Introduction

Seafood is noted for its nutritional value and great taste.  The current advice from the government and many health organizations recommends two seafood meals each week.  Based on many studies, the scientific and academic communities are unanimous in their conclusion that the general public could benefit from this level of consumption. As I have stated in several posts on this site, moderation is key to healthy eating. For more information on the benefits of seafood, including scientific publications, visit www.seafoodhealthfacts.org. The 3 recipes presented below are all easy to prepare and provide good eating!

#1 Simple Baked White Fish with Peppers and Tomatoes

Serving for 4

Recipe Ingredients

  • 1-1/2 lbs of flounder, halibut or sole fillets
  • 1/4 teaspoon salt
  • 2 large bell peppers (red and yellow)
  • Cooking spray
  • 1 large sweet onions (chopped)
  • 3 large garlic cloves
  • 2 large tomatoes (seeded and chopped)
  • 1 tablespoon fresh tarragon
  • 1 tablespoon balsamic vineger

Directions

  • Preheat oven to 350 degrees
  • Place fillets in an oven-proof baking dish
  • Sprinkle with salt and pepper to taste and set aside
  • Place the bell peppers on an aluminum foil and broil for about 2 – 4 minutes until charred
  • Remove when cool enough to handle.  Remove the skin and seeds, then chop
  • Coat a non-stick skillet with cooking spray
  • Saute the onion and garlic until onions are golden brown
  • Add the peppers and tomatoes and cook over high heat for about 3 minutes
  • Stir in the tarragon and vinegar
  • Spoon over the fish fillets and bake for 10 – 15 minutes until the fish cooked.  Do not over cook!
  • Serve hot.

Nutrition information Approximately 209 calories:

#2 Simple Roasted Salmon with Brussels Sprouts

Serving for 6

Recipe Ingredients

  • 2 pounds salmon fillet, skinned , cut into 6 portions
  • 14 large cloves garlic, divided
  • 1/4 cup extra-virgin oil
  • 2 tablespoons finely chopped oregano, divided
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground pepper, divided
  • 6 cups Brussels sprouts, trimmed and sliced
  • 3/4 cup white wine

Recipe Directions

  • Preheat oven to 450 degrees F
  • Prepare the seasoned oil by mincing 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt, 1/4 teaspoon pepper.  Set aside
  • Halve the remaining garlic and toss with Brussels sprouts and add 3 tablespoons of the seasoned oil in a large roasting pan.  Roast stirring once for about 15 minutes
  • Add the wine to the remaining seasoned oil mixture to prepare the wine mixture
  • Remove the pan from the oven, spread the vegetables and set the salmon on top
  • Drizzle with the wine mixture
  • Sprinkle with the remaining oregano, salt (to taste) and pepper
  • Bake until the salmon is cooked through for about 8 to 10 minutes
  • Serve with lemon wedges (optional)

Nutrition Information Approximately 335 calories per serving

#3  Simple Artichoke and Sun-dried Tomato Tuna Salad

Serving for 4

Recipe Ingredients

  • 1 12-ounce can white tuna in water, drained
  • 1 !/2 cups marinated artichoke hearts, drained (reserve the liquid)
  • 1/4 to 1/3 cup chopped sun-dried tomatoes packed in olive oil
  • 1 1/2 tablespoon finely chopped fresh basil
  • 1/4 teaspoon coarsely ground black pepper

Recipe Directions

  • Toss the tuna, artichoke hearts, sun-dried tomatoes, basil, pepper and 2 tablespoons of the artichoke marinate in a medium-sized bowl.
  • Toss to mix well, and if too dry, add more marinate
  • Cover and chill until ready to serve by placing the mixture on a bed of fresh salad greens. (optionally, it can be served in a whole-wheat pita bread)

Nutrition information Approximately 155 calories: