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 Low-Fat Healthy Fish Recipes

 

By MagicDietFoods.com

There are many lean sources of protein for you to eat, and fish is one of the best. In order to keep things interesting so your diet doesn't get boring you will want to cook healthy fish recipes in a variety of ways, fish may be boiled, steamed, baked, fried, broiled or sauted. Here are some healthy fish recipes you simply must try.

Grilled Shrimp Chive & Risotto
 
Low-Fat Healthy Fish Recipes
 
Ingredients
 
4 cups (1 L) chicken stock
2 tbsp (30 mL) olive oil
1 tbsp (15 mL) butter
1 shallot, finely chopped
1 cup (250 mL) risotto rice (vialone, arborio or carnaroli)
1/4 cup (60 mL) vermouth OR dry white wine
12 large shrimp in the shell, split down the centre
Salt and freshly ground pepper
1/3 cup (80 mL) shredded basil leaves
2 tbsp (30 mL) chopped chives
Zest and juice of 1 lemon

 
Instructions
  • Pour the stock into a saucepan and place over medium heat. Bring to a boil, then reduce to a simmer.

  • In another saucepan, heat half the oil and butter. Add the shallot and cook gently for 5 minutes, then add the rice and stir until well coated. Pour in the vermouth and stir until absorbed by the rice.

  • Add a ladleful of hot stock. Keep stirring the simmering rice until the liquid is almost completely absorbed. Now add another ladleful of stock and continue cooking, adding more stock only when the previous liquid has been completely absorbed.

  • After 15 to 20 minutes, the rice will be creamy and cooked but still slightly al dente. Place the shrimp on a baking sheet, shell side down. Season them with salt and pepper, then drizzle with the remaining olive oil. Grill the shrimp on both sides just until they turn opaque, 2 to 3 minutes.

  • Stir in the herbs, lemon zest and juice into the rice. Season with salt and pepper, then divide the risotto between 4 plates and top with the cooked shrimp.

Maple Salmon
 
Ingredients
 
¼ cup pure Maple Syrup
2 tbsp Soy Sauce
1 clove Garlic (minced)
¼ tsp Garlic Salt
1/8 tsp Black Pepper (ground)
1 pound Salmon
 
Instructions
  • Blend together maple syrup, soy sauce, garlic, garlic salt, and black pepper in a small mixing bowl.
  • Take a shallow glass baking dish and place the salmon onto the bottom.
  • Drizzle maple syrup mixture, coating the fish thoroughly.
  • Cover the dish and refrigerate for 30 minutes until marinated. Make sure that you turn the fish once during marinating.
  • Preheat oven to 400 °F (200 °C).Remove the fish from the refrigerator and uncover it.
  • Bake for 20 minutes till it turns flaky using a fork.
Coconut Tilapia Stew

Ingredients

1/2 cup coconut milk
6 whole almonds
2 tablespoons chopped white onion
1 teaspoon ground ginger
1/2 teaspoon ground turmeric
1 teaspoon chopped fresh lemon grass
1/4 teaspoon salt
4 (4 ounce) fillets tilapia
salt and pepper to taste
1/2 teaspoon red pepper flakes, or to taste

Instructions

  • Mix coconut milk, almonds, onion, ginger, turmeric, lemon grass and 1/4 teaspoon of salt into a food processor or blender until smooth.
  • Place a large non-stick skillet over medium-high heat. Sprinkle fillets evenly with salt and pepper. Cook in skillet, placing fish with the skin side facing up. Add the prepared sauce and coat the fish well. Drizzle with red pepper flakes.
  • Lower heat to medium and simmer covered for 15 minutes. Serve hot.

Tips for Cooking Fish

Eating a well balanced diet with a lot of lean protein is a great way to help with not only your weight loss efforts but your overall health too.

It is important to determine whether or not fish is fresh. Fish should not give off any offensive odor. The eyes should be bright and clear not dull or sunken. The gills should have a bright-red color and there should be no blubber showing. The flesh should be so firm that no dent will be made when it is touched with the finger. Fish may also be tested for freshness by placing it in a pan of water. If it sinks it may be known to be fresh, but if it floats it is not fit for use.

1. Baking. This is a good method whether you are preparing whole fish or fish fillets. Just add a little oil, or butter along with whatever seasonings you want. Cooking your fish in foil will allow you to keep it tender and flaky, you can also use this method to cook your fish right on your grill. Just add the fish, some lemon juice, wine, and seasonings to taste, wrap up the foil and place it in the oven or right on your grill.

2. Poached. Just add the fish, any seasonings you want and some cream. Preparing fish this way will mean that you will have a sauce with your fish.

3. Grilling. This method really brings out the flavor of the fish, and it makes you feel like you are on a camping trip and cooking up your catch of the day! This method works well with whole fish or fillets. When cooking a whole fish, cut wholes in both sides of the fish and rub with olive oil. You can wrap the fish in foil or just put it on the grill. Add whatever seasonings and herbs you want.

4. Deep frying. Fish prepared this way is delicious, but don't eat it like this too often since you will be adding a lot of fat back into your diet with this type of preparation. Fish is low fat which is one of the reasons you are eating it in the first place so cooking it in a way that adds fat isn't the best alternative.

The biggest thing you need to keep in mind when preparing any type of fish is to have fun. Fish is a great source of lean protein and can help you with your weight loss goals, it's also delicious. Try using different types of fish and preparing them in different ways. If you do this you will keep your diet interesting and it won't seem like you're on a 'diet', it'll just seem like you are eating well, which you are.

 

 

   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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