2019-02-01_Diabetic_Living

TECHNIQUE 2

Stovetop Sear

Use this technique when you want a crisp sear on your fish. It works best with

sturdier fish, such as salmon. More delicate fish may fall apart when flipped, but can

still be cooked this way. Be sure not to crowd your pan—if you are cooking more

than two fillets, do them in batches.

Prepare

Bring fish fillets to room

temperature by letting them

stand on the counter for 15

minutes. Pat dry on both

sides with a paper towel.

Brush both sides with 1/2 tsp.

olive oil per fillet and season

evenly on both sides with salt

and pepper.

ish or a

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While all seafood is
heart­healthy, certain
varieties are high in
omega­3 fatty acids,
making them espe­
cially good for our
tickers. Here are the
most heart­friendly
choices:

• Salmon


• Sardines


• Anchovies


• Herring


• Canned
  light tuna


• Shrimp

SPR I NG 2019 / DI A BETIC LI V ING 83

Cajun Salmon with

Greek Yogurt

Remoulade, p. 84

Sear

Heat 1 tsp. olive oil in a large

nonstick sauté pan over

medium-high heat. When

hot, add the fish. Cook,

pressing down on the fish

with a spatula, but otherwise

not moving the fillets, until

the undersides are golden

brown, about 5 minutes.

Flip

With the spatula, very care-

fully flip the fillets. Continue

cooking, without moving,

until the undersides are

golden brown and the fish is

opaque and just beginning to

flake, another 2 to 3 minutes.

Serve immediately.