Wednesday, February 13, 2013

Healthy Recipes for Lent

Fresh fish is a healthier alternative to greasy fish fries this Lent.

Fish contain omega-3 fatty acids, which can lower blood pressure, reduce the risk of heart attack, and for pregnant women, aid in newborn development.

Pregnant women should limit tuna fish to 6 ounces per week, and NOT eat swordfish, shark, king mackerel or tilefish.

What to Look for When Buying Fish

Here are some things to keep in mind when purchasing fish from the grocery store.

Whole Fish

  • The eyes should be bright, clear and protruding. Avoid fish eyes that are dull, hazy or sunken.
  • The skin should be moist and shiny.
  • The gills should be either red or pink.
  • The flesh should be firm and elastic to the touch.
  • The odor should be fresh and mild (not fishy or sour).

Fillets or Steaks

  • The flesh should be moist and free from any discoloration.
  • The skin should be shiny and resilient.
  • The odor should be fresh and mild. Avoid fish that have a fishy or sour smell.

Frozen Fish 

  • The package should have its original shape and the wrapper should be intact.
  • The skin and flesh should not have ice crystals, visible blood or discoloration.

Expiration Date

Fish should be eaten within 1 to 2 days. Lean fish can be eaten within 6 to 8 months of being frozen, fatty fish within 3 months.

Healthy Recipes for Lent

To help you get the most out of Lent, we’ve created a Pinterest board full of healthy fish recipes approved by Deborah Richter, a registered dietitian at Sisters of Charity Hospital, St. Joseph Campus in Cheektowaga. Check out the recipes below.

Lemony Fish and Cucumbers
Pistachio-Crusted Fish Fillets
Vegetable Fish Dinner
Baked Fish Fillets
Citrus Fish
Fish with Fennel
Grilled Spiced Fish
Herbed Tomato Fish Bake
Asparagus Fish Bundles
Island Spiced Salmon


  1. Fab recipes, thank you for sharing! The Herbed Tomato Fish Bake has particularly caught my eye so I'll be trying this recipe first.

  2. Informative post.I have read somewhere that fish rich in omega 3 fatty acids can contribute to the health of brain tissues and the retina of our eyes. So, for maintaining good eye sight it is beneficial to eat fish.

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