Healthy "Good Friday" Approved Fish

Healthy "Good Friday" Approved Fish
Authored By Daniel Mejias

We understand that sticking to your diet during the holiday season can be difficult. But with our help, you can stay healthy during these next few spring holiday observances.

 

What is Good Friday 

This Christian holiday commemorates the crucifixion of Jesus Christ; Good Friday is observed as part of Holy Week. This holiday also coincides with the observance of the Jewish holiday, Passover. Good Friday is proceeded by Easter Sunday, but this does not give ones the excuse to cheat on their diets during this holiday observance.

During Good Friday, it is often a part of Catholic tradition to stay away from most animal proteins besides fish. Traditionally Catholics between the ages of 18 and 59 fast according to rules set by the Roman Catholic Church.

What is Passover?

This Jewish eight-day long holiday commemorates the exodus of the Jewish slaves from Egypt. The term Passover reflects how God passed over the houses of Jews during the 10th plague on the Egyptians, taking the firstborn of each family that did not mark their home with the blood of the lamb.

During Passover, meals are an essential part of the holiday. Eating Kosher meals are very important. For example, many types of meat cannot be consumed during Passover, like pork, shellfish, rabbit, and seafood without fins or scales. Fish are approved as a meat that can be eaten during Passover. So why not follow ancient Jewish tradition and serve up a nice fillet of fish this weekend. 

What Can I eat that is diet approved?

Certain fish if prepared properly can be eaten without breaking your strict diet. Here at Doctors Best Weight loss, we also contain a variety of Kosher friendly diet products that you can consume for this year’s Passover cedar.

Sticking to your diet this holiday season may be the easier than others thanks to religious dietary rules. But watch out for that pesky chocolate bunny that may tempt you this coming Easter and Passover. 

Fish

Fish is going to be a popular dish this week. We made a list of the best fish you can have during your Passover or Easter observance. Fish, in general, is an excellent natural source of vitamins, mineral, protein, and omega 3 fatty acids, and it tastes great on a grill. Here are our favorite fish and the benefits of adding these to your Holy Week dishes. You can easily prepare these fishes as a great protein to add to our simple to make diet-friendly entrees.

Salmon

According to Health Line, this popular fatty fish is loaded with nutrients and other health benefits, making it number one on our fish list. Not only is this a great source of protein but it contains a high number of Omega-3 Fatty acids that can greatly benefit your body. Our body cannot make Omega-3 fats and can only receive it through our diets. Omega 3 has been shown to reduce inflammation, lower blood pressure and decreases the risk factors for certain diseases.

Albacore Tuna

This white meat Tuna contains a great amount of protein as well. In fact, a 3-ounce serving of tuna contains about 20 to 23 grams of proteins as well as omega 3 and selenium. Selenium is a chemical element that acts as an antioxidant to the body. This chemical helps regulate your thyroid hormone and immune system, but there is a limit on how much you should take. According to the National Institutes of Health, adult men should only intake 134 mcg while adult women should only intake 93 mcg from foods. A 3-ounce serving of canned albacore tuna in water contains 56 mcg of selenium. Be sure to look for sodium free albacore tuna canned in water during your next shopping trip.

Arctic Char

This distance cousin of the Trout and Salmon contain a good amount of health benefits. Though it contains half the omega 3 servings provided by Salmon, it still contains a good amount that can benefit the body. It is a tastier alternative to salmon if you are looking to enhance your fish palette. The Environmental Defense Fund (EDF) Seafood Selectors rates Arctic char as the best eco fish compared to farmed salmon.  

Mackerel

This fish is containing rich amounts omega-3 fatty acids as well as vitamin b-12. It also contains selenium, copper, phosphorus, magnesium, and iron. With the amounts of nutrient-packed into each fillet, it is no wonder we chose this on our lists of diet approved fish to eat. Prepare it grilled or baked with our Proti Wise Moroccan Style Meal Kit, and you’ll understand why we love this fish.  

Sardines

Not only good as a pizza topping, this protein-packed fish can be great to eat with a side of greens this Good Friday. This canned fish is not to be confused with the equally small anchovy. Sardines are slightly bigger and contain more nutritional benefits compared to anchovies. Only 3 oz. of sardines contain 190 calories, 23 grams of protein, 61% of your daily recommended omega 3 fats and 338% of vitamins b12. It also contains high levels of calcium and vitamin D to help support bone growth and maintenance.

Sablefish

Also known as cod, this low mercury leveled fish is another fish to add to your list. This fish contains high levels of omega-3 fatty acids, just as much as salmon. According to Health Benefits Times, 85 grams of cooked sablefish contains 212 calories, 14.61 grams of protein, 38 mg of calcium, 60 mg of magnesium, and 390 mg of potassium. It is said to help maintain cells, strengthen immunity and support digestion and bone health.

It is important to consider the amounts of mercury contained in each fish. All fish contain a certain amount mercury if you overindulge there is a risk of contracting mercury poisoning. Most nutritional websites recommend eating at least two meals a week containing fish to provide omega 3 benefits without overindulging in mercury.

Recipes

Now that you know what fishes have been approved for consumption this Good Friday, the next step is to prepare them to ensure they are delicious.

Here are our some of our favorite fishy dishes for you to try:

Tuna Macaroni Casserole

Ingredients

1 packet of Cheesy Mac Pasta Mix

8 oz warm water

2 oz Tuna, canned, in water (drained)

Directions

  1. Packet contents of the packet in a medium-size microwave-safe bowl
  2. Add water and mix thoroughly
  3. Microwave on High for 6 minutes, stirring thoroughly halfway through cooking time.
  4. Add tuna and mix
  5. Return to microwave and cook two for more minutes or until sauce has thickened.
  6. The sauce will continue to thicken upon standing
  7. Serve immediately or chill and serve as a salad.

Mediterranean Style Salmon

Ingredients

1 lbs. of Salmon

1/2 onion

1/2 cup of peas

ProtiWise Mediterranean Style Salmon Meal Kit for Two

Directions: Follow Directions on box

TO PREPARE:

  1. Preheat the oven to 375 degrees
  2. Peel onion, cut it in half and chop
  3. Thaw the peas if frozen
  4. Cut the salmon into two pieces and season each side with salt and pepper to taste
  5. Combine the garnish pack with 1 teaspoon of olive oil

 

TO COOK:

  1. In a medium saucepan, bring 1 cup of water to boil and stir in the grain pack.
  2. Reduce the heat to a simmer and cook for 10 minutes, quinoa should barely pop open and be tender. Drain well through a wire strainer if needed.
  3. Meanwhile, place the salmon on a small baking sheet and cook for 8-10 minutes (depending on the thickness)
  4. Heat 2 tsp of olive oil in a medium saucepan over low heat. Add the onion and cook for 3-5 minutes or until they are translucent and tender. Next, include the peas to the pan and mix to combine with the onions
  5. Add the peas and the aromatic pack to the cooked quinoa. Stir to combine and season with salt to taste.
  6. Serve and enjoy

Baked Char

Ingredients

1/2 packet of NutriWise Chicken Bouillon

4 oz. water

Curry powder to taste

1/4 tsp of pepper

1/8 tsp of paprika

1/4 tsp of thyme or rosemary

4 oz. of Arctic Char

1/2 slice toasted diet bread, crumbled

Direction

  1. Preheat oven to 350 degrees
  2. In a medium bowl dissolve chicken soup mix in the water
  3. Add the seasonings to the soup
  4. Dip the fish into the mixture and then coat with breadcrumbs
  5. Place in baking dish and bake for 30 minutes

Each of our recipes can be used towards whatever type of fish you desire. Enjoy your holiday weekend with our savory diet entrees and a fishy protein with family and friends.



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