Heart Healthy & Delicious Fish

Fish is probably one of my favorite main dishes to eat.  I love the flavor of fresh salmon or rainbow trout, especially grilled.  It’s not always been the most popular item on my grocery list as my girls have never particularly cared for it.  Lately though, that has changed.  Fish has become an important addition to our dinner table.
Let’s talk health benefits of fish.
Fish is filled with protein, Vitamin D, magnesium, iron, potassium, and zinc…. all valuable nutrients to your body.  Fish also contains your omega-3 fats, something your body doesn’t produce, but is valuable for heart and brain health….

Omega-3 Fatty Acids:

  • Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
  • Aid healthy brain function and infant development of vision and nerves during pregnancy.
  • May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
  • May prevent inflammation and reduce the risk of arthritis
I really like these stats and I am working to have fish on our table a couple of days a week, now.  Fish is really quite easy to prepare.  Of course that is due to the fact I buy mine already filleted.
I don’t do fish heads and guts.
Here is a quick and easy recipe for rainbow trout with a light citrusy flair.  The best part of this easy recipe is that you can fix it in the oven or the grill.
4 rainbow trout fillets
2 whole limes, thinly sliced
Mrs. Dash Fiesta Lime seasoning
Lay out the four fillets on aluminum foil or on a broiler pan.  Generously season with the Mrs. Dash seasoning.  Audley likes a little black pepper on his as well.  Top each of the fish fillets with the slices of lime.  Squeeze any leftover lime juice over the top.
If cooking the fish in the oven, heat it up to 400 degrees.  Bake in the oven about 20-25 minutes until the fish is flakey.
For the grill, heat it to 450, or if using charcoal, heat until the charcoal has turned gray.  You don’t want high flames to char the fish.  Seal up the aluminum foil, creating a packet and lay on the grill.  Cover the grill.  Carefully turn it over once about 10 minutes into cooking.  After about 20 minutes, carefully check for doneness & cover if needing more time.
Sometimes getting healthy involves eating differently than everyone else at a cookout.
Serve this flavorful fish with a fresh and flavorful pico d’gallo.
3 medium tomatoes
1 large red onion
1small sweet onion
5 medium-sized jalapeño peppers
1 large banana pepper
1/4 cup fresh cilantro
juice of 2 limes
In a large bowl, chop all of the vegetables together, careful to seed your peppers!  Mix in the cilantro and squeeze the juice from your limes over the top.  Mix well.


This is quite tasty served with rice, Jamaican Bammi bread or a warm corn tortilla.

This flavorful meal with it’s island flavor, fresh fish & veggies has really gotten me in the mood for the mission trip in Jamaica my girls and I will be taking this week!

I’ll have lots of details from that wonderful trip when we return!

Linking up with Foodie Friday. Swim on over and check out other summer delights this week.