5 Heart-healthy Fish Recipes You Should Try

The Australian Bureau of Statistics named heart disease as the leading cause of death in 2017, giving stronger motivation for people to switch to low-fat, high omega 3 fish diet.

Fish, compared to other meats, effectively reduces the risk of cardiovascular problems and boosts cognitive functions. 

If you’re a picky eater, here are must-try recipes that can change your relationship with fish. 

Tuna Salad 

You don’t have to be a cooking extraordinaire to prepare a sumptuous and healthy fish meal. Simply stir together easy-to-find ingredients, i.e. milk (or yogurt), olive oil, lemon juice, pepper, and parsley bits in a bowl.

Then add the sliced/canned tuna and sliced celery to make your homemade tuna, best paired with toast, crackers, or sandwich. 

You may add other seasonings and vegetables (e.g., carrots) as you like. Make the salad your own. 

Steamed Fish 

Steaming retains nutrients and avoids fats. While steamed salmon is the top pick for many people, there are other kinds of fish to try like cod, grouper, flounder, sea bass, and tilapia.

Choose the whole cuts. Season the fish with salt and pepper, and stuff it with chopped ginger. Then steam the whole set for about 8 minutes. You’ll know it’s cooked when flaking becomes easy. 

You can serve your steamed fish that simple. Or you can top the fish with scallions and cilantro and pour a mixture of vinegar, soy sauce, and oil halfway through the steaming period. 

Fish Stew with Tomatoes 

Want something soupy? Then begin slicing and frying carrots, bell pepper, and onions for at least 3 minutes over medium heat.

Pour in water, add diced tomatoes and potatoes, and bring the set to a boil. Simmer until the potatoes are soft before adding the fish and seasoning.  

Just wait for 5 more minutes, then voila your hearty fish stew with tomatoes, rich in lycopene which is scientifically proven to lower bad cholesterol and blood clots 

Oven-fried Salmon 

Yes, you can still enjoy fried salmon (or practically any other fish) minus the cholesterol-filled cooking oil. The easy peasy solution?

Oven frying. Pat dry your fillet, and in a separate bowl, combine bread crumbs, salt, and red pepper. You may add minimal canola or olive oil to the mixture if you wish. Then for coating, dip the fillets in egg whites and water before rolling them over the bread crumb mixture. 

Preheat the oven to 500 degrees and bake the coated fillets for about 6 minutes or until the fish flakes easily. 

Fisherman’s Curry 

Enjoy a lighter, healthier version of curry by substituting coconut milk with tomatoes. Mackerel would be perfect for this light-weight curry since it’s oily and rich in omega 3 fatty acids. 

Start by setting aside the fish, seasoned with salt and lemon juice. In a pan, sauté the spices (e.g., garlic, curry leaves, onions).

Once the onions become tender, add in the tomatoes, chilies, and ginger. Continue stirring for 8 minutes over low heat. 

Pour in the water (about 150ml) and bring it to a boil before adding the fish. Then simmer for 5 minutes or until you achieve the desired consistency. Add seasoning to taste. 

Fish is generally good for the heart. You’ll find over a hundred fish recipes in cook books and websites. The key truly is to find omega 3-rich fish varieties, cook them in a way that retains their nutritional value, and look for healthier substitutes for the other recipe ingredients.