Saturday, February 26, 2011

One Dish Fish

I am always recommending that my clients eat more fish - you've all heard it!  It's a wonderful source of lean protein and a great source of heart healthy fats (omega 3 fats), depending on what kind you choose.  I used tilapia for this particular meal - which is not a fish that is high in healthy fats - but it was on sale!  If you are looking to increase omega 3's in your diet - which you should be - the best sources are mackerel, trout, herring, tuna and salmon.  Very generally speaking, the recommendation is 1-2 grams per day, which can be easily obtained through a good quality fish oil supplement, especially if you don't like fish!

I love this recipe because there are pretty much no dishes involved so it's easy clean up.  I make it a different way pretty much every time depending on what veggies and spices I am in the mood for.  This is what I did tonight but you can put your own spin on it!

2 medium sized yellow squash, thinly sliced
1/2 medium sized onion, thinly sliced
1-2 Tbsp olive oil
1/4 cup breadcrumbs
fresh parsley
1 fish filet per person
onion powder
garlic salt

First thing, cover a cookie sheet with foil.  Slice up the squash and onion, drizzle with olive oil, sprinkle breadcrumbs over them and garnish with parsley.  The thinner you can slice the veggies, the better.  That way they will be done cooking at the same time as the fish.  I usually use 1 zucchini and 1 yellow squash for more color, but all I had tonight was squash.  I only put the parsley because I had it in the fridge and I like the color - presentation is important =) - but it's not really necessary.  The breadcrumbs aren't necessary either, but again, I had them on hand so I threw them in.

Place the fish filets directly on top of the vegetables and season with salt, pepper, onion powder, garlic salt & paprika...or whatever spices you have on had and feel like using!  This was a pretty good combo though...

Bake at 375 for 16-20 minutes.  If you buy frozen fish, just follow the directions on the package.  It will be done when the fish is no longer translucent and flakes with a fork.

Here comes the good part, remove the foil from the cookie sheet and the dishes are done!  If yall come up with another good variation, let me know!


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