Freshen Up Your Fish Fry

by Tara Sallee MS, RD, LD

     It’s easy to get hooked on fish! From nutritional content, to quick preparation, fish packs big benefits!  Fish is a great source of lean protein. Fatty fish such as salmon, tuna, herring, mackerel and trout are rich in two kinds of omega-3 fatty acids. The American Heart Association recommends eating fatty fish at least twice each week to help lower triglyceride levels and regulate blood pressure. There are also many studies looking at benefits of omega-3 fats for brain and joint health.
 
     Most fish can be cooked in a flash, making it a great weeknight option! Not sure how to prepare fish?  Try these quick and easy tips:

• Oven fry. Full of flavor and crunch without sacrificing health! Simply, brush fish with a heart-healthy oil, dredge in coating (covering each side completely), and bake until golden brown and crispy.

• Sautéing on the stove. In this tried-and-true technique, just heat some oil in a nonstick skillet, add your seasoned fish, and cook. For an extra dose of flavor and heart-healthy fats, serve with a drizzle of olive oil.
• Steaming in parchment. Get dinner on the table in a snap with this customizable method. Place individual fish fillets in the center of a parchment paper square. Add your favorite seasonings and vegetables before rolling up the parchment and securing with a toothpick. Then pop the packets in the oven to cook. 
• Cooking in the air fryer. When that craving for crispy, tender fried fish hits, try this healthier method. Pat the fish dry, coat in your favorite breading or seasonings, and place in the air fryer. Don’t forget to flip the fish halfway through cooking for a perfectly golden crust all over.

• Seafood should be cooked to a minimum internal temperature of 145°F.
  • You can tell if your fish is done cooking is by testing it with a fork. The fish should flake apart easily. It’ll also lose its shiny, translucent appearance when it’s fully cooked.
  • Fish is delicate and easy to overcook. For a tender, juicy result, check for doneness with a food thermometer.

 
 
This heart-healthy Oven-Fried Chili-Lime Tilapia is a delicious way to lighten up your traditional fish fry!
 
Oven-Fried Chili-Lime Tilapia
Serves 4
 
All you need:
Hy-Vee nonstick cooking spray
1 lb. fresh green beans, trimmed
8 oz. red radishes, trimmed and halved
4 tbsp Gustare Vita olive oil, divided
½ tsp kosher salt
½ tsp coarse-ground black pepper
4 (5-oz.) Hy-Vee Fish Market fresh tilapia fillets
1½ cups freshly grated Soirée Parmesan cheese
½ cup Hy-Vee plain panko bread crumbs
2 tbsp salt-free fiesta lime seasoning
2 tsp lime zest, plus extra for garnish
Lime wedges, for garnish
 
All you do:

1. Preheat oven to 350°F. Lightly spray a large rimmed baking pan with nonstick spray.
2. Place green beans and radishes in prepared pan. Drizzle with 2 tablespoons olive oil; toss to coat. Sprinkle with salt and black pepper. Spread vegetables into an even layer, leaving room for fish.
3. Pat fish dry with paper towels. Stir together Parmesan cheese, bread crumbs, lime seasoning and 2 teaspoons lime zest in a shallow dish.
4. Brush both sides of tilapia with remaining 2 tablespoons olive oil. Coat with a thick layer of Parmesan mixture, gently pressing to adhere. Place coated fish in baking pan with vegetables.
5. Bake 14 to 16 minutes or until 145°F and coating is crisp. Garnish with lime wedges and additional lime zest, if desired.

 
Source: March 2022 Hy-Vee Seasons magazine
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.