If you’re like many of our clients, you know that eating fish is healthy for your heart. You also know that most fish are an excellent source of lean protein. Protein helps you to maintain your muscle tone and to keep you feeling satiated. Fish have omega-3s fats which assist in keeping your heart healthy and may lower the risk of diabetes, dementia, arthritis and depression. Plus, fish are a great way to get iron and zinc.
So then why do so many people avoid fish? Based on what our non-fish-eating, health-conscious clients and friends tell us, they shun fish because they fear “fishy” fish. We all know what this means—they don’t want “strong” tasting fish.
As much as we personally love all types of fish, we get it; some people are just turned off by the thought and the smell of stronger flavored fish. Have no fear, there is a solution. We have our clients start off with milder fish. These fish are typically light, flaky white fish like tilapia, sole, cod, flounder, haddock and pollock. The good news is that even if you don’t care for the flavor of a certain light fish, it most likely won’t be so strong in flavor that it turns you off. So try to be a little adventurous, and if you don’t like one white fish, try another.
Here’s a recipe to help get your adventurous juices flowing. We love this recipe—and it works great no matter which white fish you use. So if you don’t love flounder, try sole. If you don’t care for sole try tilapia, and so on.
Dijon Flounder with Capers
4 fresh flounder fillets or white fish of choice (1 1/4 pounds total weight)
2 tablespoons country-style Dijon mustard
Freshly ground black pepper to taste
1 tablespoon drained capers
1 teaspoon fennel seeds
1/4 cup dry white wine
Salt to taste
1. Preheat oven to 350 degrees F.
2. Place rinsed and cleaned flounder fillets in a large baking dish. Lay the fish flat without allowing the fillets to overlap.
3. Spread mustard over fish and sprinkle with pepper, capers and fennel.
4. Pour the wine in the baking dish around the fish.
5. Place foil over the dish and bake in the oven for 8 minutes.
6. Carefully pull the foil off the dish and bake for another 3 or 4 minutes, until fish is cooked throughout.
7. Salt lightly to taste if desired.
Nutrutional information per serving: 151 calories, 3g fat, 1g saturated fat, 1 g carbohydrate, 27g protein, 225 mg sodium
Serve with your favorite fresh or steamed vegetables. Enjoy!