Fish is
one of the healthiest foods we can eat; it is best source of omega-3 fatty
acids, which are incredibly important for your body and brain.
Fish is
high in many important nutrients, including high-quality protein, iodine and
various vitamins and minerals. Fatty types of fish are also high in omega-3
fatty acids and vitamin D.
There are
so many great low sodium fish recipes here are some of my favorites
Spicy Sole and Vegetables
This is
one of the Queens favorite recipes, Sole is one of the healthiest fishes to eat
as it has a great source of selenium, vitamin B12 and phosphorus and add it to
some of your favorite vegetables you won’t believe how good it tastes.
INGREDIENTS
- 2
tablespoons butter
- 2 cups
sliced fresh mushrooms
- 2
garlic cloves, minced
- 4 sole
fillets (4 ounces each)
- 1/4
teaspoon paprika
- 1/4
teaspoon lemon-pepper seasoning
- 1/8
teaspoon cayenne pepper
- 1
medium tomato, chopped
- ½ cup of finely chopped bell peppers
- 2 green onions, thinly sliced
DIRECTIONS
In a large skillet, heat butter over
medium-high heat. Add bell peppers and mushrooms; cook and stir until tender.
Add garlic; cook 1 minute longer.
Place fillets over mushrooms. Sprinkle with
paprika, lemon pepper and cayenne.
Cook, covered, over medium heat 5-10
minutes or until fish just begins to flake easily with a fork. Sprinkle with
tomato and green onions.
Serves 4
NUTRITIONAL
FACTS
1 serving: 174 calories, 7g fat (4g
saturated fat), 69mg cholesterol, 136mg sodium, 4g carbohydrate (2g sugars, 1g
fiber), 23g protein.
Lemon Baked Fish
Fish is often overlooked by Phase
One dieters, but you are allowed 6 oz of fish or lean meats per day. Here is
one of my easy to bake fish recipes that are a little tangy.
INGREDIENTS
- 3
tablespoons lemon juice
- 3
tablespoons butter, melted
- 1/4 cup
all-purpose flour
- 1/4
teaspoon paprika
- 1/4
teaspoon lemon-pepper seasoning
- 4 cod
fillets (6 ounces each)
- 2
tablespoons minced fresh parsley
- 2 teaspoons grated lemon rind
DIRECTIONS
Preheat oven to 400°. In a shallow
bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and
seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat
both sides; shake off excess.
Place in a 13 x 9-in. baking dish
coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake
12-15 minutes or until fish just begins to flake easily with a fork. Mix
parsley and lemon peel; sprinkle over fish.
Nutritional Facts
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.
1 fillet: 232 calories, 10g fat (6g saturated fat), 87mg cholesterol, 477mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.
SOUTHWEST
SALMON
This is such a tasty healthy recipe, this Southwest Salmon has a spicy Mexican flavor then this is definitely worth making.
Ingredients:
4
Tbsp. extra-virgin olive oil
1
medium Red Onion, chopped
2
large Garlic Cloves, chopped
1/2
to 1 tsp. Crushed Red Pepper Flakes
1
tsp. Ground Cumin
Ground
Black Pepper
Juice
of 2 limes
3
Tbsp. Honey
1
tsp. Chili Powder
Four 6
oz. Salmon Fillets
1
Red Bell Pepper, cored, seeded, and chopped
10
oz Frozen Corn kernels, defrosted
1/2
cup low sodium chicken Stock
1 15
oz. can low sodium Black Beans, rinsed and drained
2
to 3 Tbsp. Fresh Cilantro, chopped
6
cups Baby Spinach
Directions:
Preheat a medium skillet over
medium heat with 2 tablespoons of the Olive oil. Add the onions, garlic,
red pepper flakes, cumin, salt and pepper. Cook, stirring occasionally,
for approximately 4 minutes.
While the onions are cooking,
preheat a medium non-stick skillet over medium-high heat with the remaining 2
tablespoons of olive oil. In a shallow dish, combine the juice of 1 lime,
honey, chili powder and pepper. Add the salmon fillets to the lime-honey
mixture and toss to coat thoroughly. Add the seasoned salmon to the hot
skillet and cook until just cooked through, about 3 to 4 minutes on each side.
To the cooked onions, add the
bell peppers and corn kernels and cook for 1 minute. Add the chicken
stock and continue to cook for another 2 minutes. Add the black beans and
cook until the beans are just heated through. Remove the skillet from the
heat and add the juice of the second lime, the cilantro, and spinach.
Toss to wilt the spinach and then taste and adjust the seasoning. Serve
the lime-and-honey-glazed salmon on top of the warm black bean and corn salad.
