On the Menu: Heart Healthy Fish Dishes

Heart Healthy Fish Dishes

Bryan Nader is the sous chef at Mercy Health Saint Mary’s. Today’s “On the Menu” segment features heart healthy fish dishes. 

February is National Heart Month, and as our heart takes care of us, we need to make sure we are taking care of our heart. One way we can do this is by incorporating more fish, especially ocean fish, into our diets. Fish is low in saturated fat, it’s a lean source of protein and high in Omega 3 fatty acids, which are great for our heart and brain.

Byron Center Meats is not just meats. With a great seafood counter, they are a great resource and market for picking up some traditional, and some not so traditional, fish.

Salmon Tacos

Yield 8 servings

Ingredients:

For the Tacos:

1 ½ lbs. boneless wild caught sockeye salmon fillet

¼ cup low sodium soy sauce

1 Tbsp. rice wine vinegar

1 Tbsp. Sriracha

1 Tbsp. fresh ground ginger

½ Tbsp. minced garlic

½ tsp. toasted sesame oil

2 Tbsp. honey

8 white corn tortillas, warmed

 

For The Salsa

2 medium avocadoes, diced

¼ cup chopped red onion

2 Tbsp. chopped fresh cilantro

1 clove garlic, minced

2 Tbsp. fresh lime juice

2 tsp. extra virgin olive oil

1/8 tsp. kosher salt

½ tsp. fresh ground black pepper

 

Preparation:

For the tacos:

1.    In a zip top plastic bag place, the soy sauce, honey, vinegar, Sriracha, ginger and garlic. Add the salmon, turn to coat and refrigerate for at least 1 hour, or up to 8, turning the fish once.

2.    Remove the salmon from the bag, reserve the marinade. Heat a large non-stick sauté pan over medium heat, add in the sesame oil and add the salmon. Cook until the fish is browned, about 2 minutes, turn fish over and continue to cook for an additional 2 minutes, or until golden brown. Reduce the heat to low and add in the reserved marinade. Cover and cook until the fish is cooked through and has reached an internal temperature of 145 degrees, about 5 minutes.

3.    Remove salmon from the pan and flake fish, portion salmon between 8 tortillas.

For the Salsa:

1.    Combine all ingredients into a small bowl, spoon mixture over salmon tacos.

 

Sweet and Spicy Chili Shrimp

Yield 4 servings

Ingredients:

1lb. peeled and deveined shrimp

¼ tsp. salt

¼ tsp. fresh ground black pepper

1 Tbsp. canola oil, divided

3 cloves of garlic, minced

¼ cup chopped fresh cilantro

3 Tbsp. Thai sweet chili sauce

1 tsp. chili garlic sauce

1 Tbsp. lime juice

1 Tbsp. sugar

 

Preparation:

1.    Rinse and pat dry shrimp and season with salt and pepper.

2.    Heat a large non-stick skillet over medium heat, add in ½ of the canola oil. Sauté the shrimp on both sides until lightly brown about 2 minutes total. Remove from pan. 

3.    In a small bowl, combine the sweet chili sauce, chili garlic sauce, lime juice and sugar. In the same sauté pan that the shrimp was cooked in, heat remaining canola oil over medium heat, cook the garlic for about 30 seconds, and add in the sauce and shrimp. Cook for 3 minutes or until shrimp is heated through. Garnish with chopped cilantro and serve.

 

Stuffed Scallops

Yield 4 servings

Ingredients:

4 sea scallops

1/8 tsp. kosher salt

¼ tsp. fresh ground black pepper

4 large basil leaves

1 small tomato, sliced

Herbed dressing

 

For the dressing:

¼ cup non-fat plain Greek yogurt

2 tsp. Dijon mustard

¼ tsp. lemon juice

¼ tsp. dried thyme

¼ tsp. smoked paprika

1/8 tsp. celery seed

¼ tsp. dried oregano

 

Preparation:

1.    Heat a non-stick skillet over medium high heat and add in 2 tsp. canola oil. Season the scallops with salt and pepper, and place into the skillet. Sear on one side until golden brown, about 1 minute, flip and sear second side until golden brown, about 1 minute more.  Remove from pan and place on a paper towel lined tray

2.    In a small bowl combine ingredients for the dressing and set aside.

3.    Slice each scallop in half horizontally, on the bottom place basil leaf, followed by the slice of tomato, a ½ tsp. of the dressing and then the top scallop. Serve immediately.

 

Seared Tuna Steak

Yield 4 servings

Ingredients:

4 each (4oz) tuna steaks

½ Tbsp. fresh ground black pepper

1 Tbsp. honey

¼ tsp. sea salt

 

Preparation:

1.    Heat non-stick skillet over medium heat and add 1tsp. canola oil. Spread honey on both sides of tuna and season with salt and pepper.

2.    Sear tuna until golden brown, about 2 minutes, flip and sear second side for another 2 minutes or until desired doneness. Remove from pan and serve immediately. 

WZZM


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