Did you know that March is National Nutrition Month? 
The Academy of Nutrition and Dietetics offers many helpful resources about food, fitness and health during all stages of life. Visit their website at EatRight.org for more information!
Confused about how to cook fish? Fried? Baked? Broiled? Steamed? Grilled? What kind of fish should you buy? What seasonings are best? With so many options it can be confusing! The key is to keep it simple so we have provided a few quick, clean, healthy and delicious recipes to get you started!
Nutrition facts for all recipes are included at the bottom of the article.
SALMON
Why It's Good For You
Salmon has a high omega-3 fatty acid and vitamin D content. Reduces inflammation in your blood vessels, joints, heart and brain. May also help protect your eyes as well as increase and protect collagen synthesis for better aging and bone strength and density.
Healthy Shopping Tip
Choose wild caught for the most health benefits!
Simple & Delicious Baked Salmon
- Preheat oven to 375 degrees. Make an aluminum foil boat for 2 (6 ounce) salmon fillets.
- Prepare marinade: mix 1 tsp minced garlic, 4 tbsp olive oil, 1 teaspoon herb (basil or dill or cilantro), 1 tsp salt, 1 tsp black pepper and 1 tbsp lemon juice. Pour marinade over salmon in the foil boat, seal and place in glass baking dish.
- Bake for 35 to 45 minutes, until fish easily flakes with a fork. Enjoy!
- Flavor Boost- marinate salmon for at least an hour prior to cooking and add 1 tbsp chopped fresh parsley to marinade.
4 Ingredient Cheesy Herb Crusted Salmon
- Preheat oven to 425 degrees. Line a rimmed baking sheet with foil.
- Cook 2 pounds of salmon skin side down and covered with parchment paper for 10 minutes.
- While baking mix 3 finely minced garlic cloves with ¼ cup chopped parsley and ½ cup parmesan cheese. Remove from oven, remove parchment paper and top with cheesy herb mixture.
- Return to oven uncovered and bake until parmesan is melted and lightly browned. Internal temp should be 135 degrees. Makes 5 servings.
TILAPIA
Why It's Good For You
This fish is a very mild fish making it an excellent choice to try for the first time or if you do not care for the “fishy” taste. It is very low fat, low calorie, high protein choice. It is inexpensive and widely available. It is lower in mercury than other fish making it a good choice for pregnant women.
Healthy Shopping Tip
Buy tilapia farmed in the U.S. and Canada, in Ecuador, or in Peru.
Pantry Spice Pan Fried Tilapia
- Make spice mixture: Combine 2 tbsp flour (can use rice flour to make gluten-free), 2 tbsp paprika, 1 tbsp onion powder, 1 tsp garlic powder, 1 tsp oregano, 1 tsp thyme, ½ tsp black pepper, and ½ tsp salt.
- Dip 4 thawed tilapia fillets in the spice mixture and pan fry in a 2 tbsp butter and 3 tbsp olive oil mixture for approximately 5 minutes on each side. Enjoy!
Canned Tuna
Why It's Good For YouTuna is relatively low calories and high in protein and nutrients. It has DHA, an essential fatty acid needed for brain concentration and focus. It contains tryptophan that triggers neurotransmitters that help elevate mood and fight stress. Contains vital nutrients that have cardio-protective benefits as well as anti-cancer properties.
Healthy Shopping Tip
Looking for the most sustainable sourced fish? Choose the brand “Wild Planet” (canned tuna or salmon)
Tuna Cakes with Fun Dipping Sauce Party
- Mix 2 (5-6 ounce) cans well-drained tuna (in water) with 1 egg, ½ cup breadcrumbs, and ¼ cup diced onion. Form 6 patties. Sprinkle with black pepper.
- Add a mixture of 2 tbsp olive oil and 1 tbsp real butter to a pan over medium heat (add more as needed). Fry patties until golden brown and flip to cook the other side.
- Bonus: This is a kid-friendly and budget-friendly recipe!
Dilly Mustard
Mix 3 tbsp Dijon mustard, 2 tbsp lemon juice, 2 tsp dried dill, 1 tbsp sugar, a pinch of salt and pepper. Then slowly mix in ½ cup olive oil and wisk until well combined.
Honey Mustard
Mix 3 tbsp mustard with ¼ cup honey (add in 1 tbsp mayonnaise to make it creamier if desired). Wisk until smooth and well combined.
Lemony Yogurt
Mix 2 tbsp plain Greek yogurt, 1 tsp lemon juice, 1/8 tsp salt, ¼ tsp dried parsley, pinch of black pepper and wisk all ingredients until smooth.
Nutrition Facts
Simple & Delicious Baked Salmon
Serving Size 6 oz Fillet
Calories 361
Fat 24g
Sodium 475 mg
Protein 34 g
Carbs 0 g
Sugar 0g
4 Ingredient Cheesy Herb Crusted Salmon
Serving Size 6 oz Fillet
Calories 269
Fat 10g
Sodium 274 mg
Protein 41 g
Carbs .4 g
Sugar 0g
Pantry Spice Pan Fried Tilapia
Serving Size 6 oz Fillet
Calories 268
Fat 12.9g
Sodium 380 mg
Protein 36.5 g
Carbs 3.6 g
Sugar 0g
Tuna Cakes
Serving Size 1 Cake
Calories 134
Fat 8g
Sodium 148 mg
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