I’ve mentioned it before and I’ll mention it again, eating fish is great for us! There are so many benefits it just doesn’t make sense not to include it in your diet at least 1-2 per week.
They offer many nutrients for us, from protein, vitamin D and omega 3 fatty acids (mostly from the fatty fish). Fatty fish like salmon and herring are the only major food source of vitamin D! Eating just a 4 ounce portion of either of those fish can offer you about 100% of your vitamin D needs for the day!! That’s mind blowing!
Eating fish has also been shown in many studies, to help lower your risks of heart disease; like heart attacks and strokes.
There have also been quite a few studies showing that eating fish on a regular basis can help increase the grey matter in our brains; a part of the brain that tends to deteriorate with age and can cause certain forms of dementia.
The omega 3 fatty acids that are found in fatty fish have been shown to help with our mental health; such as helping prevent depression (alone and/or in combination with medication). Just imagine, if you were to change your diet, you could help your mental health!
There are a lot of studies out there that are showing some promise for other health benefits to eating fish. So what’s stopping you? Here’s a great recipe from Chef Michael Smith’s cookbook “The Best of Chef at Home” @chefmichaelsmith I took my cooked fish and made them into lettuce fish tacos, but you could easily pair it with some vegetables and a rice, or whatever else you would like! I chose tilapia for this recipe, but you could also choose halibut, haddock, sold, cod or flounder. And I would imagine that choosing a fatty fish would work just as well too. Also, he mentions in the recipe, that you can flavour your flour with whatever flavours you like, whether it’d be herbs or spices! And since I have celiac disease, I substituted the regular whole wheat flour for an All Purpose Gluten Free Flour :)
Pan Fried Whitefish
Serves 4 to 6
1 cup (250 mL) whole wheat flour (I used All Purpose Gluten Free Flour)
Dash of salt and pepper
1 tbsp (15 mL) paprika
1 tbsp (15 mL) of any dried herb or spice (I wanted to keep the heat so I added red pepper flakes)
Juice of 1 lemon
4-6 whitefish fillets (about 1 kg total)
A large splash of any vegetable oil (I used avocado oil)
2 tbsp (30 mL) of butter
1 – Take your heaviest saute pans/skillet and heat over medium heat. (Tip: a heavy pan will help spread the heat more evenly than a thin pan)
2 – Whisk together the flour, salt, pepper, and spices and place in a shallow dish that can hold 1-2 fillets
3 – Dredge the fillets in the flour mixture until they are evenly coated. Rest them on a plate, but don’t stack them.
4 – Pour the oil into the pan, enough to cover the bottom in a thin film, then add the butter and let it melt. Once it starts to sizzle, add the fish (but not all at once, do it in batches). Turn up the heat and adjusting as needed to make sure the pan stays hot, but not to burn the fish.
5 – Once the fish have browned evenly on one side, carefully flip them over and brown on the other side.
6 – Once all the fish are cooked, add the lemon juice to the pan and swirl it around for a quick and tasty sauce for the fish.
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.