CHEF JEFF: One Byte At A Time — Pan-Seared Red Snapper

Many of the healthiest diets that are being touted these days include fish. And there is good reason. Several kinds of fish and seafood contain omega-3 fatty acids, which are essential to human health.

But why are they essential?

According to the Harvard School of Public Health and the Mayo Clinic, among others, omega-3 fats are special because they have been shown to help prevent heart disease and stroke, may help control lupus, eczema and rheumatoid arthritis and may play protective roles in cancer and other conditions.

To that end, the American Heart Association and other agencies recommend eating a variety of fish at least twice a week, and red snapper is an excellent choice for a healthy diet. While it is not as high in omega-3 fatty acids as others such as salmon, it is a good source.

Here’s a recipe we tried recently that I like for a couple of reasons: It takes little time to prepare and is awful tasty.

And that’s on top of being good for you!

Pan-Seared Red Snapper
2 4-ounce red snapper fillets red snapper
1 tablespoon olive oil
1 lemon, juiced
2 tablespoons rice wine vinegar
1 teaspoon Dijon mustard
1 tablespoon honey
¼ cup chopped green onions
1 teaspoon ground ginger
Rinse snapper under cold water, and pat dry. In a shallow bowl, mix together olive oil, lemon juice, rice vinegar, mustard, honey, green onions, and ginger.
Heat a nonstick skillet over medium heat. Dip snapper fillets in marinade to coat both sides. Place in skillet. Cook for 2 to 3 minutes on each side. Pour remaining marinade into skillet. Reduce heat and simmer for 2 to 3 minutes or until fish flakes easily with a fork. Serve with vegetables.

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Jeff Tiedeman

About Chef Jeff Name: Jeff Tiedeman, former Grand Forks Herald food editor Alias: Chef Jeff. Location: Grand Forks, North Dakota. Gender: Male. Birthday: April 9, 1951. Occupation: Journalist and blogger. About Me: I was born and raised in Crookston, Minn. I attended Cathedral High School for two years and Mount St. Benedict High School for two years, graduating in 1969. I attended the University of Minnesota-Crookston, Corbett College, Bemidji State University and Moorhead State University, where I graduated in 1974 with a bachelor of arts degree in mass communications. During college, I worked on the MSU Advocate and was sports editor for two years. I also worked part time at the Forum of Fargo-Moorhead while attending MSU. I joined the Grand Forks Herald in August 1974 as a part-time sportswriter, going full time in November 1974. I was food editor at the Herald from the mid-1990s to February 2013. My Interests: Cooking, gardening, hunting.

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