Nutritious Fish Recipes
Fish is nutritious, and there are many nutritious fish recipes online you can make at home. They are high in omega-3 fatty acids, vital vitamins like D and B2 (riboflavin), as well as minerals like zinc, magnesium, potassium, and phosphorus. Vitamin D and zinc. With these simple, reliable recipes, you can start cooking with fish for a healthy meal. These fish recipes are also good if you are looking to lower cholesterol levels.
Provençale refers to a fish stew with a southeastern French twist. This protein-rich buffet of mussels, clams, shrimp, and scallops is sure to quench your appetite and satisfy your seafood desires. Clams, scallops, shrimp, and mussels provide the appropriate quantity of lean protein in this stew, typical of southern French fish recipes.
One tablespoon extra-virgin olive oilOne finely sliced medium red onion
Twotbsp fresh basil, chopped
One finely sliced medium red bell pepper
One finely sliced medium yellow bell pepper
Two tbsp garlic, minced
One pound chopped fresh tomatoes
One cup water or veggie broth
Mussels, 1 1/2 pound, washed
One quart of white wine
One quart of clam juice
One pound washed littleneck clams
One lemon’s zest
Ten large scallops, fresh
Season with salt and pepper to taste
One pound peeled and deveined medium wild shrimp
In a pan, heat the oil, then cook the onion, peppers, and one tablespoon garlic for 15 minutes over medium heat. Simmer the tomatoes and broth together.
Add mussels, 1/2 teaspoon garlic, 1/2 cup wine, and 1/2 cup clam juice to a heated sauté pan. Cook mussels until all shells have opened, covered. Drain any residual liquid in a colander and set it aside. Reverse the process with the clams. Strain the mussel and clam juice and add it to the tomato sauce along with the lemon zest.
Season scallops with salt and pepper and cook for 30 seconds on each side in a sauté pan; put aside. In the same pan, sear the shrimp for 2 minutes on each side. Add the seafood to the sauce and cook for 20 minutes on medium-low heat. Stir in the basil.
Salmon with a Sesame Glaze
Wild salmon is a super food rich in omega-3 fatty acids, vitamins and minerals such as B12, vitamin D, and selenium, as well as protein. The protein content of a six-ounce serving of salmon is 34 grams.
Spray with olive oil
Two wild salmon-grain mustard (6 oz)
One tablespoon mustard (whole grain)
One tablespoon of agave nectar
One tablespoon balsamic vinegar
A quarter teaspoon of dried chilli flakes
1/2 teaspoon sesame oil, roasted
1/2 teaspoon Thai basil, finely chopped (optional)
To make green beans
One pound trimmed green beansFour tsp fresh dill, choppedOne tablespoon shallot, mincedOne tbsp extra-virgin olive oilOne teaspoon of lemon juiceOne teaspoon mustard (whole grain)A quarter teaspoon of salta quarter teaspoon of freshly ground pepper
Preheat the oven to 420 degrees Fahrenheit.Spray an oven tray with olive oil spray and cover it with aluminium foil.Place the salmon on the oven tray, skin-side down (if you’re using the skin).
Combine mustard, agave, vinegar, chilli flakes, sesame oil, and basil in a mixing bowl. Pour over the salmon—Bake for about 10 minutes, or until the salmon reaches a temperature of 160 degrees Fahrenheit.
In a large sauté pan, bring one inch of water to a boil for the green beans. Cook, covered, until green beans are soft and crisp, about 2-3 minutes. Remove from the heat and set aside to keep warm.
Whisk the dill, shallot, oil, lemon juice, mustard, salt, and pepper in a mixing bowl. Toss in the still-warm green beans to coat. Cover, allow 5 minutes for flavours to meld before serving.