Monday, April 27, 2015

Mediterranean Haddock

Many of my clients tell me that they often order fish when dining out but hardly cook it for themselves. For many, cooking fish is an intimidating feat. I used to be the same way, but I have found it to be one of the easier and quickier proteins to prepare. My #1 tip for cooking fish is to be sure not to overcook it! Overcooked fish is dry and unpalateable. Baked in tin foil packets the clean-up couldn't be easier! Since its still cold in Vermont I am baking fish, but fish on the grill (in packets) is super tasty! This recipe features garlic, kalamata olives, capers, tomatoes, lemon juice, and olive oil for a flavorful dish that is packed with healthy fats! Serve with your choice of vegetables and a whole grain rice if desired.

Go Sustainable!
Look for sustainable fish varieties. Fish should be fresh and shouldn't have a strong "fishy" odor. In general look for wild caught varieties instead of farm-raised. I highly recommend checking out http://www.seafoodwatch.org/ or thier app (The Seafood Watch) to learn more about sustainable seafood!

The benefits of fish in the diet is well studied and accepted. Not only is it a great source of lean protein, but it contributes healthy omega 3 fatty acids to the diet. The typical American diet is often low in omega 3 fatty acids and higher in the less healthier omega 6 fats (not a good combo)! Increasing the amount of omega 3s in your diet is beneficial in decreasing inflammation and may decrease your risk for heart disease and dementia. If you are trying to increase the fish in your diet aim for 1-2 times per week.

Mediterranean Haddock
Serves 4

Ingredients:
1 1/4 pounds fresh or frozen haddock
3 cloves fresh garlic, minced
2 Tbsp olive oil
2 Tbsp lemon juice
1/2 cup halved grape tomatoes
1/4 cup pitted kalamata olives, halved
1/4 cup drained capers
Black pepper, to taste

Directions:
1. Preheat the oven to 350.
2. Mix the garlic, olive oil, and lemon juice in a small bowl. Set aside.
3. Place the fish on a large piece of tinfoil and drizzle olive/lemon mixture over the top. Spread the remaining ingredients on top of the fish and fold the tin foil into a packet.
4. Cook for ~20 minutes, until the fish flakes easily with a fork.
5. Enjoy!

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