Imagine sinking your teeth into a mouthwatering meal that will protect you from disease and extend your life. Research suggests that following a diet rich in anti-inflammatory foods, antioxidants, fiber, healthy fat, lean protein, vitamins, minerals and phytonutrients can cut your risk of chronic diseases and extend your life. Jonny Bowden, PHD, CNS and Jeannette Bessinger, CHHC, authors of The Healthiest Meals on Earth, have created a cookbook filled with a wide variety of recipes that contain all of the nutrients essential for your health. Best yet, their “healthiest meals” are delicious and easy to make. Here are three of the healthiest fish recipes on Earth.
Healthy fish recipes
Striped Bass with Sun-Dried Tomato and Kalamata Paste
Mediterranean-inspired, this flavorful fish dish delivers the heart-healthy benefits of olives and olive oil blended into a paste with tomatoes, basil and capers.
1/3 cup sun-dried tomatoes*
1/4 cup pitted Kalamata olives
2 tablespoons extra virgin olive oil plus more for brushing
1/4 cup fresh basil, rinsed, dried, optional
1/4 teaspoon fresh ground black pepper
2 teaspoons capers
1-1/2 pounds skinless striped bass fillet
1. Heat grill to medium-low. In a food processor or blender, combine the tomatoes, olives, oil, basil and pepper. Process until mixture forms a thick paste. Stir in the capers and set aside.
2. Rinse the bass and pat dry. Paint the underside lightly with olive oil and place it oiled side down on the grill. Flip after 7 minutes and coat the grilled side with the paste to taste. Be careful not to contaminate it by touching remaining paste with any utensil that touches the uncooked fish.
3. Close the grill and continue to cook for 5 to 10 minutes or until the bass is cooked through. It will be white and soft when pressed with a fork. Carefully life bass off grill and onto a serving plate.
*If using dry-packed tomatoes, soak them in hot water for 15 minutes to reconstitute them, then drain and blot dry. If using oil-packed tomatoes, drain well.
Broiled Salmon with Tamari-Orange Marinade
Salmon is a stellar source of omega-3s for your heart, mood, and skin.
1-1/2 pounds wild Alaskan salmon fillet, cut into 4 equal portions
1/3 cup high-quality dry white wine (Chardonnay) or medium sweet wine (Riesling)
2 tablespoons low-sodium tamari
1/3 cup orange juice (fresh squeezed is best, about 1 large juicy orange)
3 tablespoons peeled, finely grated ginger
1/4 cup finely chopped green onions
1 teaspoon raw honey
1/2 teaspoon extra virgin olive oil
1. Rinse the salmon gently in water and pat to dry. In a small bowl, combine the wine, tamari, orange juice, ginger, scallions and honey and whisk to combine well. Place the salmon in a shallow glass baking pan, skin side down, and pour the marinade evenly on top. Cover the baking pan with plastic wrap and refrigerate for 4 to 6 hours or overnight, tipping the dish occasionally to recoat the salmon.
2. Remove the baking pan from the refrigerator and let it stand at room temperature for 30 minutes while you preheat the broiler. Lift the salmon out of the baking pan and remove any ginger or scallions to prevent burning. Rub the oil on the skin side of the salmon and place it on the broiling pan, oiled side down.
3. Broil the salmon under high heat for 10 to 15 minutes or until salmon flakes easily with a fork and the flesh inside is firm and light pink. The top should lightly brown and caramelize. (If the salmon browns within the first 5 minutes, move the broiling pan down 1 rack in your oven.)
Thai Spiced Mango and Prawns
Full of antioxidants, the sweet mango softens the heat of the curry for this protein-rich dish.
5 tablespoons coconut milk
1 tablespoon Thai red curry paste
2 tablespoons finely chopped fresh cilantro
1 small red chili, seeded, finely sliced
2 cloves garlic, finely minced
Juice of 1 lime
2 ripe mangoes
2 pounds raw tiger prawns or large shrimp, deveined, shells removed, tails intact
2 teaspoons coconut oil
4 large lettuce leaves, optional
1 lime, cut into wedges, optional
1. In a medium-sized bowl, combine coconut milk, curry paste, cilantro, chili, garlic and lime juice and whisk together to blend. Set half of the mixture aside to use a dressing on the cooked shrimp.
2. Peel mangoes, then cut the side “cheeks” of flesh away from the pit and slice flesh into wedges. Toss prawns and mango in the marinade and refrigerate for at least 30 minutes. Chop remaining mango from around the pits and add it to the reserved dressing mixture.
3. Heat oil in a griddle pan or wok over medium-high heat until hot. Cook the prawns and mango for approximately 30 seconds on each side, until prawns turn pink and the mango is softened.
4. Arrange prawns and mango on a serving platter or over the lettuce, if using. Drizzle with reserved dressing and serve with lime wedges, if using.