Introducing: The Protein Series
Protein is an important part of a balanced diet; it is essential for building muscle, providing energy, and maintaining a healthy weight, in balance with the other macronutrients. Many of us even plan our meals around a key protein—looking in the fridge or freezer to see which meats we have in stock, then choosing a recipe based on that primary ingredient.
For those reasons and more, we’re excited to be kicking off a brand new quarterly series on our blog…all about protein! Every few months, we’ll be talking about one specific protein, including its health and nutritional benefits, cooking techniques, and recipes highlighting it.
Kicking us off for the month of March is: Fish!
All About Fish
It seems fitting to kick-start our blog series with fish for a number of reasons. First, we are about two weeks into the Lenten season leading up to Easter. During this time of year, many people practice Lent by abstaining from red meat and substituting with fish or seafood dishes. Second, fish and seafood provide numerous health benefits and are frequently incorporated into healthy eating lifestyles like the Mediterranean diet. In the first quarter of the year, especially, there tends to be an increased focus on diet and exercise.
Benefits of Fish:
- Good source of lean protein
- Rich in nutrients such as omega-3 fatty acids, vitamin B12, vitamin D, iron, iodine, phosphorus, and niacin
- Linked to heart benefits such as decreased risk for heart disease, heart attack and stroke
- May improve brain health and lower risk of dementia
- May decrease risk of depression
- Easy to incorporate into diet (1-2 times per week is recommended)
- Can be cooked in a variety of ways including baking, searing, grilling, pan-frying, poaching, etc.
If any of these ideas resonate with you, we’re sure you’ll find the below recipes useful!
10 Ways to Prepare Fish
1. Bang Bang Fish Sliders
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- Type of fish: Haddock, breaded
- Method of cooking: Pan-fried
- Cooking time: 25 Minutes
- Servings: 6
Bread individual 3-4 oz. haddock fillets by hand using a basic egg and seasoned breadcrumb dredge procedure. Then, sear each fillet on a skillet or non-stick pan over medium heat for 2-3 minutes per side, or until golden brown and crispy. Serve on Martin’s Slider Potato Rolls topped with tangy coleslaw and homemade Bang Bang Sauce for a tasty restaurant-worthy meal!
2. Tuna Melt Sheet Pan Sliders
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- Type of fish: Tuna (canned)
- Method of cooking: Oven-baked
- Cooking time: 30 Minutes – 1.5 Hours
- Servings: 8-12
For a quick-and-easy pantry staples meal, use canned tuna to prepare these toasty tuna melt sliders in bulk and feed up to 12 people at once! First, prepare the tuna salad by combining tuna, celery, mayo, relish, celery salt, and pepper. Then, spread the mixture onto two halved sheets of Martin’s Sweet Party Potato Rolls and place onto a greased baking sheet. Top with tomato slices, Havarti cheese, and the tops of the buns; then coat with a sauce of melted butter, dried minced onion, Worcestershire sauce, dried dill, and garlic powder. Bake in a preheated 350°F oven for 25-30 minutes until golden brown.
3. Blackened Salmon Hoagie
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- Type of fish: Salmon
- Method of cooking: Grilled or Pan-fried
- Cooking time: 30 Minutes
- Servings: 4
Blackening seasoning is a great way to flavor many varieties of fish. Here, the blend of paprika, marjoram, onion powder, garlic powder, salt, black pepper, cayenne, and celery seed is used to season 4-5oz. fillets of coho salmon. After grilling or pan-searing the salmon, place onto toasted Martin’s Hoagie Rolls along with lettuce, tomato, caramelized onion, and lemon-rosemary mayo. Serve and enjoy!
4. Parmesan Baked Tilapia
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- Type of fish: Tilapia
- Method of cooking: Oven-baked
- Cooking time: 30 Minutes
- Servings: 4-6
Baking is one of the easiest techniques for preparing fish, not to mention one of the healthiest because it preserves many of the nutritional benefits without adding much unhealthy fat. In the case of this breaded tilapia recipe, we used homemade breadcrumbs made from Martin’s Old-Fashioned Real Butter Bread, combined with salt, paprika, and parmesan cheese to prepare the fillets, then baked them for 25-30 minutes in a 375° F oven. Serve with a lemon wedge and/or tartar sauce.
5. Cajun Catfish Sandwich
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- Type of fish: Catfish
- Method of cooking: Grilled or pan-fried
- Cooking time: 15 Minutes
- Servings: 4
Cajun seasoning is another great option, especially when it comes to adding flavor to otherwise mild-tasting fish, or even appealing to picky eaters. Try using this blend of spices for grilled catfish fillets, topped with lettuce, tomato, sweet pickle relish, and a lemon-shallot Dijonaise, served as a sandwich on Martin’s Big Marty’s Rolls.
6. Baked Fish Hoagies
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- Type of fish: Flounder
- Method of cooking: Oven-baked
- Cooking time: 30 Minutes
- Servings: 4
White fish such as flounder are great for breading and baking. Try serving up thin fillets, breaded in an egg and breadcrumb/flour coating, and baked for 30 minutes, on Martin’s Hoagie Rolls with homemade tartar sauce, cheese, pickles, and shredded lettuce for a tasty weeknight meal.
7. Mini Fish Taco Bowls
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- Type of fish: Breaded Fish Fillets (frozen)
- Method of cooking: Oven-baked
- Cooking time: 30 Minutes
- Servings: 6
Breaded fish sticks make a perfect protein option for your weekly taco night! It doesn’t get much easier than using frozen breaded or battered fish fillets and baking them in the oven on a single sheet pan. Serve with homemade cilantro-lime coleslaw, seasoned mayo, and halved cherry tomatoes inside of mini bowls of toasted Martin’s Old-Fashioned Real Butter Bread.
8. Grilled Fish Sandwich with Avocado
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- Type of fish: Mahi Mahi
- Method of cooking: Grilled
- Cooking time: 45 Minutes
- Servings: 4
White fish like Mahi Mahi pair very well with citrus flavors such as lemon, lime, and orange. In this sandwich recipe, the 4-oz. fillets are marinated in a mixture of achiote paste, orange juice, cumin, oregano, salt, and pepper, then later served with a cilantro-lime cabbage slaw and roasted pineapple-jalapeño spread for triple the flavor!
9. Crispy Trout Sandwich
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- Type of fish: Trout
- Method of cooking: Fried
- Cooking time: 15 Minutes + Prep
- Servings: 4
Look for rainbow trout on your next trip to the grocery store—it is a great source of protein, niacin, vitamin B12, and omega-3! It is a great fish for grilling whole or pan-frying, as in the case of this recipe. The crispy breaded and fried fillets are served on Martin’s Old-Fashioned Real Butter Bread, topped with homemade dill sauce, lettuce, pickles, and quick-pickled onions.
10. Tuna Burgers
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- Type of fish: Tuna (canned)
- Method of cooking: Grilled or Pan-fried
- Cooking time: 15 Minutes
- Servings: 4
An easy way to incorporate more fish into your weekly meal rotation is by substituting it in place of other ingredients you would typically use, such as in the case of these tuna burgers. Simply form the patties using a mixture of canned tuna, toasted bread crumbs, a beaten egg, finely diced celery and onions, mayonnaise, and chili sauce. Then, sear the burgers in a heated skillet and cook until lightly browned on both sides. Serve on Martin’s Slider Potato Rolls with your favorite condiments and toppings.
Fish Recipes Archive: https://potatorolls.com/recipes/?specialties=fish-seafood
Check out these resources for more cooking preparation tips:
- Fishing Tips & Resources – Martin’s Famous Potato Rolls & Bread
- 7 Easy Ways to Cook Fish – H-E-B
- How to Cook Fish in the Air Fryer – Alaskan Salmon Co.
- 15 Different Ways to Cook Fish – Tasting Table
- Getting to Know: Supermarket Fish – Cook’s Country | America’s Test Kitchen
- The Healthiest Way to Cook Fish – Healthline
Related Posts:
- https://potatorolls.com/blog/lent-fish-seafood-recipes
- https://potatorolls.com/blog/fishing-tips-recipes
- https://potatorolls.com/blog/10-restaurant-worthy-seafood-dishes
Sources:
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