Did you know less than 20% of Americans consume the recommend amount of Omega-3? If this sounds like you, then let’s work on that with some awesome recipes to try out!

🍽️ Simple vinaigrette for salads!

🍽️ Miracle Fish Soup—The Best Fish Soup in the World!

Healthy News Doses

Should Humans Eat Fish as Part of a Healthy Diet?

The Harvard School of Public Health provided a review of research covering the health benefits of fish as part of the human diet.

They note that fish contain long-chain omega-3 fats, along with nutrients such as Vitamin D and selenium.

Besides being high in protein, fish are low in saturated fat, and may be beneficial for heart health and your blood vessel function!

Omega-3’s can also lower blood pressure, and may help ease inflammation.

What does the science say about this?

There are so many amazing fish recipes to try out, even if you THINK you don’t like fish.  

If you like bold flavors and hearty soups, scroll below for the FREE RECIPE for Fish Soup below!

Upgrade Your Plate

…with a simple vinaigrette for salads!

• In a small mixing bowl, combine one finely-diced shallot with the zest and juice of one lime, and let the contents sit together for five minutes.

• Stir in two teaspoons of Dijon mustard, one Tablespoon of honey, ¼ teaspoon of red pepper flakes, a small pinch of Kosher salt, and a few grinds of fresh black pepper.

• Stir in two Tablespoons of Extra Virgin olive oil, and you are good to go!

• Serve on top of salads, fish, chicken, or roasted vegetables.

For more recipes click here!

Cooking Corner

FREE RECIPE for Miracle Fish Soup!

Growing up, we ate this fish soup all the time. We always called it “Miracle Fish Soup”, although I’ve since learned that the dish is Brazilian in origin.

The soup is brimming with fresh herbs, vegetables, sea bass, and shrimp.

It also tastes wonderful reheated the day after you make it!

This is my favorite fish soup recipe of all time—I strongly encourage you to try it out this weekend.

Ingredients: 

• 16 oz (1 pound) Sea Bass fillets (or any white fish), cleaned and skin removed

• Zest of 3 limes

• Juice of 3 limes

• 1 teaspoon red pepper flakes

• 5 cloves garlic, minced

• ½ cup olive oil

• 16 oz (1 pound) cherry tomatoes, cut into quarters

• 2 red onions, large dice

• ½ red bell pepper, large dice

• ½ yellow bell pepper, large dice

• 8 fingerling potatoes, cut into bite-sized pieces

• 2 teaspoons Kosher salt

• 1 quart (32oz) fish stock, or vegetable stock

• 2 cups cooked white beans, drained from their liquid

• 8 oz (½ pound) peeled baby shrimp, cooked

• 1 cup fresh parsley, finely chopped

• ½ cup fresh cilantro, finely chopped

• ½ cup fresh dill, finely chopped

• Kosher salt and freshly-ground black pepper, to taste

• ¼ cup fresh basil, very finely sliced, as garnish

• 1 extra lime, cut into wedges, for serving

Instructions: 

• Clean the fish fillets, and place them in a plastic bag with the lime zest, lime juice, red pepper flakes, minced garlic, and olive oil.

• Let the contents marinate for roughly 45 minutes, while you prepare the remaining soup ingredients.

• For the soup, in the bottom of a Dutch oven or soup cooking pot, add in your quartered cherry tomatoes, along with your diced onions, and diced red and yellow bell peppers.

• In a separate smaller pot, add your diced potatoes, and enough fish stock to cover.

• Add roughly two teaspoons of Kosher salt to the fish stock and potatoes.

• Add the remaining fish stock to your larger soup pot with the vegetables.

• Cook the potatoes separately from the soup, until they are tender.

• Bring the vegetables in the larger soup cooking pot to a simmer, and then reduce the heat to low.

• When the potatoes are tender, add the potatoes and their cooking liquid to the simmering soup—this should take roughly 25 minutes.

  After you have added the potatoes to the soup, add your drained, cooked white beans, along with the fish that you marinated earlier.

  *Include the marinade with the minced garlic in the soup.

• Add the peeled baby shrimp, along with the fresh parsley, fresh cilantro, and fresh dill.

• When the white fish and shrimp are cooked and hot, taste the soup, and add extra Kosher salt or freshly-ground black pepper, if desired.

• When you are ready to serve, garnish with some fresh basil, along with an extra squeeze of lime, if you have some!

• Serve with toasted and buttered slices of country-style sourdough bread.

Enjoy! – for more healthy recipes click here!

If you enjoyed this weekly newsletter and want to see more content like this, send us your questions or additional topics that you might like to see covered!

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Andy G

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