by Robyn, Kroger Seafood Specialist
Do you eat fish because it's healthy? Maybe you should. Fresh fish prepared with healthy ingredients tastes great, and it's also good for you and your family. Fresh seafood is low in calories, high in antioxidants and great for your heart. Check out what the American Heart Association says about the benefits of fresh fish.
Every day, Customers ask me for advice about which varieties of fish they should choose to help them with their diet or nutritional needs. Here's what I say: Try to eat fish two to three times per week for dinner. The most popular fish varieties at Kroger are salmon, tilapia, cod, catfish, sea bass and tuna steaks. Try mixing up your choices. Choosing different varieties will help ensure that you don't get tired of the same thing.
If you're like many Customers - that is, you order fish at a restaurant but are afraid to cook it at home - please don't be intimidated. It's so easy!
Brush these tasty catches with olive oil, sprinkle with seasoning (Cajun and lemon pepper seasonings work great), and then cook in a skillet on medium heat for about 3 minutes per side. Salmon, sea bass and tuna can be grilled using the same seasoning method. However, the other varieties are flakier and will fall through the grill without the use of a fish grate or aluminum foil under the fillet.
The most common mistake is to overcook the fish. The rule of thumb is that fish takes 10 minutes to cook per inch. So, a tilapia fillet in the skillet or on the grill is only going to take 6 to 7 minutes because it is not very thick.
Accompany your fish entrée with a salad of fresh greens, dried cranberries, sliced almonds and grape tomatoes. Serve up your fish on a bed of long-grain brown rice.
For more information about seafood types, nutrition facts, cooking instructions, recipes and more, visit our Seafood Selector.