Embrace Fish during Lent

    Embrace Fish during Lent

    By Jacqueline Gomes, RDN

    Fish is one of the healthiest and easiest proteins to prepare. Whether you’re observing Lent or not, fish is a delicious part of any weekly meal. The trick to making a delicious fish dish includes purchasing fresh, seasoning well and cooking safely to just the right temperature (145 degrees F).

    PURCHASING TIPS

    • Avoid fish with a “fishy” odor, discoloration, darkening or drying around the edges
    • Fish eyes should be clear and slightly bulging
    • Whole fish and fillets should have firm, shiny flesh that springs back when pressed
    • The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke!
    • Steamed, grilled or broiled; many fish can be prepared in under 20 minutes! Sea bass, cod, flounder, salmon and shrimp are quick and easy.
    • Season fish and shellfish simply, with olive oil, salt and pepper you can’t go wrong!

    If you think fish is “to difficult” to prepare, think again! This easy Everything Salmon Sheet Pan Dinner is the perfect solution to a week night meal!

    Everything Salmon Sheet Pan Dinner

    Sheetpan Salmon broccoli potatoes

    Prep: 5 minutes
    Bake: 25 minutes

    Makes: 4 servings

    Ingredients:

    • 1 pound baby white potatoes, cut in half
    • 2 tablespoons Olive oil, separated
    • Kosher salt & pepper
    • 3 carrots, cut into rounds
    • 4 cups broccoli florets
    • 1 teaspoon paprika
    • 1 ¼ pounds salmon, cut into 4 fillets
    • ½ lemon
    • 2 tablespoons everything bagel seasoning

    Directions:

    1. Preheat oven to 425 degrees F.
    2. Line a baking sheet with parchment paper. Toss potatoes and carrots with olive oil, salt, pepper and paprika. Spread out on baking sheet, cook for 10 minutes.
    3. Meanwhile, toss broccoli with olive oil, salt, pepper.
    4. Remove potatoes from the oven, move them to one side of the pan, add broccoli and then place salmon fillets on the pan.
    5. Season salmon with a squeeze of lemon followed by everything bagel seasoning.
    6. Bake for an additional 15-20 minutes depending on thickness of salmon. See note.
    7. Remove from oven and enjoy immediately.

    Note:

    Cooking fish rule of thumb: Cook for 10 minutes for every inch of thickness.

    Nutrition information:

    503 Calories; 33g protein; 32g Carbohydrate; 23.5g Fat; 872mg Sodium; 4.5g Fiber