In our house, we love to have fresh fish and vegetables. Not only does it taste delicious, it also boosts your omega-3s, which can reduce depression and increase HDL (good) cholesterol. Here is a quick, easy way to prepare fish. Feel free to use the fish of your liking (e.g. tilapia, catfish, etc.).
Lemon Pepper Salmon Serves as many as needed
5 oz fish fillet (if salmon, try to get wild-caught with no skin)
2-3 Tbs olive oil
Fresh cracked pepper
Pat the salmon fillet with a paper towel to remove excess moisture. Drizzle olive oil over the fillet and rub into the flesh. Combine lemon peel and fresh pepper in a small bowl. Sprinkle lemon pepper over all sides of the fillet. Pat into flesh, if needed. Place fillets on broiler pan. Broil for 8 minutes (approximately 10 minutes per inch).
Oven Roasted Herb Red Potatoes Serves as many as needed
1 pound red skinned potatoes
1 Tbs butter, melted
1 Tbs olive oil
2 cloves garlic (or dried minced garlic)
1/4 tsp black pepper
3/4 tsp basil
3/4 tsp oregano
3/4 tsp salt
Preheat oven to 425. Wash and quarter red potatoes. Combine remaining ingredients in a small bowl (a mug works well, too). The mixture may appear to be pretty thick, but it should still work. If you need a little extra liquid, add more olive oil. In a large bowl, toss the potatoes with the butter-oil mixture, until well coated. Spread coated potatoes in a single layer on to a cookie sheet. Bake for 30 minutes.
Meal cost: Approximately $13.00