A Little Fish For You Heart and Soul

I cook fish a lot… I mean a lot. I mainly cook fish because it is easy to thaw and I usually forgot to thaw meat until the day of. It is also a great protein choice because it is usually either lean or the good kind of fatty. Omega-3 fatty acids found in fish are anti-inflammatory. They promote heart healthy, stroke prevention and lower blood pressure. Omega-3’s are also good for brain function and are possibly protective against Alzheimer’s dementia. Arthritis prevention is another potential benefit of these fishy fats. You can also find omega-3’s in nuts and seeds, specifically walnuts, flax and chia seeds.

I usually cook salmon, but recently bought some flounder fillets in bulk. They are delicious. Usually I put a dry rub on fish because I always have some premade rubs I have made in the pantry (another post to come), but my co-worker passed on a marinade that I had to try.  I have tried it on white fish like the flounder and salmon. Both were delicious. Enjoy!

Pick Your Fish Marinade

1/4 cup balsamic vinegar

1/4 cup fresh squeezed lemon juice

1/4 cup low sodium soy sauce or tamari

1 tsp salt

1 TBSP brown sugar or honey

1 1/2 teaspoons ground ginger or 1 TBSP fresh ground ginger

1 tsp paprika

1 tsp black pepper

1 tsp crushed red pepper flakes (or more if you like it hot)

2 cloves garlic, minced

1 tsp sesame oil

1 ½ tsp oil

8 fish of choice fillets (preferable sustainable, wild caught)

Mix all of the ingredients except the oil and fish until combined. Pour into a plastic bag or a shallow dish. Add fish and turn to combine. Add oil to a pan and heat. Place fish in pan when hot. Cook until browned on one side and opaque 1/3 of the way up the fish (time depends on the fish… the flounder only takes about 2 minutes per side). Flip. Cook through. If you are grilling, you can add some oil to the marinade to help prevent sticking. Enjoy!


Adapted from http://allrecipes.com/recipe/slammin-salmon/


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