Fish Recipes For A Healthy Heart

What type of fish is the healthiest for your heart? Salmon is an excellent omega-3-rich fish option. Sardines and Atlantic mackerel, cod and herring. Lake trout and tuna is great too.

What is the healthiest way to cook fish?
The healthiest cooking methods save the most nutrients while limiting the loss of good omega-3 fats. You can microwave, bake, steam, and poach your fish, these are your best chances in general of making the perfect fish dishes. Also take a look at low carb fish recipes for a balanced diet.

Pak Choi with Chinese Baked Sea Bass

Time to prepare: 5 minutes
Time to prepare: 15 minutes
Serves: Two people

Calorie count per serving:
Energy243 caloriesFat 9.6 grams of fatSaturates1.7gSugars 2.7gSalt1.1gThis flavorful dish, bursting with fragrant Asian ingredients, is the ideal mid-week lunch for two.

Ingredients
Two fillets of sea bassOne red chilli pepperOne teaspoon ginger rootPak choi (300g)Two tsp extra virgin olive oilOne tablespoon sesame oilTwo cloves garlicTwo tablespoons soy sauce (low salt)

Directions
Preheat the oven to Gas Mark 6/200 degrees Fahrenheit/180 degrees Fahrenheit Fan. Prepare sheet of foil to wrap the bass fillet in.

Sprinkle the chilli, ginger, and a touch of salt over the bass in the centre of the foil. Place the fish in the oven for 15 minutes after folding the foil into a bundle around it.

In the meantime, steam the pak choi for at least 10 minutes. In a small frying pan, heat the oils and gently cook the garlic. Serve the fish on top of the pak choi with a drizzle of garlic oil and soy sauce.

Cabbage and Cod
Time to prepare: 5 minutesTime to prepare: 25 minutesServes: Two people

Calorie count per serving:
Energy:283 caloriesFat:13 g of fatSaturates: 2.9gSugars:7.6gSalt: 1.4g
This meal is not just heart-healthy and saintly, but it’s also quick to make. If you don’t have a microwave, you may cook the fish for 7-8 minutes on a medium grill, turning once to ensure it’s cooked all the way through.

Ingredients
Rapeseed oil, one tbsp.Two rashers lean bacon1/2 savoy cabbage, finely shredded with the stalks removed75 mL vegetable stock (low salt)Two cod fillets, skinned and debonedSeasoning with black pepper

Method
Break up the bacon into small pieces after grilling until crisp but not burned.In a pan with hot oil, combine the crumbled bacon and cabbage and stir-fry for a few minutes.

Continue to whisk in the vegetable stock until the cabbage is almost tender. Fill a microwave-safe bowl halfway with the cabbage mixture. Season the fish fillets, arrange them on top of the cabbage, and wrap them in cling film. Cook for 5-6 minutes on high, or until the fish is done (it will turn opaque). Serve with a side of fresh potatoes and a second vegetable.

Saltimbocca Cod

Time to prepare: 5-10 minutes
Time to cook: 10 minutes
Serves: Two people

Calorie count per serving:
Energy233 caloriesFat3.8gSaturates1.2gSugars2.5gSalt1.8gA wonderful, low-fat dish served on a bed of beans for added fibre.

Ingredients
2 x 100g skinless cod fillets
Black pepper, freshly ground
Four sage leaves, fresh
Two slices of lean prosciutto
Spray with olive oil
Four garlic cloves, finely chopped
One tablespoon of white wine
One x 410g cannellini bean can be rinsed and drained
A couple of thyme sprigs

Method
Season the piece of fish with ground black pepper after thoroughly drying it.On each piece of fish, place one sage leaf.Wrap the prosciutto over the fish in a parcel-like fashion, then top with another sage leaf.

In a pan with a drizzle of olive oil spray, heat the finely sliced garlic. Cook until the garlic is tender. Bring the wine and beans to a boil, then remove from the heat. Set aside with a pinch of black pepper and a sprig of fresh thyme.

Heat a spray or two of oil in a large, heavy-bottomed pan over a medium temperature. Cook for 5 minutes on each side with the wrapped cod packages in the oil. Reheat the bean mixture gently before serving it into plates. Place the cod on top of the beans. Serve with toasted bread and a side salad or steamed green vegetables.