Better Nutrition

Light & quick fish entrées

Easy to digest, gluten- free, and not much fuss to make, fish is a great answer to “What’s for dinner?”

- By Melissa Diane Smith

During the hottest days of summer, people want food that’s light, easy to digest, and quick to make. Fish is an absolutely great solution, yet many people are apprehensi­ve about making it because they’ve never been taught how and don’t realize how simple and tasty it can be. If you have a bit of fi sh phobia, dive in and try a few of these simple, delicious, foolproof ideas.

Sautéed Sole Almondine. Season two 5- oz. Dover or Petrale sole fi llets with salt and pepper, and sprinkle with 2 tsp. lemon juice. In a large skillet over medium heat, heat 2 Tbs. organic butter and sauté the fi llets a few minutes on each side until the fi sh is lightly browned. Remove fi sh from the skillet, and place in a warmed serving dish. In the skillet, add 1 Tbs. of butter and heat until melted, then stir in 3 Tbs. sliced almonds and 1 Tbs. of lemon juice. When the almonds start to take on color, pour the butter sauce over the fi sh, and serve.

Baked Mahi- Mahi with Fresh Fruit Salsa. Preheat the oven to 400° F. Coat two mahi- mahi fi llets and the bottom of a baking dish with olive oil, and sprinkle fi sh with ground coriander. Cover the dish and bake fi sh 20– 25 minutes until done. While the fi sh is cooking, mix together 1 cup of fi nely chopped mango, a few Tbs. each of fresh cilantro, red bell pepper, and green onions, a squirt of lime or lemon juice, and 1 tsp. of diced jalapeño if desired. When the fi sh is done, serve

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