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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Grilled Salmon with Avocado Dip

Lent: A Good Time to Eat More Fish

Posted by Jenna Smith - Holidays

The Lenten season begins next week, and for many that means more meatless dishes being prepared. While some areas of the Church abstain from all forms of meat and animal products, most have allowed fish as an exception to the rule.

Fish is a wonderful addition to one's diet. It's high in protein, heart-healthy omega 3 fatty acids, and various vitamins and minerals, making it an excellent routine meal. In fact, the American Heart Association recommends at least two servings of fish per week to help lower blood pressure, prevent heart disease, and reduce the risk of stroke. Plus, for those of us looking for a quick meal to feed the family, fish is it! Fish can be prepared many ways, and it can be cooked in a matter of minutes! Bake, broil, poach, and grill are just a few of the healthy and tasty ways to cook fish. Cooking time for fish is generally 10 minutes per inch of thickness, regardless of method (except the microwave!).

I know that some people are just not fish lovers. However, maybe they just didn't choose the right fish! Fish should have a fresh ocean-breeze scent, not a fishy or ammonia-like smell. If it does have this fishy odor, it's usually an indicator that the fish is not very fresh. Choose fish that are firm to touch, have shiny and metallic skin, have pink or red gills, and are free from slime. Mild flavor fish may work best for those non-fish lovers. Alaska Pollock, cod, tilapia, grouper, halibut, shrimp and scallops are more bland. Catfish, canned tuna, rainbow trout, orange roughy and mahi, mahi are generally a more moderate flavor. On the other hand, oysters, sardines, salmon, mackerel and tuna are more rich and bold in flavor.

Of course, the Lenten season brings all sorts of Friday Fish Fry's to choose from. And while they are a great way to support local businesses and organizations, fried fish fails to offer much nutritional value. Luckily, most Fish Fry's now recognize the desire for a baked fish option and has thus become a regular on the menu. But if you want to try fish at home you must try this delicious salmon recipe!

Grilled Salmon with Avocado Dip

2 avocados, peeled, pitted, diced

2 cloves garlic, peeled, minced

3 Tablespoons Greek-style yogurt

1 Tablespoon fresh lemon juice

Black pepper to taste

2 pounds salmon steaks

2 teaspoons dried dill weed

2 teaspoons lemon pepper

  1. Preheat grill to high heat and lightly oil grate.
  2. In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with black pepper.
  3. Rub salmon with dill and lemon pepper. Place on the prepared grill and cook 15 minutes, turning once, until easily flaked with a fork.
  4. Serve salmon with the avocado mixture

Yield: 6 servings

Nutrient analysis per serving: 326 calories, 20 g total fat (2.9 g saturated, 9.6 g monounsaturated, 5 g polyunsaturated), 84 mg cholesterol, 3.8 g total carbohydrates, 3 g dietary fiber, 32 g protein



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