Enjoying Fish During Lent

    Enjoying Fish during Lent

    By Jacqueline Gomes, MBA, RDN

    Fish is one of the healthiest and easiest proteins to prepare. Whether you’re observing Lent or not, fish is a delicious part of any weekly meal. The trick to making a delicious fish dish includes purchasing fresh, seasoning well and cooking safely to just the right temperature (145 degrees F).

    PURCHASING TIPS

    • Avoid fish with a “fishy” odor, discoloration, darkening or drying around the edges
    • Fish eyes should be clear and slightly bulging
    • Whole fish and fillets should have firm, shiny flesh that springs back when pressed
    • The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke!
    • Steamed, grilled or broiled; many fish can be prepared in under 20 minutes! Sea bass, cod, flounder, tilapia and salmon are quick and easy.
    • Season fish and shellfish simply, with olive oil, salt and pepper you can’t go wrong!

    Meatless meals are a great way to incorporate variety throughout your weekly meals. If you think fish is difficult to prepare, think again! Fish is quick and fairly simple to prepare.

    Orange Glazed Baked Tilapia

    Orange Glazed Baked Tilapia

    Prep: 10 minutes

    Cook: 35 minutes

    Makes: 4 Servings

     Ingredients:

    • 1 ½ pounds fresh Tilapia or Flounder Filet
    • 1 cup grape tomatoes, cut in half
    • 1 pound sweet potatoes, peeled and cut into ½ -inch cubes
    • 1 Blood orange or Navel orange, sliced
    • Olive oil
    • Salt and pepper

    Orange Glaze

    • 1 blood orange, juiced
    • 1 tablespoon freshly grated ginger
    • 1 tablespoon paprika
    • 1 teaspoon honey
    • Salt

    Directions:

    1. Preheat oven to 450 degrees F.
    2. Toss sweet potatoes with 1 tablespoon olive oil. Place onto a baking sheet, sprinkle with salt and pepper. Bake for 15 minutes.
    3. Meanwhile In a small bowl, combine ingredients for the orange glaze.
    4. After potatoes have been roasting for 15 minutes add in sliced tomatoes, season with salt and then place tilapia over potatoes and tomatoes. Season fish with salt & pepper.
    5. Brush fish and vegetables with ½ orange glaze. Bake for 8 to 10 minutes, then turn broiler on and broil for 2 to 3 minutes. Brush with remaining glaze, garnish with sliced oranges and serve immediately.