Crisp-fried fish and chips. Moist, flaky grilled salmon. Firm, tender broiled swordfish. Fish is highly versatile, filled with valuable Omega-3 oils and bursting with flavor. For more help visit to: www.cheese-cake-recipes.com. But are you aware that not all fish is suited for every cooking method? Your dish could easily be ruined by choosing a fish that is too dry or too moist for the recipe you want to prepare. Those pursuing their culinary training in cooking school can learn how to properly select fish. Now you can benefit from their knowledge.

For dry, high-heat methods of cooking, fish that contain a lot of moisture are a best fit. Cooking school graduates know grilling, broiling, roasting and baking can leave fish tough and rubbery. This is because the dry heat extracts moisture – giving nothing back. If you plan to use these cooking techniques, choose a fish with high-moisture content. Swordfish, salmon, cod and halibut would all work well in these situations.

Sautéing, baking with a sauce, frying or steaming are other methods taught during culinary training for cooking fish. For more help visit to: www.atkins-diets-recipes.com.Students are instructed to select fish that are less moist for these techniques. The reason is two-fold. First, depending on the amount of water released from the fish during cooking, it may alter the flavor of sauces. Second, the moisture could turn batter or other coatings into mush.

Sautéing involves the use of oil or butter. This helps keep fish moist during cooking. Baking is usually done with a sauce. The sauce also would help retain the natural oils in a dryer fish. Steaming adds moisture rather than reducing it, and frying normally involves a batter or bread coating that locks in the natural oils and water. Cooking school instructors often suggest tilapia, catfish, haddock or orange roughly for these applications.

Another consideration when selecting fish for your recipe is firmness. For dishes where you want the fish to remain in its cut shape, a fish with firm flesh will be a best pick. Fish that don’t break apart when handled during cooking (during turning, etc.) will make the best presentation and be easier to eat. Grouper, swordfish, salmon, cod, tilapia, tuna, shark and others hold their shapes well.

However, if preparing fish in other ways, flakier fish are optimal. For instance, with fried fish (where the coating can help hold the shape), fishcakes, soups or stews (where the fish would be broken) or baked dishes (that require little handling), those with professional culinary training usually prefer a delicately textured fish to perk up the recipe.

Lastly, cooking school instructors and professional chefs stress working with the natural flavor of the fish. Salmon, tuna, grouper, monkfish and others have very distinct flavors. Most often, adding herbs, spices, rubs or light sauces to compliment the taste will give you a more savory result.

Choosing the right fish to include in your favorite recipes will enhance the presentation and flavor. You’ll likely find yourself serving more fish to your family and guests… and that’s good for everybody!

Dalipsharma222
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Choose vegetable oils and margarines with liquid vegetable oil as the first listed ingredient and no more than 2 grams of saturated fat per tablespoon. Examples include:

?Canola
?Corn
?Olive
?Safflower
?Sesame
?Soybean
?Sunflower oil

Choose liquid or tube margarines low in saturated fat and trans fat. Choose reduced-fat and no-fat salad dressings and mayonnaise with no more than 1 gram of saturated fat per tablespoon.

Preparation tips include:

?Use fats and oils lowest in saturated fat and cholesterol for cooking, baking and in spreads sparingly.
?Use reduced-fat or no-fat salad dressings with salads and dips.
?Coconut oil, palm oil and palm kernel oil have no cholesterol; however, they are high in saturated fat.

Fish and Omega-3 Fatty Acids

The American Heart Association recommends eating fish, particularly fatty fish, at least two times per week. Good choices include:

?Mackerel
?Lake trout
?Herring
?Sardines
?Albacore tuna
?Salmon

Other good sources of omega-3 Fatty acids include:

?Soybeans
?Canola
?Walnut and flaxseed and their oils

The American Heart Association does not recommend widespread use of folic acid and B vitamin supplements to reduce the risk of heart disease and stroke. Instead, they advise a healthy, balanced diet rich in fruits and vegetables, whole grains, and fat-free or low-fat dairy products. Good sources of Folic Acid include:

?Citrus fruits
?Tomatoes
?Vegetables and grain products
?Wheat flour fortified with folic acid

There is a lack of evidence for the benefit of lowering homocysteine levels; however, patients at high risk should be advised to be sure to get enough folic acid and vitamins B-6 and B-12 in their diet. Sources of these vitamins include:

?Fruits and green, leafy vegetables eaten daily.

Potassium

Potassium is necessary for the body’s growth and maintenance. It plays an important role in the response of nerves to stimulation and in the contraction of muscles. Good sources of foods high in potassium include:

?Bananas
?Cantaloupe
?Grapefruit
?Oranges
?Tomato or prune juice
?Honeydew melons
?Prunes
?Molasses
?Potatoes

If you need to keep your weight under control eat lower calorie potassium containing foods such as fruits, vegetables and low-fat dairy products.

Food labels are a major accomplishment for the American Heart Association who participated actively in the legislation and regulatory process that has made nutrition labeling more useful to consumers. It is now easier for consumers to choose foods low in saturated fat, total fat, cholesterol and sodium as well as foods that contain potassium, calcium and other nutrients.

I rarely purchase an item these days without first reading the nutritional label. Remember to read nutritional labels when provided on foods. Nutritional food labels are a tremendous asset for everyone.

Source: American Heart Association

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box. Article written 4-2007.

Connie Limon
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