid. Together with aromatic basil, they are the perfect foil for the flaky, light cod. You can also try pollack, haddock, snapper, or turbot for this recipe.

Prep time: 5 minutes
Cook time: 15 minutes

Makes 4 servings

Ingredients
1 1/2 pounds cod fillet
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 tablespoon dried basil
Salt and freshly ground black pepper
10 ounces marinated artichoke hearts (about 12 pieces), plus 1 tablespoon liquid from jar

Instructions
Heat oven to 450°F.

Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Nutritional information
Per serving:
250 calories
10 g fat (1 g sat)
8 g carbohydrate
33 g protein
3 g fiber
430 mg sodium

[ami]

Grilled Tuna with Provençal Anchovy Sauce
This recipe makes 4 servings
Recipe Nutrition Info
This simple recipe is made with herbes de Provence, a dried herb blend that is used regularly in southern France and most often includes basil, fennel seed, lavender, marjoram, summer savory, rosemary, and thyme. If you can't find it in the spice...More
Ingredients

1 spray(s) cooking spray
to coat a grill or grill pan
1 1/2 pounds fish, tuna steaks
about 1 1/4 inches thick
1 tablespoon oil, olive, extra virgin
1 clove(s) garlic
small, minced
1/2 teaspoon herbs de Provence
2 fillet(s) anchovies
2 fillet(s) anchovies
1 tablespoon vinegar, red wine
1 tablespoon parsley, fresh
chopped

Instructions

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tuna 2 to 3 minutes per side for medium-rare. Transfer to a cutting board.
2. In a small saucepan, heat oil over medium-low heat. Add garlic and cook, stirring with a wooden spoon, until softened but not browned, about 1minute.
3. Add herbs de Provence and anchovies, mashing anchovies with the back of the wooden spoon until they break up, about 30 seconds. Remove the pan from the heat and stir in vinegar and parsley. Transfer anchovy sauce to a small bowl.
4, Thinly slice tuna, divide among 4 plates, and drizzle with anchovy sauce. Serve warm.