Recipe: Almond-Crusted Fish

👩‍🍳 Ohhh are you in for a TREAT! This recipe will work with basically any mild white fish – as well as just about any tree nut (like walnuts, pecans, and pistachios).

Serve this with a side of sweet potatoes and your favorite veg.

TIP: Grind the oats in your blender or food processor.

Makes 4 servings.

Ingredients:

• ¼ cup (60 g) Dijon mustard

• Salt & pepper to taste

• ½ cup (60 g) raw almonds, chopped

• 2 Tbsp ground oats 

• ¼ cup (24 g) chopped parsley (fresh)

• 4 5 oz (140 g) fish filets (flounder, haddock, cod, sole, etc.)

Directions:

1. Preheat your oven to 400ºF/200ºC and prepare a baking sheet by coating it with cooking spray or parchment paper (or both).

2. In a small bowl, whisk together the mustard and 1-2 dashes each of salt and pepper. 

3. Set aside. In another small bowl, mix the chopped almonds, oats, parsley, and another 1-2 dashes of salt.

4. One by one, brush both sides of each fish filet with the mustard sauce and then dredge both sides in the nut mixture. It may help to “mush” the nuts into the fish to make sure they stick.

5. Place the filets on the baking sheet and bake for 15-18 minutes, until the fish is cooked through.

6. Serve with your favorite veggies!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena_Danileiko from Getty Images

Recipe: Baked Fish in Tomato Mushroom Sauce

⏱This recipe makes a quick and healthy weeknight dinner. 

Serve with a side salad and some rice for a comforting, hearty meal!

Makes 2 servings.

Ingredients:

• 1 Tbsp olive oil

• 1½ cups (105 g) shiitake mushrooms, chopped

• 3 garlic cloves, minced

• ¼ tsp sea salt

• ¾ cup (180 g) crushed tomatoes

• 1 tsp Italian seasoning

• 2 5 oz (140 g) cod or haddock filets

Directions:

1. Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.

2. Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir. 

3. Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.

4. Remove from the oven and serve!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Vladimir Mironov

Recipe: 5-Ingredient Easy Baked Salmon

👩‍🍳This salmon recipe makes a fast and easy weeknight meal. Just whisk together the marinade, let the fish soak up all the deliciousness, and bake!

You also can cook this on the grill at the same temp. Tastes great … and it’s super healthy.

Makes 4 servings.

Ingredients:

• 2 lb (900 g) salmon, skin on

• 2 Tbsp coconut aminos 

• 1½ Tbsp Dijon mustard

• 1 large clove of garlic, minced

• 3 Tbsp olive oil

Directions:

1. Place the salmon skin-side-down on a cutting board and cut into 4 portions. Place in a baking dish and set aside.

2. In a small bowl, whisk together the coconut aminos, Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later.

3. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC.  Line a sheet pan with parchment paper.

4. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes, until the salmon is cooked through.

5. Remove from the oven and brush the remaining marinade mixture over the salmon.

6. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by EzumeImages from Getty Images

Recipe: Salmon Cakes

Keep some canned salmon in your kitchen for this fast throw-it-together dinner or lunch.

Ingredients:

• 1 14.5-ounce can of wild-caught salmon, drained

• 1 cup cooked mashed sweet potato or canned pumpkin

• 1 egg

• ½ cup gluten-free rolled oats (adjust amount depending on how “wet” your ingredients are)

• 2 tsp dried dill

• 1 tsp sriracha sauce

• 1 tsp sea salt

• Freshly ground black pepper to taste

Directions:

1. Preheat your oven to 425 degrees and line a baking sheet with parchment paper.

2. In a medium-sized bowl, place the salmon and break it into pieces.

3. Add all the ingredients and mix together until well combined. Form into 8 equal-sized patties and place on the parchment-lined sheet.

4. Bake for 20 minutes. Serve with your favorite tartar sauce/homemade mayo.

Recipe by: Saara Haapanen

Photo Credit: Canva by boblin from Getty Images Signature

Recipe: Lemony Haddock with Olives and Tomatoes

Simple, delicious and quick – this recipe is great for a fast weeknight meal but it’s also tasty enough to serve guests.

Little known tip, straight from the fishmonger: frozen-at-sea haddock often is fresher than other varieties since it’s frozen as soon as it is caught … and it’s often less expensive.

Serves 3 - 4

Ingredients:

• 1 lb haddock fillets

• 2 tbsp quality olive oil

• Juice of 1 lemon

• 1 tbsp lemon zest

• 1 clove minced garlic

• Dash of Sea salt

• 1 cup green olives (avoid jarred olives if possible)

• 4 plum tomatoes, seeded and quartered

Directions:

1. Preheat the oven to 375 degrees.

2. Pat the haddock dry and place in a baking dish that’s been prepared with a light coat of oil.

3. In a small bowl, combine olive oil, lemon juice, lemon zest, garlic and sea salt. Drizzle over the fish.

4. Arrange tomato and olives around the fish. Place the dish in the oven and bake for 15-20 minutes. Check fish for doneness – it should easily flake.

Recipe by: Saara Haapanen

Photo Credit: Canva by jerrydeutsch from Getty Images Signature