Fish for Dinner
Want to look good at the beach? Then head to the sea, because fish is the perfect summer food: delicious, easy to cook and healthy.
Even if it's not summer, you can still make a meal so fresh you can taste the ocean. Think fish! It's quick and easy to cook, and better yet, it's great for your diet.
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Fish is low in calories: 6 ounces of most types of fish has less than 300 calories. It's a great source of protein. Plus it's high in heart-healthy omega-3 fatty acids and low in artery-clogging fat.
Choosing the Best Catch
Ask your fishmonger exactly what's fresh, or use these guidelines when you're browsing the offerings in the seafood department.
Firmness
Fresh fish is firm and bounces back if it's pressed.
Odor
Fish shouldn't smell "fishy." It shouldn't have any odor at all.
If you're in the market for a whole fish, look for these things too:
Gills
They should be bright pink or red, with no slime.
Eyes
They should be clear, not opaque or milky looking.
Flavoring Fish
Simple cooking methods are best for showcasing fish's natural flavor. Roasting, grilling, baking and broiling all enhance fish's tender moistness and sweetness. And they're techniques that require almost no added fat.
Marinades are an excellent low-cal way to add flavor. They can also be used to baste the fish when cooking. Limit marinating time if the mixture contains a lot of acidity (such as lemon juice or vinegar). Otherwise the acid will start "cooking" the fish before you even throw it in the pan.
And here's a chef's tip: Adding a smidge of strong-flavored olive or sesame oil to the marinade, rather than the pan, will boost flavor without too much extra fat. Leftover marinade can also be used as a sauce, but it must be boiled first.
Here are some of our favorite marinades to get you started:
Sesame-Orange Marinade
Cilantro-Cumin Marinade
Classic Fish Marinade
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