Cooking for Two - Fish on the... Health Article

If you're cooking for two or even just yourself, fish is easy to prepare and an excellent healthy choice for dinner.

Studies show that eating a meal of fish at least once a week, especially the cold-water species high in omega-3 fatty acids, reduces the risk of heart problems dramatically. Some research suggests that regularly eating omega-3-rich fish may prevent or relieve depression, joint problems, Alzheimer's disease and, perhaps, several cancers. Other seafood is a wonderful source of high-quality lean protein. The good news is that making delicious fish-focused meals for two is a snap—here's how:

Don't be shy to make friends with the people behind the seafood counter at your grocery store. Most large markets these days have a separate fish market within the store, and that's good news when you're shopping for just the right amount of fresh or frozen seafood. Rather than having to buy a family-size package of fish fillets, you can have the fishmonger wrap up just one or two. Many stores also have freezer chests of frozen shrimp where you can weigh out exactly the amount you need.

One of the biggest advantages of buying your seafood this way is that you can check its freshness before it's all packaged up. Ask the person behind the counter if you can smell before you buy. Fish and shellfish should smell like the ocean at high tide, never overly fishy or like the tidal flats on a hot summer afternoon.

Two of our seafood offerings are inspired by Asian cuisines. Salt & Pepper Shrimp is often found on the menu at good Chinese restaurants. Shrimp are dredged in seasoned rice flour and then flash-fried in a little bit of canola oil (unlike their less healthful deep- fried restaurant cousins). The crispy shrimp are served on a crunchy slaw and the whole dish can be on the table in about 30 minutes.

Seared Tuna & Watercress with Scallion-Ginger Relish is prepared on the grill. The combination of the sweet-and-sour relish with the spicy watercress salad is magical.

Pacific Sole with Orange & Pecans is a one-skillet meal that has a continental feel to it. Use care when sautéing the fish. With only two servings in the pan it's easy for the fish to become overcooked before you know it.

And if you're feeling like having some comfort food, Grandma Ginger's Fish Casserole is sure to satisfy. Pacific cod is sautéed with white wine and onion and then transferred to the oven to bake. The whole dish gets a crunchy topping of breadcrumbs and Gruyère cheese baked on during the last few minutes in the oven. Now that's what home cooking's all about!

Resources

Healthy Cooking for Two Recipes and Menus
Pacific Sole with Oranges & Pecans
Salt & Pepper Shrimp
Healthy Salmon Recipes and Cooking Tips