Cooking Fish — You Can Do It!
Everyone knows eating fish is good for you. The fats in certain fish are a great source of Omega-3 fatty acids that research has shown may help prevent heart disease, diabetes, some types of cancers, and arthritis. Omega-3 fatty acids may also help in the prevention of Alzheimer’s and help prevent blood clots that cause stroke. Omega-3’s help to raise our HDL or good cholesterol and may even help prevent hearing loss.
Fish high in Omega-3 fatty acids include salmon, mackerel, herring, lake trout, sardines, and albacore tuna. The latest Dietary Guidelines for Americans, which are published by the Department of Health and Human Services and by the Department of Agriculture, emphasize the importance of eating fish at least twice a week.
We aren’t so good at cooking fish because Americans eat only about 15 pounds of fish per person per year at home, yet enjoy eating twice the amount at restaurants each year.
Cooking fish is not difficult if we know some basics. It is different than cooking beef. Fish has very little connective tissue, so it is more delicate when cooked. The meat is not red because, unlike a large animal, it does not need a lot of oxygen to move long distances. Fish also continues to cook after it is removed from the heat, so we want to be careful to not over-cook. Marinating can add flavor and moisture, but fish should only be marinated for about an hour and not with an acidic tenderizer which can make the fish mushy.
Unless we live near a large body of water, most of the fish we prepare will be frozen or canned. Fresh fish only keeps one or two days in the refrigerator and would then need to be frozen.
At the store, we are most familiar with prepared fish, like frozen fish sticks, fillets, and canned tuna. After frozen, prepared fish and canned tuna, canned salmon comes in a close third in our choices of fish. If you choose a prepared fish, be sure to read the package label. Many prepared fish products contain mostly breading, are deep fried which makes them high in unhealthy fat, and can be high in added salt.
Tuna is a healthy choice, especially if packed in water and served without adding extra dressings.
We are going to focus on salmon, which many nutritionists consider one of our very best foods for offering health benefits and value. Salmon is a fish even people who don’t like fish can enjoy eating. Salmon is firm enough to grill, bake, poach, or broil and does not dry out as easily as other fish. Cooked salmon can be eaten hot or cold. It comes fresh, frozen, smoked, and canned. Fresh salmon should smell fresh, not fishy. If frozen, thaw in refrigerator overnight before cooking. Either red or pink canned salmon is easy to prepare because it is already cooked. Some canned salmon contains bones, which can be crushed and cooked into the meat, but most prefer to remove the bones and skin before preparing.
This recipe is a quick and easy way to prepare and serve salmon. You can use fresh (or frozen and thawed) salmon.
Easy Baked Salmon
- 1 pound salmon steaks = 4 servings (or 1 individual package per person)
- Lemon juice
- Olive or Vegetable oil
- Dill seasoning
- Ground pepper
- Onion
Preheat the oven to 350°F. Place salmon steak on a piece of foil, skin side down, and brush generously with lemon juice and then with oil. Sprinkle with dill and pepper to taste. Place very thin slices of onion on top of salmon. Fold aluminum so it is sealed and bake in pre-heated oven for 18–22 minutes. Thicker steaks will take longer to cook than thinner steaks. When done, the meat should easily flake off with a fork. Other flavors to try include Dijon mustard, salad dressings or barbeque. You might try other seasonings such as basil, tarragon, or parsley. Salmon pairs well with many foods including pasta, rice, or rye breads. Refrigerate leftovers immediately.
Source: Food and Fitness, University of Nebraska-Lincoln Extension in Lancaster County, March, 2011.
