If you are thinking about changing your diet in a way that may improve your health, you might want to consider a pescatarian diet. This diet, which cuts out red meat, pork, and chicken but allows you to eat fish, is becoming more popular in the United States. Some see it as an offshoot of vegetarianism, and others have switched to Pescatarianism as a means to cut red meat from their diet. If you want to become a pescatarian or add more fish to your weekly meal plan, there are a few simple recipes you can try in order to make the transition.
1. Baked Lemon Parmesan Cod
This dish has a citrus tang that makes it a good choice for a zesty summer supper. It also offers several health benefits; cod is rich in omega-3 fatty acids that may lower the risk of heart disease and contains a number of beneficial vitamins, such as vitamin B12, niacin, and potassium. To make this dish, you will need 1 Â¼ pounds of cod fillets, Â¼ cup of grated parmesan cheese, one teaspoon of lemon zest, Â¼ cup of seasoned bread crumbs, and Â½ cup of mayonnaise.
To begin, preheat the oven to 425 degrees Fahrenheit and then grease a baking sheet with non-stick cooking spray. Next, blend together the mayo, lemon zest, and Parmesan cheese. Arrange the cod fillets on the greased baking sheet and spread the mayonnaise blend over them before sprinkling them with bread crumbs. Bake the fillets for fifteen to twenty minutes or until the tops are golden brown. You can serve this dish with lemon wedges, if desired.
2. Grilled Rainbow Trout
Eating farmed rainbow trout is one of the healthiest choices you can make as a budding pescatarian, as it is raised in freshwater ponds that are kept free of environmental contaminants. It is also naturally low in mercury, which can help you avoid the risk of ingesting too much of the toxin. Farmed trout is also low in fat. For this recipe, you will need four large rainbow trout fillets, one tablespoon of lemon pepper, and two teaspoons each of the following: minced onions, onion powder, chili powder, garlic powder, kosher salt, and one teaspoon of cumin.
To begin, combine all the spices together to create a dry rub and then gently work it into the fillets before setting them aside. Then prepare the grill until you achieve a moderate heat. You can place the fish on a grill screen if the slats on your grill are too wide and you want to keep the fillets from crumbling. Once the grill is hot enough, cook each fillet about six minutes on each side. If you want to ensure the fish is cooked through, use a digital meat thermometer to test it. Done fillets will have an internal temperature of about 135 degrees Fahrenheit.
3. Broiled Tilapia Parmesan
Like trout, farm-raised tilapia is low in fat and rich in omega-3 fatty acids. While this recipe calls for butter and mayonnaise, you can make substitutions in order to keep it low in fat, such as using olive oil in place of butter and Hampton Creek Just Mayo, which is made without eggs or dairy ingredients, for regular mayo. You will need two pounds of tilapia fillets, 1/8 teaspoon of celery salt, 1/8 teaspoon of onion powder, Â½ cup of parmesan cheese, Â¼ cup of softened butter, three tablespoons of mayonnaise, two tablespoons of lemon juice, and Â¼ teaspoon of dried basil.
To prep for this recipe, turn on your ovenâ€™s broiler and line it with foil for easy cleanup. Then combine the Parmesan cheese, lemon juice, butter, and mayonnaise before mixing it well with the spices. To prepare the fillets, place them in the broiler for about four minutes each side and then remove them before covering the tops with the cheese and spice mixture. Finally, return the fillets to the broiler for two more minutes. You can test the fish with a fork or with a digital meat thermometer to ensure it does not overcook.
Also see: Top Health Benefits of Eating Chicken
Transitioning to a pescatarian diet may lower your cholesterol, help you lose weight, and you can enjoy all the benefits that cooking with fresh fish has to offer while discovering new and exciting recipes at the same time. However, before you make any major changes in the way you eat, it is a good idea to talk with your physician first to ensure that such a diet is the right choice for you, especially if you have any current health issues.