That being said, how much fish should you be eating?
- General Population: 8 ounces (or more) of seafood per week. This includes choices with higher amounts of the Omega-3 fatty acids. (Source: 2015-2020 Dietary Guidelines for Americans)
- Pregnant or Breastfeeding Women: Minimum 8 ounces and up to 12 ounces of seafood each week. For these women and young children, choose choices that are lower in mercury.
If you don’t currently eat seafood, start by incorporating it into your family’s meal plan once a week. Not fond of “fishy” fish? Try milder varieties like rainbow trout, haddock, and tilapia. Or, if you don’t like the fishy smell in your house, try using the outdoor grill to cook the fish — just make sure to oil the grates before cooking to keep the fish from sticking. And if you can’t get past tuna from the can, that’s okay — canned tuna is rich in omega-3’s with 270 to 1000 mg in 3.5 ounces.
Today I wanted to share with you a simple recipe for salmon that I have been making for quite awhile. This one you will want to add to your meal plan for “Fish Fridays.” I steam the salmon in the oven instead of just baking it; this is a foolproof method for moist fish — if you are like me and have a tendency to overcook everything.
Oven-Steamed Lemon Pepper Salmon
Yields: 4 servings
4 fillets salmon, fresh or frozen (defrosted)
1/4 cup white cooking wine
1/4 cup hot water
2 tablespoons extra virgin olive oil
1 teaspoon lemon pepper seasoning
Creamy Yogurt Dill Sauce:
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
1 large clove garlic, minced
1 tablespoon fresh dill
1-2 tablespoons milk
3/4 tsp teaspoon honey
Salt and black pepper, to taste
- Preheat oven to 375 degrees. Line a 9 x 9-inch pan with aluminum foil. Using sharp knife, thinly slice lemon (~1/4-inch) and line pan with the slices.
- Brush both sides of the salmon with oil and season with the lemon pepper to taste. Place the salmon directly on the lemon slices.
- Pour the wine and water around the salmon (not directly on top of salmon!). Cover pan with aluminum foil and bake in oven for 10 to 14 minutes or until the fish is easily flaked with a fork. Note: Cooking time varies depending on the thickness of your salmon.
- Meanwhile, for the sauce, combine the yogurt, mayonnaise, garlic, dill, honey, salt & pepper, and milk in a small bowl. Add more or less milk to reach desired consistency.
- Remove salmon from oven and serve warm with roasted or steamed vegetables, quinoa or brown rice, and the Creamy Yogurt Dill Sauce.