Fish are loaded with important nutrients, such as protein, vitamin D as well as omega-3 fatty acids. Aim to eat fish at least twice a week. Enjoy these two simple, healthy fish recipes any time for better heart health!
Poached Cod with Potatoes & Leeks
- 1½ pounds small Yukon Gold potatoes
- Kosher salt
- 2 tablespoons olive oil, plus more for drizzling
- 2 medium leeks, white and pale-greens parts only, halved lengthwise, with some root attached
- 4 sprigs thyme
- 2 garlic cloves, smashed
- 3 cups whole milk
- 4 6-ounce skinless cod fillets
- Freshly ground black pepper
- Place potatoes in a medium pot and add cold water to cover by 1″; season with salt and bring to a boil.
- Reduce heat and simmer until fork-tender, 15–20 minutes.
- Drain, reserving ¼ cup cooking liquid.
- Return potatoes to pot; add 2 Tbsp. cooking liquid and 2 Tbsp. oil and lightly mash. Season with salt.
- Keep potatoes warm over low heat until ready to serve.
- Combine leeks, thyme, garlic, and milk in a medium wide saucepan.
- Season generously with salt and bring to a simmer over medium heat.
- Cook until leeks are just beginning to soften, 6–8 minutes.
- Gently slide cod into infused milk and poach until flesh is cooked through and beginning to flake, 7–9 minutes (adjust heat as needed to maintain a low simmer; thicker pieces of fish will take longer to cook).
- Divide warm potatoes, leeks, and cod among shallow bowls. Spoon some poaching liquid over each.
- Drizzle with oil; season with pepper.
[via Bon Appétit]
Salmon Salad Sandwich
- 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
- ¼ cup minced red onion
- 2 tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon freshly ground pepper
- 4 tablespoons reduced-fat cream cheese
- 8 slices pumpernickel bread, toasted
- 8 slices tomato
- 2 large leaves romaine lettuce, cut in half
- Combine salmon, onion, lemon juice, oil and pepper in a medium bowl.
- Spread 1 tablespoon cream cheese on each of 4 slices of bread.
- Spread ½ cup salmon salad over the cream cheese.
- Top with 2 tomato slices, a piece of lettuce and another slice of bread.
[via Eating Well]
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