Flavorful fish

Are you eating enough fish? The current recommendations suggest we should aim to eat 8 ounces of fish per week. Besides being packed with protein, fish is also a good source of healthy fats. EPA and DHA are omega-3 fatty acids found in varying amounts of seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

What flavors do you like? Citrusy? Smoky and Sweet? Cajun-style? These three fish recipes offer very different flavor profiles. Try your favorite flavor or try them all!

Smoky mustard-maple salmon

Ingredients:

• 3 tbs whole-grain or Dijon mustard
• 1 tbs pure maple syrup
• 1/4 teaspoon smoked paprika or ground chipotle pepper
• 1/4 tsp freshly ground pepper
• 1/8 tsp salt
• 16 ounces salmon (skinless, about 4 ounces per fillet)

Instructions:

• Preheat oven to 450 °F and line a baking sheet with foil and coat with cooking spray.
• Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl.
• Place salmon fillets on the prepared baking sheet and spread the mustard mixture evenly on the salmon.
• Roast until just cooked through (approximately 8 to 12 minutes). Makes 4 servings.

Recipe adapted from myplate.gov.

Citrus salmon fillets

Ingredients:

• 1 pound salmon (3-4 fillets), pat dry
• 2 tbs vegetable oil
• 1 red onion, chopped
• 1 cup baby carrots (or sweet potato)
• 1/4 cup parsley, chopped
• 1 cup orange juice (divided)
• 1 tbs honey
• Salt and pepper to taste
• 1 orange or lemon, cut into wedges (optional)

Instructions:

1. Preheat oven to 400 degrees F. In an oven safe skillet, heat oil on medium high heat.
2. Add onion, carrots (or sweet potato), parsley and ½ cup of orange juice. Cook 5-8 minutes.
3. In a small bowl, mix ½ cup orange juice and honey.
4. In center of skillet, add salmon fillets and season with salt and pepper.
5. Pour orange juice and honey mixture over top.
6. Bake entire skillet in oven 16-18 minutes or until fish is flaky.
7. Garnish with orange or lemon wedges, if using. Makes 4 servings.

Recipe adapted from myplate.gov.

Cajun catfish

Ingredients:

• Cooking spray
• 1/4 cup cornmeal (about 4 tbs)
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp oregano
• 1/4 tsp black pepper
• 3/4 tsp lemon pepper seasoning, no salt added
• 1/8 tsp salt
• 1 pound catfish fillets, frozen, thawed, drained

Instructions:

1. Preheat oven to 400°F. Spray a baking sheet with cooking spray.
2. Combine cornmeal and spices in a shallow dish.
3. Dip each fillet in the cornmeal mixture. Coat evenly.
4. Place fillets on a baking sheet.
5. Bake 20-25 minutes flipping catfish halfway through. Makes 4 servings.

Recipe adapted from myplate.gov.

Next steps:

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