Buy fish on sale … try a new fish dish!
Grocery stores recognize Lent by putting various kinds of fish on sale. Fish is a good source of protein and is low in saturated fat. Nutrition experts recommend eating at least two servings a week of a variety of broiled or baked fish.
Increase omega 3 fats
Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fats. These healthy fats promote brain, nervous system and eye function. Omega 3 fats also decrease risk for heart disease, stroke, cancer, dementia and Alzheimer’s disease. Humans cannot make omega 3 fats, so we must get them from food. Besides fatty fish, other good food sources of omega 3 fats include canola oil, flaxseed and walnuts.
Try a new fish dish
This is a great time to try some new fish dishes at economical prices. Here’s a simple and tasty way to cook any type of fish from the Iowa State Extension website Spend Smart. Eat Smart:
- Turn on the oven; preheat to 400 degrees.
- Line a baking pan with foil (easy clean-up); lay the filets in the pan.
- Drizzle with olive or canola oil, lemon or lime juice, salt/pepper or other seasonings of your choice.
- Bake about 20 minutes—the fish will flake when it is done. (It is okay to start with frozen fish, it just takes a little longer.)
BBQ Chip Crusted Fish
Here’s one of my favorite easy fish recipes. The delicious flavor will appeal to even those who think they don’t like fish!
4 mild fish filets (we like tilapia)
2 T lemon juice
2 T olive oil
1/2 cup crushed barbecue potato chips
Place fish in greased baking pan. Combine lemon juice and oil, drizzle over fish. Top with chips. Bake at 400 degrees for 10-15 minutes or until fish flakes easily with a fork. YUM!
For those who prefer something even more crispy, try the Mouthwatering Oven-Fried Fish from Iowa State, too. There are lots healthful ways to cook fish! Buy some fish on sale this month and aim for one or two new fish dishes each week for your health.
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