Home  >  Carol LeBeau  >  Carol's Health Journal | 06. April 2010

Something Fishy, Is Good For You

06. April 2010

A healthy diet almost always includes fish. No wonder! Besides containing protein and other nutrients such as Vitamin D and selenium, fish contain omega-3 fatty acids… a specific type of fat that may reduce the risk of developing heart disease and other medical problems. 

I like fish, but my craving for crustaceans and hankering for halibut came later in life. Growing up in Iowa, “fish” meant tuna salad sandwiches and Mrs. Paul’s frozen fish sticks. Then I moved to southern California. After my first bite of truly fresh, savory salmon, I was hooked! From swordfish to mahi-mahi… these days, fish is my friend. But when it comes to preparing a proper prawn I still come up short. So I enlisted the help of two of my favorite fish-fixers, my sister, Denise and my friend, Carol!

Here is Denise’s (she got the cooking gene!) first choice! This healthy baked fish is super-simple and makes a pretty presentation!

Any white fish (Denise goes for turbot)
An array of colorful peppers, chopped (you can find ‘em in the freezer section already chopped!)
Chopped onion
Spray a piece of foil with Pam or use parchment paper
Top fish with chopped veggies
Bake in a 350 oven about 20 minutes

That’s it! A tossed salad and wild rice and you’ve got a feast!


Nobody misses our couple’s group meeting when it’s Carol’s turn to cook! She specializes in salmon for a crowd! I’ve never tasted anything better… even in a top restaurant. I convinced her to share her “secret” recipe…

4 TBS softened butter
2 TBS olive oil
1 clove garlic finely diced
1/3 cup pine nuts, chopped
1/3 cup parmesan cheese
5 large leaves basil, chopped
2 lb salmon filet

Mix together the butter, olive oil, garlic, pine nuts, parmesan cheese and basil.

Place the salmon fillet on a foil-lined, rimmed baking sheet. Spread the above mixture on the salmon. Bake in a 400-degree oven 15-20 minutes.

With steamed or roasted veggies and rice… it’s to die for! Enjoy.

Contact Carol by emailing her at Carol@palomarhealth.org.