Healthy Recipes: Fish 5 Ways

by Robin Miller, nutritionist and author of “Robin Takes 5: 500 Recipes, 5 Ingredients or Less, 500 Calories or Less, for 5 Nights a Week at 5:00 PM“

Why we love this:

By now, you know that salmon is an excellent source of omega-3 fatty acids, but do you know what they do? Omega-3s can help lower the risk of cardiovascular disease—the number one killer in the world. What’s more, they can also protect against depression, dementia, cancer and arthritis. As if that’s not enough reason to whip up this dish, you’ll also get cancer-fighting compounds from the onion, chives and ginger; plus, the ginger also helps stimulate circulation.

Ingredients:

Cooking spray

4 salmon fillets (about 4 ounces each)

Salt and freshly ground black pepper

1 cup light honey mustard vinaigrette

1/4 cup chopped yellow or Vidalia onion

2 teaspoons minced fresh ginger

2 tablespoons chopped fresh chives

Directions:

Coat a stovetop grill pan or griddle with cooking spray and preheat to medium-high. Season both sides of salmon with salt and pepper and add the fish to the hot pan. Cook for 2 to 3 minutes per side, until fish is fork-tender (still pink in the center is also fine). Meanwhile, in a blender, combine vinaigrette, onion and ginger. Puree until blended. Transfer mixture to a bowl and stir in chives. Arrange salmon on a serving platter and spoon vinaigrette over top.

Serves 4

by Erin Palinski-Wade, R.D., author of “Belly Fat Diet For Dummies”

Why we love this:  

Coconut water is low in calories, naturally fat- and cholesterol-free, offers more potassium than bananas, and nourishes in a way that water can’t by providing you with essential electrolytes for hydrated, radiant skin. Plus, the omega-3 fatty acids in the fish help to promote a glowing complexion and shiny hair.

Ingredients:

1 (2-ounces) Tetra Zico Pure Premium Coconut Water, set aside

3 fillets of white-fleshed fish (tilapia, mahi-mahi and trout all work)

1 lime, zested and juiced

1 lime for garnish

1 kaffir lime leaf

1 clove garlic, minced

2 teaspoons ginger

1/2 teaspoon honey

1 Thai bird chili diced, or spicy fresh red chili if unavailable

1 tablespoon fish sauce

1 stalk fresh lemongrass, bruised (simply whack the lemon grass firmly with the

blunt edge of your knife)

1 teaspoon curry powder

1/2 cup dry (unsweetened) shredded coconut

2 ounces coconut milk

1 cube vegetable bouillon

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Directions:

Heat Zico coconut water in a large pot to 160 F. In the meantime, toast the coconut in a hot wok (medium to medium high heat). Make sure to watch carefully and pull once it’s browned. Set aside half of the coconut. Add all of the other ingredients, except for 2 ounces of coconut water and the fish, and stir to combine. Allow sauce to simmer on very low heat for 10-15 minutes. Once coconut water reaches 160 F, drop in cube of vegetable bouillon and allow to dissolve. Gently slide fish into the pot (a spider spatula is excellent for this) and allow it to poach for about 5 minutes, depending on the size of the fillets. Remove from heat and transfer to a warm plate. Check on your sauce—if too thick, spoon remaining poaching liquid into the sauce until desired consistency is achieved. Taste for seasoning, and add salt (or if you would prefer, fish sauce) as needed. Remove lemongrass and kaffir lime leaf, spoon over fish, and garnish with lime wedges and remaining toasted coconut.

Serve over brown rice or with steamed vegetables for a healthy meal.

by Catherine McCord, owner of Weelicious.com and author of “Weelicious: 140 Fast, Fresh, and Easy Recipes“

Why we love this:

With this simple recipe—just four ingredients, hello!—you’ll get a good dose of protein from the scallops and a natural sweetness from the honey. The miso is also loaded with fiber, iron and vitamin K—an essential nutrient that can help with blood clotting, while preventing osteoporosis and promoting healthy skin.

Ingredients:

1/2 cup white or yellow miso

1/2 cup mirin

2 tablespoon honey

16 large sea scallops

Directions:

Preheat oven to broil. In a bowl large enough to fit the scallops, mix together the miso, mirin and honey. Add the scallops and turn to coat. Marinate scallops for 30 minutes or up to 24 hours. Place scallops on a foil-lined baking sheet and broil for 4 minutes on each side or until golden. Place remaining marinade in a small saucepan and boil for 3 minutes to heat through and pour over cooked scallops if desired.

Serves 4

by Elizabeth Somer, R.D., author of “The Food & Mood Cookbook“

Why we love it:

Just half of a halibut fillet gives you a whopping 42 grams of protein, and you’ll get a good dose of calcium, niacin and a whole host of important minerals. Halibut also gives you an impressive amount of vitamin B12, which can help boost mood, energy, concentration and the immune system, while slowing aging and lowering the risks for heart disease, depression and sleep disorders. Not too shabby, right?

Ingredients:

Chutney:

Cooking spray

2 cups red onion, finely chopped or minced

2 firm mangos, peeled and cubed

1 cup tomato, chopped

3 tablespoons fresh ginger, minced

2 tablespoons garlic, minced

2 limes, juiced

3 tablespoons orange juice

1/4 cup vermouth

3 tablespoons brown sugar

3 tablespoons rice wine vinegar

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Halibut:

4 (6-ounce thick) halibut fillets

Olive oil cooking spray

Coarse salt

Fresh-ground black pepper

Directions:

To make chutney, spray a large nonstick skillet with cooking spray, heat over medium heat. Add onions and sauté for 5 minutes, stirring occasionally. Add mango, tomato, ginger and garlic and cook until heated through, about 7 minutes. Stir in lime juice, orange juice, vermouth, brown sugar and vinegar. Bring to a gentle boil, reduce heat, and simmer for 15 minutes. Set aside. Heat grill. Spray fish with olive oil spray and sprinkle with salt and pepper. Grill for 3-5 minutes per side, or until fish is flaky and no longer transparent throughout. Top each serving of fish with 1/2 cup of chutney.

Makes 4 servings

by Keri Glassman, R.D., author of “The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever“

Why we love it:

This recipe is easy, but tastes fancy and is ridiculously good for you. Those beneficial omega-3 fats in salmon are great for your heart, mood and brain functioning, but did you know the healthy fish also contains vitamin D to help keep bones strong and selenium for more supple hair?

Ingredients:

6 fresh raspberries

2 tablespoons balsamic vinegar

1 teaspoon freshly squeezed orange juice

1/4 teaspoon orange peel

1/2 teaspoon honey

Splash of red wine (about 1 teaspoon)

4-ounce skinless salmon fillet, preferably wild (about ¾-inch thick)

Directions:

Mash raspberries and vinegar together with a fork in a small bowl. Stir in the orange juice, orange peel, honey and wine until combined. Set aside. Coat a nonstick skillet with canola oil cooking spray and place over medium heat. Cook salmon about 4 minutes per side, or until the fish is cooked through. Set aside. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel. Return skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook 2 minutes, or until just thickened. Pour sauce over salmon and serve with asparagus on the side.

Serves 1