Archive for March 31st, 2017

Benefits of Cold Water North Atlantic Fish

Many Americans shy away from eating fish. What Americans don’t realize is how much they’re missing. Fish, especially the North Atlantic fish, such as cod and salmon have amazing health benefits.

7 reasons to eat North Atlantic fish are:

  • Improve your heart health with the omega-3, vitamin B-12, and vitamin B-6 found in these fish.
  • Decrease your chance of a heart attack.
  • Lower your bad cholesterol; increase your good cholesterol.
  •  Selenium band B-12 may also protect against cancer
  • Keep your brain healthy and energized. The healthy fats in salmon and cod could help prevent Alzheimer’s.
  • Eating these fish helps balance your mood.
  • Selenium and omega-3 found in these fish are also anti-inflammatory. They can help treat arthritis and migraines.

 

Below are two great recipes I have found for enjoying cod and salmon. Both recipes are courtesy of Whole Foods. My adaptations are in bold.

Baked Cod with Summer Vegetables

icelandic-cod

Ingredients:

· 4 (6-ounce) cod fillets
· 2 tablespoons extra-virgin olive oil, divided
· 3/4 teaspoon fine sea salt, divided
· 1 large tomato, diced
· 1 green bell pepper, diced
· 1 yellow squash or zucchini, diced
· 1/2 cup pitted Kalamata olives, halved
· 4 cloves garlic, finely chopped
· 1/2 teaspoon freshly ground black pepper
· For additional flavor add 1 zested lemon
· Flat leaf parsely will add flavor
Top of Form
Bottom of Form

Method:

Preheat oven to 400°F. Brush cod with 1 tablespoon oil, sprinkle with 1/4 teaspoon salt and place in a 9- x 13-inch baking dish. In a large bowl, combine tomato, bell pepper, squash, olives, garlic, lemon zest, parsley, and black pepper. Sprinkle with remaining 1 tablespoon olive oil and 1/2 teaspoon salt and toss to combine. Spoon mixture over cod and bake until vegetables are tender and fish is just cooked through, 20 to 25 minutes. Serve the cod and vegetables with some of the juices in the pan spooned over the top.

Nutritional Info:

Per Serving:310 calories (120 from fat), 13g total fat, 1.5g saturated fat, 95mg cholesterol,840mg sodium, 6g carbohydrate (1g dietary fiber, 3g sugar), 40g protein

 

 

Ingredients:

· 1 1/2 pound skinless salmon fillets, cut into 1-inch chunks
· 1 zucchini, cut into 1-inch cubes
· 1 red onion, cut into 1-inch squares
· 1 cup button mushrooms
· 1 lime, Juice of
· 1/2 cup soy sauce (I do not use.)
· 1/4 cup honey
· 1 garlic clove, minced
· Salt and fresh ground pepper
· 4 (16-inch) bamboo skewers, soaked in water 1/2 hour
· Basting Sauce
· 2 limes, Juice of
· 1/4 cup honey (preferably creamed)
Method:

Place salmon chunks and cut vegetables in a large flat dish. In a small bowl whisk together lime juice, soy sauce, honey and garlic until honey is dissolved; pour over salmon and vegetables. Season with salt and pepper, lightly toss, cover and refrigerate about 30 minutes. Oil grill and preheat to medium-high. Alternate marinated salmon and vegetables onto soaked skewers.

In a small bowl, whisk together lime juice and honey for basting sauce. Place skewers on hot grill and cook ten minutes, turning once and basting often with honey-lime mixture.
Nutritional Info:

Per Serving:450 calories (170 from fat), 19g total fat, 3.5g saturated fat, 100mg cholesterol,840mg sodium, 34g carbohydrate (1g dietary fiber, 30g sugar), 36g protein

Jason Stone

Icelandic Fitness