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Page 363
| Fish |
| Fresh fish is an excellent source of valuable nutrients that you just can't get from vegetables alone. Buy fish from your local health food store or a reliable market that sells fish from uncontaminated waters. |
| Fish rich in omega-3 oils include salmon, rainbow trout, tuna, mackerel, halibut, and cod. |
| Some general notes on fish: |
| Three-quarters of a pound provides two generous servings. |
| Steaming and oven-roasting are excellent ways to cook fish. |
| Herbs and sauces add surprising flavors and nutrients. See Sauces, Dressings, and Spreads (pages 371 to 373). |
| Skillet Fish |
| 1 pound salmon, or other fish |
| 4 tablespoons olive oil
Flour | ½ cup white wine (or water)
1 small bunch scallions, chopped | Salt and pepper
1 tablespoon parsley, finely chopped
| Lemon balm, to taste (optional) |
| 1 lemon, quartered, for garnish
| Dip fish lightly in flour and set aside. In a skillet, quickly sauté the scallions, parsley, and lemon balm in the olive oil. |
| Add the flour-coated fish and brown lightly on one side. |
| Turn, add wine (or water), and cover in order to steam the fish for the balance of its cooking time. Check for doneness in 5 minutes. Depending on thickness, 10 to 15 minutes' cooking time will suffice. |
| Season with salt and pepper, if desired. |
| Serve directly from the skillet, spooning pan juices over each serving. Garnish with lemon wedges. |
| Serves 3 to 4. |
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