Enjoy fish and seafood, especially shellfish in your diet once or more per month to obtain the health benefits particular to these individual food sources. Choose smaller fish, mild white fish, wild caught, or sustainably harvested and fish and seafood as much as able, while avoiding larger fish like swordfish and even tuna which may have higher concentrations of mercury.
Enjoy the following simple fish recipes with whatever types of fish or seafood are available in your local region.
You will hardly feel like you are eating raw fish when you let fish marinate in some fresh citrus. Very refreshing!
WILD COD CEVICHE:
Mix 1 pound or more of wild caught cod, shrimp, or other raw fish of choice in a bowl with the juice of about 1/2 of 1 lemon, a pinch each of salt and white pepper, and some finely diced vegetables, such as scallions, red onion, celery.
To add some heat, add a little finely diced jalapeño. Fresh chopped cilantro or fresh small grape or other tomatoes, chopped is also good. Stir to combine, then let it sit for one hour to overnight.
The acid from the citrus slightly 'cooks' the fish. If desired, enjoy on a salad with fresh chopped avocado.
Citrusy Raw Salmon:
This wild salmon was made by adding fresh squeezed orange, and 2 teaspoons each of Carlson Norwegian Lemon Cod Liver Oil, and XVOO, along with a little salt and pepper.
Pecan, macadamia nut, hazelnut, or avocado oil would also provide a subtle nutty flavor.
Alternatively, try a white, red, or fig balsamic vinegar in lieu of the citrus.
Season as desired, with a pinch of salt and dill, or a tiny pinch of cayenne for a bit of heat.
Serve with fermented cabbage, or a Pressed Cabbage Salad.
We recently had some wild salmon, which I initially marinated for about an hour, thinking we could either enjoy raw, or lightly steamed. I decided to go for both. It is almost like eating a totally different meat when it is steamed, versus raw.
This salmon was really excellent raw. Raw fish is very tender. The steamed fish is more meaty, with more of a toothy bite.
I used local white grapefruit (which is actually sweeter than most), a drizzle of XVOO, salt, white pepper, a dill blend, and a pinch of cayenne.
The steamed salmon also has a little herbed butter on top. Served with fermented cabbage. Super delicious, and high in Omega 3 fatty acids ~ important nutrients for your brain!
Season fish of choice with salt and pepper and pan fry in a heated pan, using a little ghee or butter. Don't over cook! Flip when it begins to turn brown. It will only take a few minutes.
Squeeze lemon on top. Voila ~ quick and easy.
Variations ~ Simple Methods for Cooking Fish:
Dust salmon or other fish with a light dusting of coconut flour (optional) and pan-fry in a non-stick pan, or in a pan with a blend of coconut oil and butter, or oil of choice.
Mix the coconut (or other flour) with salt, pepper, and a pinch of cayenne pepper or curry on a plate, and lightly coat both sides of the fish. An easy method I often do is to use a mesh tea strainer to lightly dust flour onto fish. The reason I do this is that the fish is often fairly moist after thawing. The flour absorbs some of the moisture.
Pan fry until fish easily flakes. Try to under rather than over cook!
Alternatively, place fish on a heat proof pan. Season as desired with a little lemon, butter, salt and pepper. Broil or bake in the oven, paying attention to not over cook.
Fish can be grilled, or wrapped in foil or parchment paper, and baked, or heated on a grill. Add some diced pepper and onion for flavor.
Another great option is to steam or poach fish. Bamboo steamers are excellent for this purpose.
Sardines, mackerel, or canned salmon with the bones are a super simple way to include some fish into your diet, and supplement with calcium.
Be sure to get good quality sources free of unhealthy plant oils, like canola or soy oil.
Mix with homemade mayonnaise, dill, and prepared horseradish, along with diced onion, celery, or even sweet pickles and you have an super simple meal.
Making broth with fish heads and bones is very flavorful and nutritious. Once you have broth made, this Luscious, Creamy Fish Soup recipe is a breeze.
Watch the video below to learn how to make it!
This delicious, Creamy Fish Soup was quick to make once I had the Fish Bone Broth prepared. We found some wild rock fish and cod priced well at a local market. The fish was quickly pan-fried as above, and added to the soup.
Watch the video below to learn how to make this delicious and simple Creamy Fish Soup. It has a secret ingredient that gives it a nice rich, creamy flavor without actually adding a lot of cream.