Adding fish to your diet on a regular basis seems to be an area of struggle for some.  Whether it be trying to get your family to accept it at the dinner table, or simply because many of us just don’t know the best way to cook it. There are a zillion ways to steam, grill and saute fish dishes.  But like most of us, weekdays are hectic and busy and you don’t want to or can’t spend a load of time prepping and chopping.  This method of cooking fish can be used with any variety you like.  The only adjustments might be cooking time depending on the size of the piece of fish. Here is Kathy’s Fool Proof Perfect Fish cooking method:  In my example here I used salmon because it’s my favorite – loaded with Omega-3 fatty acids and healthy protein to support muscle and brain power.

Ingredients:

• 3-4oz piece of fish (I like to ask for center cut, scaled pieces at the market)
• 1-2 Tsp Extra Virgin Olive Oil
• Pinch of sea salt
• Ground pepper
• 2 Slices of lemon
• Your taste bud preferred creativity

Tools:

• Baking sheet
• Aluminum Foil

Directions:

Preheat oven to 375 degrees.

Rip of a section of aluminum foil large enough to wrap your fish like a gift.  Place your salmon (or whatever fish you prefer) in the center.  Sprinkle with salt and pepper, drizzle on olive oil and lay your slices of lemon on top of the fish.  If you have herbs or spices you enjoy, you can add those too – I have been known to toss in sage leaves, rosemary or red pepper flakes to change the flavor of the meal.  You can get creative here which is what makes this method a great base to work from.  Fold the long edges of the foil together (like you’re making a tent over the fish) and pinch the ends together to keep it all in there.  When you’re done you should have a tidy little package with some air space above the fish to allow heat/steam in there. Like so:

Place fish package on a baking sheet (along side any others you might be cooking) and slip into the oven for about 18 minutes.  The time it takes to cook through will vary depending on the thickness of your fish and the density so start with 15 minutes and put back in for longer if it needs more time.  Just open the end and peek in to see where you’re at in the cooking process.  Once your fish is cooked through you can remove from the foil packet and on to a warmed place with your veggies.

This is a time tested method and with some practice and creativity you can really use this to create a variety of meals.  Enjoy!

Here’s a great anytime recipe that’s low in calories, but rich in protein, healthy ingredients and a vitamin boost from spinach as well as a great source of calcium.  Also only takes about 15 minutes to make!

INGREDIENTS:
7 egg whites (about 1 cup)
1 large egg
1/3 cup skim milk
1 tbsp extra virgin olive oil
2 cloves garlic, minced
3/4 medium white onion, thinly sliced
4 cups baby spinach (or kale)
1/4 tsp each sea salt and ground black pepper
Pinch ground nutmeg
2/3 cup low-fat ricotta cheese
Red pepper flakes (optional)

INSTRUCTIONS:
Preheat oven to 375°F.
In a medium bowl, whisk together egg whites, egg and skim milk until frothy; set aside. Heat oil in a 10-inch nonstick frying pan on medium. Add garlic and onion and sauté for 3 to 4 minutes, until softened. Add spinach to pan, in batches if necessary, and cook, stirring frequently, until wilted. Season with salt, pepper and nutmeg. Pour egg mixture into pan and drop ricotta by the tablespoon over top. Cook for 3 minutes, until eggs begin to set on the bottom. Sprinkle in red pepper flakes if you likes things spicy (or leave it out it’s great both ways) Transfer pan to oven and bake for 8 minutes or until eggs are firm. Cut into 4, serve immediately – but I tried this reheated and its’s just as good. Enjoy and eat healthy! (recipe tested and adapted from Clean Eating magazine)

Nutrients per serving (1 5-inch wedge): Calories: 152, Total Fat: 7 g, Carbs: 10 g, Fiber: 2 g, Sugars: 5 g, Protein: 15 g, Sodium: 400 mg, Cholesterol: 67 mg