Fish Tacos
Take a break from meat with a helping of heart-healthy fish. Any firm-fleshed white fish will do for fish tacos. Pick your favorite cooking method: Marinate your fillets and broil or grill them, or give them a quick milk bath and dredge in flour to fry in a little oil, or even microwave. Lay the fish on a warm corn tortilla and top with shredded cabbage, fresh salsa, and a squeeze of lime.
Spicy Fish Curry
Leaner fish like cod and sole will shrivel if cooked with dry heat, but they are good for poaching and other moist heat cooking. Gently simmer chunks of lean fish in low-sodium chicken or vegetable stock with a touch of coconut milk and Thai curry paste, along with sautéed veggies like zucchini, eggplant, and mushrooms, for an easy weeknight dinner.
Tilapia Veracruz-style
Tangy tomato sauce spiked with olives, garlic, and peppers is perfect for this mild fish. Marinate and pan fry it, or cover it with sauce and bake in a 350 degree oven 15-20 minutes, until fish flakes at the touch of a fork. Frozen fillets are fine. In fact, when it’s been flash-frozen at sea, frozen seafood may be fresher than the fillets on display at your grocery.
Fish en Papillote
It may sound fancy, and it is when you use the traditional paper packet. But cooking up fish in foil is simple and quick. Just tuck each portion into a foil pocket along with olive oil, the seasoning of your choice (lemon and garlic are always good), and some veggies. Seal it up, leaving a little room for steam, and pop it in the oven.
Ceviche
Super-fresh ingredients are the key to this no-cook Latin American dish made from fish and shellfish marinated in lime juice. Onion, pepper, garlic, and cilantro are traditional, but avocado, mango, or even watermelon and mint can work well, too. The acidity of the citrus fruits safely preserves the seafood. But if you don’t want to eat raw fish, try a “mock ceviche” recipe.
Grilled Fish With Salsa
Fresh salsa — whether it’s made with tomatoes, peppers, and onions, or even mango spiked with red onions and cilantro — makes a super-easy, tasty topping for grilled fish.
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