I love fish, but sometimes having the confidence to cook it stops me from actually going through with it. That's a darn shame because it's sooo easy to make and cooks in less than ten minutes. Once I played around with it a few times I figured it out, and I'm sure you can too. Not only is it an easy protein source, it's an excellent source of omega-3 fats that are so hard to find these days. A healthy person should be getting about 1,100mg of omega-3s every day. Those with certain health conditions may need up to 4000mg daily! Omega-3s are uber important for a million reasons including (but not limited to) brain support, immune support and anti-inflammatory support. Be sure to try and get your fish wild caught if possible to ensure the best possible nutrition is in them.
Most of us are deficient in this vital nutrient so try to eat a good source every day. Here are some ideas on how to get your 1,100mg daily:
I made this easy recipe using salmon but honestly you can swap in any fish you like and it'll be just as amazing.
Mix together 1.5 Tablespoons of garlic powder and 1.5 Tablespoons of dried basil in a little bowl. Rub it all over the fish!
Heat 1-2 Tablespoons of olive oil in a non stick fry pan over medium heat. Once the oil looks shimmery and moves around the pan like water, place your fish in it. If your fish has the skin on it, place it skin side up first to get a nice crust on the top. Either way, cook on the first side for about 5 minutes. If you are using salmon you'll start to see the fish turn color as it cooks through. See in the pic below how the middle is a darker pink? As the fish cooks that'll go away and it'll be the same color all through it. Also once it is just about done you'll start to see a white goo start to come out. Technically it's a protein called albumin, but we'll stick to calling it goo.
So once you've cooked it on one side for about five minutes, flip it over and cook for another five minutes. You'll know it's done when it's one solid color all the way through, the white goo is coming out and it flakes away pretty easily when poking at it with a fork.
Pair this with your favorite veggies and go eat! I always squeeze a little lemon on it for fun. But no pressure... ;)
Nutrition for a 6oz salmon filet:
300 calories, 32gm protein, 0 carbs, 0 fiber, 18gm fat, 555mg potassium, 88mg sodium
I don't care who you are, these recipes are for you! They're all jam packed with health promoting nutrients.. disease fighting superpowers and above all ... deliciousness!