Looking for Quick Meals? Try Fish!
Want to have an easy and tasty meal ready in as little as 10 minutes? Try fish for a protein that adapts to many different flavors and cooking styles. Fish is low in fat, high in protein and rich in nutrients good for your heart and brain.
Healthy Fish Recipes
Check out these tasty fish recipes:
- Sesame Fish and Rice Bowl is both quick and comforting for any meal of the day.
- Microwave Steamed Fish works perfectly for your favorite grain bowl or salad.
- Fish Tacos will make everyone happy as they add their own toppings.
- Crispy Parmesan Baked Fish is another recipe for flavorful and moist fish.
- Fish Stew is a great option if you like a soup for cool days.
Shopping for Fish
Many types of fish are caught on the Oregon coast and sold fresh or frozen soon after catching. Frozen fish may be less expensive than fresh fish depending on where you live and the time of year. The good news is that freezing fish quickly preserves its quality. Research from Oregon State University has shown that most people like the taste of frozen fish as much as or more than the taste of fresh fish.
When you do buy fresh fish, choose pieces that are firm and moist. Avoid fish that is sitting in liquid, or has dark or drying edges. Fish should have a mild, ocean-like smell. Avoid fish that smells strong or sour.
You can buy fresh fish in grocery stores, seafood markets or directly from fishers. The Oregon Sea Grant Extension website provides tips for the types of fish you can buy and when they are in season. If you would like to take a local seafood tour, sign up for summer dock tours held up and down the coast. When salmon and steelhead are in season, you can buy from tribal fishers in the Columbia River Gorge.
Cooking with Groundfish
Rockfish, cod, pollock, sole and lingcod are examples of many types of fish called groundfish or bottomfish because they swim near the bottom of the ocean near shore. They have white flesh with a mild flavor and flaky texture. You can enjoy any type of groundfish in recipes calling for white fish. Try it baked, broiled, grilled, sautéed or microwaved.
Cooking with groundfish is a great way to make healthy, affordable meals. Learn more about fish in our Fish Basics Food Hero Monthly.
As you can see, it’s easy to add more fish to your diet. The next time you’re looking for a quick and healthy meal, consider trying one of these delicious fish recipes.
