Another Reason Fish is Good for You

…simply because it replaces meat. US dietary recommendations require us to eat fish at least two times per week. That’s two days out of the week that we are not eating meat or meat products for dinner.

Fish is nutrient-rich and contains beneficial omega 3 and fatty acids. But there’s a slew of other healthy nutrients like healthy proteins, vitamins, and minerals. If you want to learn more about the health benefits of fish, read this short but sweet article.

If I have inspired you to add more fish to your diet, try this healthy recipe for Fish Steaks with Herbed Leek and Parsley. Any wild fish steak will do with one caveat: Swordfish, while incredibly healthy is one of those fish that can carry high levels of mercury so consume it sparingly.


Makes 2 servings

  • 2
    1” fish steaks (halibut, sea bass, black cod, salmon swordfish)
  • 1 tbsp
    extra virgin olive oil
  • ½ cup
    onions, diced
  • 2
    garlic cloves, minced
  • ¼
    fresh chopped parsley
  • ½ cup
    fresh, chopped leeks
  • 1 tbsp
  • ½ tsp
    Healthy On You® Saffron and Winding Road sea salt
  • fresh ground black pepper


  1. Pre-heat the oven to 400 °F.
  2. Heat the olive oil in a skillet under medium flame. Add the onions leeks and sauté until tender-2-3 minutes. Try not to burn.
  3. Add the garlic and Parsley and stir well; add the Fish You Were Here spice blend and combine all the ingredients into a paste.

  4. Spoon the cooked mixture to the top of each fish steak and bake for 10-12 minutes.
  5. If your steak is thicker than an inch, add another couple minutes but remember, fish is better slightly undercooked than overcooked. Also, keep in mind that fish continues to cook slightly after it is removed from heat.
  6. Serve with your choice of vegetable. In this photo, a fennel coulis is the base.
Samantha Binkley