Fish and the Low Fat Diet!

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A balanced diet will include eating fish on a regular basis. Nutritionist and physicians acknowledge several health benefits by consuming fish. These include reduced risks of cancer and cardiovascular disease, along with maintaining healthy brain tissue. Certain types of fish, such as salmon, are high in omega 3 fatty acids. A diet low in fat also contributes to the reduction of diseases and promotes lower cholesterol.

While fish has healthful properties, taking a low fat approach in preparation will compliment your overall objective. Many health advisory boards suggest getting no more than 30% of calories from fat. Saturated fats such as those found in animal fat can increase cholesterol. Fatty acid or unsaturated fat, as in some fish or olive oil are considered a better kind of fat. Try this tasty low fat fish recipe.

Pan-Seared Sole, Citrus Style

4 sole fillets (6 oz ea)
salt and pepper to taste
1 cup flour
6 tbsp. unsalted butter
6 tsp. olive oil
¼ cup fresh lemon juice
2 tbsp. fresh orange juice
1 tbsp. fresh chopped parsley
lemon and oranges wedges, for garnish

Procedure: Season fillets with salt and pepper. Dust both sides of fillets with flour. Melt 2 tsp. butter and 2 tsp. olive oil in skillet. Shake excess flour off fish; cook until golden brown, about 3 minutes in total. Repeat as needed with any remaining fillets. Remove, keep warm. Wipe skillet clean. Melt 4 tbsp. butter, add lemon and orange juice. Allow to reduce, about 3 minutes. Pour over fillets, garnish with wedges. Serves 4. Approximate calories 217 (31% from fat).