We hear a lot of talk about omega 3 fatty acids and salmon, but cod is another excellent source of these heart-healthy, anti-inflammatory essential fatty acids. Cod has a soft but firm texture, and a mild flavor that has a hint of sweet to it. It’s also a great lean protein and an excellent source of B12. Cod also tends to be a lower mercury fish. If you have concerns about the contaminants in your fish, the U.S. Environmental Protection Agency does provide a watch list for recreationally caught fish, which are linked below. –Dana Mealing, RDN, LDN, CIEC, Tevis Center for Wellness community nutrition educator
Tag: fish
Tomato Stewed Trout
Trout doesn’t always come to mind when we are looking for a healthy fish. Typically, we think of salmon when considering foods high in heart-healthy omega-3 fatty acids, but other cold-water fish are great sources too, including trout, halibut, sardines and anchovies. These omega-3 fatty acids help balance your cholesterol levels, lowering the risk of developing heart disease. You can try any mild fish in this recipe; check out this chart to see what other seafood options are high in omega-3s.
Homemade Fish Sticks
These fish sticks are much healthier than the typical store-bought variety, as they will be lower in sodium and will be fresh. You can even find whole grain panko to increase the fiber!
Baked Cod with Lemon and Garlic
Cod is a great fish to try if you are trying to incorporate more seafood as it has a mild flavor. Pair this delicious fish with your favorite whole grain or bean and a side salad for a well-balanced meal.
Easy Salmon Cakes
This recipe will not disappoint! You can use canned salmon instead of fresh for ease and affordability. What a great way to get your omega-3 fatty acids during the week!
Mediterranean Baked Fish
Classic Mediterranean ingredients turn a plain white fish in to a gourmet dinner.
Walnut-Rosemary Crusted Salmon
Double up on your healthy Omega-3s with this walnut-topped salmon recipe that’s ready in 30 minutes.
Crispy Fish with Lemon-Dill Sauce
Who doesn’t love a good fish fry? Unfortunately, the grease and fat takes away from the health benefits of eating fish. This breaded fish recipe is a great substitution for deep fried fish and will leave you satisfied without all the extra fat and calories! It can be cooked under the broiler, or you can coat the baking sheet with 2 tablespoons of olive oil and bake at 400 degrees until done. This recipe works well with any flaky fish. You can also add a splash of cayenne powder or Old Bay for a little kick!
Spanish-style Cod in Tomato Broth
When making stew we typically don’t think of using fish as the protein, but this Spanish-style fish dish served over brown rice is worth a try. Don’t be intimidated by the number of ingredients—most of them you probably already have in your kitchen, and the fresh herbs and spices are all in the produce department at your local grocery store. It is a delicious, easy, one-pot fish meal!