Nutritious seafood dinner recipes

You keep hearing about the health benefits of eating more fish but when faced with the task of cooking it, you chicken out. Literally.

It’s hard to argue with the benefits of having a fish-friendly diet.

And yet, so many Canadians don’t get the suggested three to five servings of fish each week because they don’t know how to prepare it.

“Most people overcook it and then it’s dry,” says Toronto nutritionist and author Theresa Albert, who offers a variety of healthy recipes on her site, My Friend in Food.

Many types of fish carry omega-3 fatty acids, which have health benefits for your entire body, says Albert.

“They moisturize every cell and keep inflammation down,” she says, adding that U.S. farm-raised catfish is her favourite.

“It’s a tasty, mild fish so even kids tend to like it.”

Try Albert’s easy-to-make fish recipes:

Fantastic fish tacos

Serves 4

Prep time: 10-12 minutes

Ingredients:

• 1/2 head cauliflower
• 1/2 to 3/4 pound salmon fillets
• 1 to 3 teaspoons chili powder
• 1 to 2 cups cooked rice (optional)
• 8 taco shells
• 1 cup yogurt
• 2 tablespoons chopped fresh dill
• 1 tablespoon Dijon mustard
• 1 cup salsa
• 1 avocado, sliced as garnish

Directions:

1. Bring a steamer pot to a boil and add cauliflower that has been divided into florets. Cover and steam for five to 10 minutes until soft.
2. Mash cooked salmon with rice (optional) and warm in a pan, adding chili powder to taste. Place taco shells in oven at 200 degrees F (95 degrees C) until ready to fill.
3. In a large bowl, mix together cauliflower, dill and mustard. When cauliflower is soft, use a fork to mash and mix into dill mixture.
4. Assemble tacos with fish on the bottom. Top with cauliflower, salsa and avocado if desired.

Poached salmon with tarragon juice

Serves 4

Prep time: 20 minutes

Ingredients:

• 1-1/2 pounds salmon fillets
• 1 teaspoon butter
• 1/2 cup chopped green onions
• 2/3 cup low sodium chicken broth
• 1 to 2 cups water to cover
• 1 teaspoon fresh tarragon or 1/2 teaspoon dried
• Lemon wedges

Directions:

1. In a large heavy skillet, melt butter over medium heat. Add chopped onions and cook until onions are limp — about one minute.
2. Add broth, water and tarragon, and bring to a boil. Place fish in single layer in this mixture. Reduce heat, cover and simmer until just translucent — about 10 to 12 minutes.
3. Carefully remove fish from pan, place on serving plate and keep warm. Turn heat to high and allow the juices in pan to cook until reduced to about one half. Pour juice over fish and immediately serve with lemon wedges, salt and pepper if desired.

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Lemon-herbed chicken with yogurt dill sauce