Fish For Energy

Are you trying to find a low fat meal that will provide you with needed energy and healthy nutrients? Fish is one of the best meats to add to your diet. Fish are high in good fatty acids, like omega-3 and omega-6 and are also loaded with protein. These fats will help boost your energy levels and also have many other healthy side effects. These fats have been linked with increased memory capacity, lower cholesterol, reduced risk of hearth attack and even reduced risk of cancer. With so many benefits why not add fish to your diet?
Salmon is perhaps the best fish to use. It is fairly inexpensive, low in calories and loaded with essential fats and proteins. Below I have an excellent recipe for cooking salmon for those of you who have never tried making it on your own. Its simple and tastes great.
Ingredients
1 Salmon Fillet1 Lemon Sliced
For the Marinade
3 Tablespoons of Vegetable Oil2 Tablespoons of Water1 Juiced Lemon1 Teaspoon of Lemon Zest2 Teaspoons of Basil1 Tablespoon of Soy Sauce1 Teaspoon of Worchestershire SauceA couple Dashes of Salt1 Teaspoon of Lemon Pepper Seasoning1 Clove of Garlic (chopped)
Mix all of the marinade ingredients together in a bowl and add to salmon fillet either in a dish or a ziplock bag. For best results allow to marinade at least 2 hours, over night is better.
After marinading, place salmon fillet in a skillet and cook on medium heat for three minutes on each side.
Preheat oven to 425 degrees F. Place the Salmon in a baking dish and cover the fillet with the slices of lemon and left over marinade. Cover the dish with foil and cook for 20 minutes or until Flaky.
Side dishes that compliment the salmon nicely and that are still low in fat are brown rice and some form of green vegetable or perhaps a salad.

Baked Fish Fillet Sandwich With Broccoli Slaw

Baked Fish
6 Cod or Haddock fillets
1 tbsp lemon juice
2 tbsp light Miracle Whip
1/8 tsp onion flakes
1/8 tsp Durkee Citrus Blend Seasoning (Lemon pepper seasoning can be substituted)
1/3 cup cracker crumbs (Butter style cracker)
Cooking Spray
Preheat oven to 425 degrees.
Thaw fish fillets completely before cooking. Wash fillets and pat dry. Place fish fillets in a baking dish coated with cooking spray.
Mix the Miracle Whip, lemon juice, onion flakes and Citrus blend seasoning. Spread the sauce evenly over each fillet. Sprinkle with cracker crumbs. A butter style cracker such as Ritz or Townhouse work well. Spray each fillet with a little cooking spray after adding cracker crumbs.
Bake at 425 degrees for 20 minutes. The fish should flake easily with a fork. Do not overcook the fish. The sauce will help keep the fish moist.
Homemade Style Hard Rolls
Bread Starter
1 cup warm water
2-1/2 tsp bread machine yeast
1-1/2 cups bread flour
Parchment Paper
Dough
1 cup warm water
3 tbsp butter
2-1/2 tsp salt
1 tbsp honey
1 egg
4 cups bread flour
This recipe can be made by hand or with a mixer, but I use my bread machine. By using a bread machine I maintain a consistent quality as the mixing process is the same every time.
Add the bread starter ingredients and set your bread machine to the dough setting. The bread machine gently heats the dough to the right temperature to get the proper leavening action. When the cycle has completed, add the remaining ingredients and start the cycle again. I add 3 cups of flour to the start of this cycle and gradually add the fourth after a nice ball of dough has formed. Since my bread machine is small, I do not let the cycle complete, as the dough will rise over the top. Halfway through the cycle, transfer the dough to a large bowl. Spray the top of the dough with cooking spray and cover loosely with plastic wrap. Let the dough rise in a warm place for about one hour.
Line two cookie sheets with parchment paper. Place the dough onto a lightly floured surface. Cut the dough into 16 pieces. Gently knead each piece and place it on the parchment paper. DO NOT grease the parchment paper. The rolls will brown perfectly and can be removed from the parchment effortlessly. This is a great time saver for cleanup, too!
Let the dough rise again for at least 30 minutes. Preheat the oven to 400 degrees F. Bake the rolls for 20 to 25 minutes. Congratulations, you just made perfect homemade rolls just like grandmother used to do!
If you like, you can lightly spray the rolls halfway through baking. This will result in a crispier crust. I like to press the bottom of the roll dough into some corn meal before placing it on the parchment paper. For a shinier appearance, brush an egg wash on the top of each roll before baking.
Broccoli Slaw
2 packages broccoli slaw
1 cup sugar
1 tsp salt
1 tsp dry mustard
1 cup vinegar
1 tsp sesame oil
Put broccoli in a large bowl. Mix together remaining ingredients by shaking vigorously in a jar. Pour over the broccoli slaw and refrigerate. A very simple recipe for summer cookouts. This also works well with shredded cabbage. The broccoli slaw is heartier and offers a nice change of pace from regular cole slaw.
Lean Budget Tips
Frozen unbreaded fish fillets can be very inexpensive when compared to pre-breaded, packaged varieties. Try using different types of fish. Most white fish varieties will work well with this recipe.
Making homemade rolls is fun as well as easy on the pocket book.
When making homemade bread only use bread flour. Compared to the cost of a good roll purchased from a bake shop or supermarket, homemade rolls are a bargain. These rolls can be used with burgers or chicken at your favorite cookout.
Lean and Healthy Tips
Baked fish prepared in this recipe offers an excellent meal that is low in calories as compared to fried fish.
Homemade rolls are free from preservatives. They can also be made with whole wheat flour instead of regular flour.
Broccoli slaw offers a nutritious side dish alternative. Your guests won't even know it is broccoli and it tastes great.
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