Fish are among the very best types of omega 3 foods. They are also a cornerstone of the Mediterranean diet. They are also a powerful addition to any diabetes meal plan.
In this page we'll highlight some very easy recipes you can use for lunch or dinner. A couple of them came from an empowering book that is included in our list of new classics, found in the left margin of every page.
So many of the editions featured at books-empower.com have messages that work well in conjunction with each other. "Grain Brain" is one of those examples. Dr. David Perlmutter gave us cutting edge advice on the dangers of excess carbohydrates and sugar. And he also has an excellent list of recipes in the book featuring omega 3 foods.
Here is an easy oven baked salmon recipe. I like simple meals that we can get ready and get on the table without loads of preparation. This one fits those criteria.
I'll advise you to avoid Atlantic salmon as it is probably coming from a fish farm. Buy Alaskan wild caught salmon. I think you're even better off by purchasing canned Alaskan salmon over any Atlantic fish. You'll know the difference by the deeper red color and the very thin white lines in Alaskan fish. Farm raised versions are lighter pink with bigger white veins.
You can bake this nice fillet or use the grill. The oven setting will be 375 degrees and I'd say use a medium setting on your grill. First pour a little bit of olive oil into a bowl. I use garlic on everything, so I'm suggesting some garlic in that bowl too.
* Pat the fish dry with a paper towel and lay it out on a baking sheet, skin side down
* Drizzle that olive oil/garlic mixture onto the fish.
* Pick out your favorite herbs. I like to use oregano or paprika along with the already mentioned garlic. Dill is a great choice here too. Sprinkle your favorite on to the fillet.
* Depending on your oven or grill, it will take less than ten minutes to cook. Keep an eye on it toward the end. White specks on the thick parts means it is ready.
* Enjoy a tasty, omega 3 food meal.
Dr. Perlmutter offers the same advice as given above. Use wild caught fish. This easy recipe will work for Alaskan salmon but is also applicable for whitefish. Here in Michigan that means walleye. My wife doesn't like fish. Never has and we thought never would. Until she tried walleye. She is hooked, so to speak. Or write in this instance.
Here is a simple meal from a new classic book.
* 1/2 cup butter
* 1 cup Chardonnay
* 2-3 tablespoons Dijon mustard
* 3 tablespoons capers, drained and rinsed
* The juice from one lemon
* 2 teaspoons fresh dill
* 4 fillets of your choice. As I mentioned above, any wild caught whitefish or salmon will work.
Preheat your oven to 425 degrees. Using medium heat, melt the butter in a saucepan then stir in the Chardonnay, lemon juice, capers and mustard. It will take about five minutes to burn off the alcohol. Then add in the dill.
Put the fish in a baking pan, skin side down and pour your sauce mixture over the fish. Bake for about twenty minutes. Keep an eye on it toward the end. When it is sort of flaky, it is ready to eat.
This is another heart and brain healthy recipe from Dr.
Perlmutter. It is also another very easy meal to prepare for your family. And it features the benefits of omega 3 fatty acid.
* 4 tablespoons extra virgin olive oil
* 3 crushed cloves of garlic
* 3 shallots, sliced fine
* 1 teaspoon of ginger
* 4 skinless salmon fillets. (I'll be trying walleye in this one too.)
* 1 tablespoon sesame oil
* 2 cups fresh mushrooms
* 1/2 cup chopped cilantro
Heat half the olive oil (2 tablespoons) in your frying pan over medium heat, then add in the shallots, garlic and ginger. Let it go for about a minute until it begins to sizzle.
Add in the fresh fillets and cook each side for about three minutes then remove the fish and set them aside. Wipe down the pan without burning yourself and pour in the remaining olive oil along with the sesame oil on that same medium heat range. Dump in those great mushrooms and cook them for another three minutes or so, stirring all the way through the process.
Then pour that mushroom mixture over the fish and enjoy
Here is a reader donated recipe packed with the benefits of omega 3 foods.
* 2 minced garlic cloves
* 4 average size salmon fillets with the skin removed. (Please see editor's note down below when we put this all together.)
* 1/2 medium onion
* 5 or 6 medium size plum tomatoes cut into thin slices
* 1 tablespoon extra virgin olive oil
* Ground pepper. The amount you use will depend on how much you like pepper.
* 2 orange zest strips (Please see editor's note down below when we put this all together.)
* 1/3 cup pitted Kalamata olives
* 1 tablespoon rosemary
This recipe goes together with very little effort. Just preheat your oven to 400 degrees. Either grab a roasting pan or a baking sheet that has sides.
Throw in the garlic, sliced tomatoes, onions and orange zest. Add the olive oil and then toss it all to coat it. (Editor's note: I didn't know what "orange zest" was, so I asked our reader. He told me to use a very sharp knife to skim off just the colored outer skin of an orange. He says to avoid getting any white part. Then chop up those thin skins as close to dust as possible. Then he eats the good part of the orange while he's cooking this meal.)
Next cook this mixture uncovered for about 45 minutes or until the tomatoes and onions begin to brown up on the edges. Give it a stir from time to time.
Pull out the pan and bump up the temperature to 450 degrees. While it is heating up, add the olives, (I love Kalamata olives so I'm putting in more than the recommended 1/3 cup.) Top with the pepper to your personal liking.
Open up a spot for the fillets and place them into those openings. Spoon some of the tomato mixture over the omega 3 powerhouses and put the pan back into the oven. (Editor's note: As it states on the home page at books-empower.com, my Dad was a great fisherman. So I know how to skin fish. It isn't hard. You will need a very sharp, thin bladed knife. Grab the fillet on one end and make a clean cut just between the skin and meat. Slowly cut along that line while pulling the skin with you. Nothing to it after a little practice.)
Depending on how thick the fish is, it should take about 10 or 15 more minutes for this spectacular meal to be ready to serve.
Thanks to our reader for this omega 3 rich meal idea. Add in some steamed vegetables for a side dish and a piece of dark chocolate to top off the meal.
Here is a really simple grilled walleye recipe. It will work with any whitefish as well. We grill nearly year round.
At the end of this recipe be sure to check out the next subsection. You'll find another great idea from an empowering book.
* 5 or 6 really nice walleye fillets
* An equal number of tablespoons of butter
* Your favorite herb seasoning. I like to mix garlic with either basil or oregano. Sometimes a dash of cayenne pepper jumps into the mix too.
* 2 sheets of aluminum foil
Lay out one of the sheets of foil and place the fillets on it skin side down. After melting the butter, brush it on the fish and then sprinkle on your herb combination. Some people like to remove the skin. That will work as well.
Then loosely cover with the second piece of foil and fold the edges together to sort of seal it up. Add it to your grill which was already preheated at around a medium setting.
It will only take about 7 to 10 minutes depending on heat level. Carefully open one side of the foil to see if it flakes easily with a fork. If so, you're ready for dinner.
Now how about a knockout idea for a brush on topping for any whitefish or salmon recipe?
Dr. Perlmutter added this great idea into his recipe list near the end of "Grain Brain." He writes that it will work well on any fish meal, both in the oven and on the grill. His version listed below makes about 1/2 cup of spread.
* 1/2 cup of Italian parsley
* 1 1/2 cups of dill leaves. Dr. Perlmutter advises this will be about 3 bunches.
* 2 cloves of garlic
* 3 tablespoons of olive oil
* 1 tablespoon of lemon juice
* Pepper to taste. (I'll be adding garlic to this one as well)
Using a blender or food processor, whip all the ingredients up until you get a smooth texture. Then spread it on the fish before putting it in the oven or on the grill. Very easy.
Please use the "Contact Me" button in the left margin to pass along any of your own great dinner ideas that fit into the guidelines of the Mediterranean diet.