Health benefits of including fish in a diet rotation are legendary. Tilapia, for instance has been raised in aquaculture ponds since the time of the Egyptians, and is cultivated in commercial and private ponds to this day. No surprise, salmon is considered the top nutritional choice for fish, followed by tuna, sardines and mackerel, all of which are rich in protein and omega-3s; good for brain and heart function. Oysters, muscles, clams, crab, anchovies, cod, trout, and many other fish offer impressive, similar qualities. Choosing to purchase fish and shellfish from fisheries and companies committed to supporting fishing practices that protect all marine species and the health of our oceans is crucial to sustaining the bounty of fish and shellfish we enjoy on our table.
In this recipe we chose cod, which has firm flesh, and is often used for fish and chips. You might select snapper, sole, catfish, talapia, halibut, or another variety. We stir fry a free choice of vegetables and when partially cooked, add fish, sprinkle with Parmesan, then steam under cover. This is a quick and easy method of preparing and eating high quality nutrients in a one dish meal that looks and tastes like you toiled in the kitchen far longer than you did.