Cook Simply

 By Susan MYKRANTZ

 I like fish and it is among the healthiest foods on the planet. Fish is packed with many nutrients that most people are lacking and is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Eating at least one serving of fish per week can reduce a risk of heart attacks and strokes.

Fish contains nutrients that are crucial during development. Fish is high in omega-3 fatty acids, which is essential for brain and eye development. It’s recommended that pregnant and breastfeeding women get enough omega-3s but avoid high-mercury fish.

Fish intake can boost brain health. It has been linked to reduced mental decline in older adults. People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion.

Fish may help prevent and treat depression because it contains omega-3 fatty acids. Depression is a common mental condition. It is characterized by low mood, sadness, decreased energy, and loss of interest in life and activities. Omega-3 fatty acids may combat depression both on their own and when taken with antidepressant medications.

Fish is a good dietary sources of vitamin D. Fatty fish like salmon and herring contain the highest amounts. Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200 percent of the Daily Value (DV) in a single tablespoon. Fatty fish is an excellent source of vitamin D, an important nutrient in which more than 40 percent of people in the United States may be deficient.

Fish may reduce your risk of autoimmune diseases Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy body tissues. Fish intake may also lower your risk of rheumatoid arthritis and multiple sclerosis. The omega-3 fatty acids and vitamin D in fish have been linked to a reduced risk of type 1 diabetes and several other autoimmune conditions.

Including fish in the diet may help prevent asthma in children. Asthma is a common disease characterized by chronic inflammation of your airways. Some studies show that children who eat more fish have a lower risk of asthma.

Fish may protect your vision in old age. People who eat more fish have a much lower risk of AMD, a leading cause of vision impairment and blindness.

Fish may improve sleep quality. Sleep disorders have become incredibly common worldwide.

Fish is delicious and easy to prepare. For this reason, it should be relatively easy to incorporate it into your diet. Eating fish one or two times per week is considered sufficient to reap its benefits. If possible, choose wild-caught fish rather than farmed. Wild fish tends to have more omega-3s and is less likely to be contaminated with harmful pollutants. You can prepare fish in a number of ways, including baked and fried.

This week, Cook Simply features some simple, easy, tasty fish recipes that you and your family will enjoy. So, until next time, Simply Cook.

Fish Florentine

In a buttered casserole, 

layer 1 package frozen chopped spinach, thawed

salt and pepper to taste

top with

6 small filets of fish; sole, flounder or your other favorite fish

saute in 1 tablespoon of butter

1 small onion, finely chopped

¼-pound sliced mushrooms 

In a microwave make a white sauce of

3 tablespoons butter

3 tablespoons flour

1 1/2 cup milk

1/4 cup white wine

When mixture has thickened add:

1/2 cup grated parmesan cheese

Pour the white sauce over the fish.

Bake at 375 degrees for 20 to 25 minutes.

Breaded Herbed Fish Fillets

1/2 cup fine dry bread crumbs

1/4 cup flour

2 teaspoons chicken flavored instant bouillon or can use 2 cubes

1 teaspoon paprika

1 teaspoon dried parsley flakes

1/2 teaspoon salt

1/2 teaspoon dried dill week

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

1 pound fish filets

3 tablespoons canola oil 

In a plastic bag, mix together the dry ingredients. Brush fish with canola oil. Place one filet at a time in the bag and shake the bag to coat the fish evenly. Place the filets on a greased cookie sheet. Bake in a 400-degree oven for 20 minutes or until fish flakes easily. Makes 4 servings.

Fillets in Lemon Butter

1 pound firm fish filets such as sole or haddock

1/2 to 1 teaspoon salt

1/8 teaspoon pepper

1/2 cup butter

1/2 cup chopped fresh parsley

1 tablespoon lemon juice

1/2 cup buttery cracker crumbs

1/2 teaspoon paprika 

In a 12 x 8 x 2-inch dish, arrange fillets, with the thickest, meaty areas to the outside of the dish. Sprinkle with salt and pepper. In a 1-quart casserole, microwave 1 stick of butter until melted and blend in parsley and lemon juice. Pour the butter, lemon juice and parsley mixture over the fish. Top with cracker crumbs and sprinkle with paprika. Microwave on high 9 to 11 minutes or until fish flakes apart easily. Rotate dish 1/2 turn after five minutes.

Fish Creole 

1 pound sole or haddock, defrosted

1 8-ounce can tomato sauce

1 2-ounce can sliced mushrooms

1/2 green pepper, diced

1 stalk celery, diagonally sliced

3 tablespoons water

1 1/2 tablespoon instant minced onion

1 teaspoon chicken bouillon granules

Rinse fish and pat it dry with paper towels. In a 12 x 8 x 2-inch dish, arrange fillets, with the thickest, meaty areas to the outside of the dish. In a 1-quart glass measure stir together tomato sauce, mushrooms, green pepper, celery, water, onion and bouillon. Pour the mixture evenly over the fish. Cover tightly with plastic wrap, turning back one corner of the wrap. Microwave on high for 8 to 10 minutes, rotating 1/2 turn after 4 minutes, until fish flakes evenly with a fork. Let the fish stand for 5 minutes before serving to blend flavors. Serve with rice.

Sauces

If you need a little sauce with your fish, why not make your own. You can control the seasoning which enhances the flavors and it is often less expensive than ready made sauces. This week Cook Simply features a couple of sauces that can be used with your favorite seafood, whether it is fried for a fish sandwich, shrimp cocktail, or a quick and easy meal. These recipes are easy, tasty and you will enjoy them.

Tarter Sauce

1 cup mayonnaise

1 tablespoon finely chopped onion

1 tablespoon chopped sweet pickle (can also use dill pickles for a little kick)

1 tablespoon finely chopped olives

1 tablespoon parsley

3-4 tablespoons horseradish

Mix ingredients together and refrigerate to allow flavors to blend.

Cocktail Sauce

Creole Sauce

1 small onion, finely chopped

1 small green pepper, finely chopped

1 stalk celery, finely chopped

2 tablespoons butter 

1 can tomato sauce

1 can sliced mushrooms

2 tablespoons chopped pimiento

2 tablespoons chopped parsley

1/4 teaspoon salt

In a medium saucepan, melt butter and add chopped vegetables, cook until tender, stirring frequently. Add tomato soup, 1/2 can of water, drained mushrooms, pimiento, parsley and salt. Cook until heated through. Makes two cups. This sauce is great with shrimp, hamburger, frankfurters or flank steak for an easy meal with rice or noodles.