Healthy Cook: Easy and delicious ways to cook fish

In the culinary world we find ourselves in today, it seems as though many unhealthy foods have crept their way onto our tables and into our laps while driving. With a little extra time, however, there are some delicious, healthy ways to prepare a meal everyone is sure to enjoy. One of the best ways to keep your mealtime healthy, while also creating flavorful recipes, is by using fish as the main ingredient. Here are several ways to bring full, robust flavors to the table without adding to your waistline.

Cooking in a Sauté Pan

One of the easiest and most flavorful ways to prepare a fresh piece of fish is by cooking it on a sauté pan. Start by taking any skinless fish fillet and seasoning it with salt and pepper. Then simply cook it in 1 tablespoon of extra-virgin olive oil on medium-high heat for about 2 to 3 minutes per side. Cooking times can vary depending upon thickness of fillet, however. After plating your fish squeeze some fresh lemon juice over the top and garnish with fresh flat-leaf Italian parsley.


No Sauté Pan? Try Braising Your Fillet

Another great way to enjoy the wonderful flavors of fish without sacrificing your health is by braising your fillet. The first step is to choose the liquid to be used in the cooking process. White wine, clam juice, water, or broth can all be used for this step. Next, heat some extra-virgin olive oil in a skillet over medium-high heat. Then incorporate the liquid of your choice and simmer. Add fish fillets that have been seasoned to taste, cover, and cook for 3 minutes on both sides. Again, cooking time may need to be adjusted accordingly.


To ensure a healthy meal that doesn’t lack in the taste department, just follow these quick tips and you are on your way to culinary success.


Need more inspiration? Try this Grouper Mediterranean recipe, for a great fillet under 300 calories! Photo and recipe by FDACS



1 tablespoon olive oil
4 6-ounce Florida grouper fillets
1 Florida onion, chopped
2 cloves Florida garlic, minced
1/4 cup toasted chopped almonds
1/2 cup dry white wine
1/3 cup clam juice or chicken stock
2 tablespoons Florida lemon juice
1 teaspoon Florida thyme, chopped
1 teaspoon Florida marjoram, chopped
Fresh ground black pepper
3 tablespoons cilantro, chopped


In a heavy nonstick sauté pan, heat oil over high heat. Sauté fillets 3-5 minutes until browned. Transfer fillets to a platter; set aside. Reduce heat to medium; sauté onion and garlic 4-5 minutes until onion is tender. Add nuts, wine, stock, lemon juice, thyme, marjoram and pepper to taste; bring to a boil stirring frequently. Reduce heat to low. Cover skillet and simmer 10 minutes, stirring occasionally. Return fillets to skillet and simmer until heated through. Serve fillets topped with sauce and cilantro.

4 servings

Nutritional Value Per Serving
Calories 276 , Calories From Fat 87, Total Fat 10g, Saturated Fat 1g, Trans Fatty Acid 0, Cholesterol 64mg, Total Carbohydrates 5g, Protein 36g, Omega 3 Fatty Acid 0.44g




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