Who says eating healthy has to be difficult or taste bland? Heart-healthy recipes made with fish are some of the most delicious meals you can add to a daily or weekly cooking regimen.
Not only do fish cook relatively quickly compared to beef and pork, they provide a wealth of health benefits. They’re low in fat, a great source of protein, and are loaded with heart-healthy omega-3 fatty acids.
We’re going to explore why fish make such great protein for heart health month. We’ll also share a few heart healthy recipes for dinner so you don’t have to pick between style and substance. Share these with your friends or enjoy them as a personal treat: it’s up to you!
More and more people are turning to fish as their primary source of protein and it’s not hard to see why. Since red meat’s high fat and cholesterol count can increase your risk of heart disease or diabetes, fish just makes sense.
Are you trying to trim fat and cholesterol out of your diet? You can’t go wrong with lean protein. Fish (even fattier fish like tuna and salmon) has a notably lower fat content than red meat and poultry.
Omega-3 fatty acids get a lot of attention, but why? According to modern studies, omega-3 fatty acids improve your heart health by supporting your cellular structure, lowering blood pressure, and reducing blood clots.
If you don’t have enough protein, you’ll be low on energy and struggle to build muscle. Fortunately, fish has more than enough protein to keep you going strong. A single fish filet can have anywhere from 15 to 40 grams of protein, depending on the fish species and size.
“Wait, I get a lot of vitamin D from my fish?”, you might be asking. While vitamin D is often associated with sunlight or supplements, fatty fish like salmon and herring have high concentrations.
According to the University of Nebraska-Lincoln, one in four Americans is vitamin D deficient. Vitamin D is important for sturdy bones, a healthy immune system, and even steady energy levels.
Don’t feel like slow cooking a pot roast or waiting on chicken thighs? Fish cooks quickly and tastes wonderful, whether you prefer to bake, boil, or saute. Just keep a close eye to make sure it doesn’t dry out!
Eager to enjoy the benefits of eating fish without too much effort? Give these low-effort lean protein dinners a try next time you’re feeling peckish.
If you don’t want to think too hard about your meal, but still enjoy a delicious platter that makes your eyes flutter closed, this recipe is for you. A wild-caught salmon fillet’s savory notes pairs wonderfully with fresh avocado slices.
The texture is also deliciously creamy and goes great with all kinds of vegetable or grain-based sides.
All you need for the main part of this simple recipe is a salmon fillet, your cooking oil of choice, and a few seasonings. Pan fry your fillet in 10 or 12 minutes, then dice up your avocado and sprinkle on a little red pepper or black pepper to taste.
If you want a few more calories, toss your salmon and avocado onto a bed of seasoned brown rice. Voila!
If you’re not interested in a fancy presentation, but still want to eat something deliciously complex, then you’ll have a blast with this recipe. Tilapia fish’s mild flavor and flaky texture make it easy for it to soak up all sorts of seasonings, garnishes, or sauces.
Tacos are a stress-free recipe since all you really need are some delicious ingredients tossed into a soft or hard taco shell.
Tilapia’s flaky texture truly sings once it’s baked (10 or 12 minutes for thinner fillets and 15 minutes for thicker fillets). Once it’s ready to go, simply shred it and mix it into a bowl with your favorite taco ingredients. Diced tomatoes, green onions, peppers, black beans: the sky’s the limit! Add a little lemon and lime juice to add a tart finish to each bite.
Pasta is easily one of the best-known ingredients for a fast, filling meal. When you mix in snapper’s delicately sweet and nutty flavor, you’ll never want to go back to standard spaghetti and meatballs.
Pasta doesn’t take long to boil and strain. Combined with your snapper fillet’s fast cooking time, you can time your meal carefully so everything’s ready to go at once.
If you want to enjoy the subtle flavor notes of your fish, skip the tomato sauce and try a little seasoned olive oil and lemon juice instead. Mince up fresh parsley, dice up some red peppers, then sprinkle in a little black pepper or garlic salt. Enjoy!
It’s easy to get overwhelmed with keeping up with your dietary needs. We love how fish naturally makes eating healthier without sacrificing time or flavor.
Lighter fish, like cod and tilapia, are a great choice for soaking up seasonings or sauces. If you want a little more texture and savory flavor, try fattier fishes like salmon and tuna. No matter what, you’ll be getting plenty of heart-healthy goodness in the form of lean protein, vitamin D, and omega-3 fatty acids.
Give these easy recipes a try next time you want to have the best of all worlds. Your tongue – and heart! – will thank you.
