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Embrace Fish Dishes During Lent!

Each year, during the forty days leading up to Easter Sunday, many of us observe the Lenten season through prayer, penance, reflection and fasting.

Beginning on Ash Wednesday, those that participate make a sacrifice by “giving up” a vice, like eating junk food, for the entire season.

What will you be giving up for Lent?

Though the rules of the fast have evolved over time, most Christians still avoid consuming meat on Ash Wednesday and every Friday during the season of Lent.

You know what that means? It’s the perfect time to show off your culinary skills by preparing fish in just as many ways you would prepare meat!

The tricks to making a delicious fish dish includes purchasing fresh, seasoning well and cooking safely and to just the right temperature.


  • Avoid fish with a “fishy” odor, discoloration, darkening or drying around the edges
  • Fish eyes should be clear and slightly bulging
  • Whole fish and fillets should have firm, shiny flesh that springs back when pressed


  • Thaw frozen fish overnight in the refrigerator or in a sealed plastic bag immersed in cold water
  • Cook to an internal temperature of 145°F
  • Hot hold fish at 135°F or higher for up to four hours; cold seafood dishes should be held at 41°F or lower for up to six hours. 


  • Bake fish fillets in the oven at 425°F for 20 minutes or until fish flakes easily when tested with a fork
  • Poach fish in a pan by submersing the fish in a seasoned broth or any cooking liquid for a few minutes or until fish flakes easily with a fork
  • Sauté seasoned fish in a pan over medium heat for about five minutes per side, per inch thickness or until done

Pan-fried Tilapia


Makes: 4 fillets (~0.8-1.0 pound)

Prep Time: 5 minutes

Total Time: 15 minutes


  • 4 tilapia fillets
  • 2 tablespoons fresh-squeezed orange juice
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 1 teaspoon spicy brown mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • salt and pepper to taste 


  1. In a small bowl, whisk together orange juice, olive oil, vinegar, honey, mustard and ground ginger.
  2. Pour the citrus dressing in a pan over medium heat. Add tilapia fillets and cook for five minutes per side flipping once.

Nutrition Facts Per Serving: 195 Calories, 7.5 g Fat (<1 g Sat), 64 mg Cholesterol, 78.5 mg Sodium, 5 g Carbohydrate, 28 g Protein

Source: FDA.gov 

Article originally published on the Pathmark Live Better Wellness Blog




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