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Add fish to your menu and boost heart health

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Fish is a healthful alternative to meat and a great source of protein. As well as being low in saturated fat, fish is also a good source of omega-3 fatty acids.

According to the American Heart Association, omega-3 fatty acids benefit both healthy people and those at high risk of cardiovascular disease. Omega-3 fatty acids are known to decrease the risk of abnormal heartbeats, decrease triglyceride levels, slow growth rate of atherosclerotic plaque and lower blood pressure.

The recommended allowance of fish (particularly fatty fish) is at least two servings a week. That’s 3.5 ounces cooked, or about three-quarters of a cup of flaked fish. Here are a few recipes to include in your weekly menu.


4 ounces salmon fillet, thinly sliced into 8 pieces
1/2 cup nonfat plain yogurt
1-1/3 tablespoons chopped fresh dill
1/8 teaspoon ground black pepper
8 (fajita size) fat-free tortillas
24 snow peas, blanched
1/2 cup diagonally sliced green onions
1/2 cup cucumber slices
1/2 cup slivered red bell pepper
Bottled pesto sauce

Preheat oven to 450 degrees. Place salmon in a pan and sprinkle lightly with salt. Bake 3 to 4 minutes; let cool.

In small bowl, combine yogurt, dill and black pepper.

Microwave each tortilla on high for 15 to 30 seconds, or until soft but not sticky. Spread 1 tablespoon yogurt mixture on each tortilla; top with 3 snow peas, a piece of salmon and 1 tablespoon each of green onions, cucumber slices and bell pepper. Roll tightly. Cut rolls into bite-size pieces. Serve with pesto sauce. Serves 8.

Approximate nutritional information, per serving (with flour tortilla and not including salt and pesto): 150 calories, 3 g fat, no saturated fat, 10 mg cholesterol, 250 mg sodium, 22 g carbohydrate, 1 g fiber, 2 g sugar, 7 g protein


2 pounds opakapaka
2 stalks green onions
1 tablespoon grated ginger root
2 tablespoons butter or margarine, cut in small pieces
1/4 cup soy sauce

Preheat oven to 400 degrees. Place fish in shallow baking dish.

Mince tops of onions. Place white portion of onions, and half of ginger and butter into cavity of fish. Sprinkle remaining ginger and onions, plus soy sauce, over fish. Top with remaining butter. Cover and bake 30 minutes.

Approximate nutritional information, per serving: 280 calories, 7 g fat, 4 g saturated fat, 110 mg cholesterol, 1,200 mg sodium, 2 g carbohydrate, no fiber, 1 g sugar, 52 g protein


1 mullet (1 pound)
1 teaspoon salt
1/2 teaspoon sugar
1-1/2 tablespoons oil
1 tablespoon soy sauce
2 tablespoons finely chopped chung choi (preserved salted turnip)
2 tablespoons chopped ginger
2 tablespoons chopped green onions

Sprinkle salt over fish and let stand for a few minutes. Place fish in shallow dish.

Combine sugar, 1/2 tablespoon oil and soy sauce, and pour over fish. Top with remaining ingredients and steam 15 minutes.

Heat remaining 1 tablespoon oil and pour over fish. Garnish with Chinese parsley. Serves 4.

Approximate nutritional analysis, per serving: 190 calories, 10 g fat, 1.5 g saturated fat, 55 mg cholesterol, 900 mg sodium, 2 g carbohydrate, no fiber, 1 g sugar, 23 g protein

For more recipes from Hawaiian Electric Co., visit

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