Fish may be an excellent source of healthy omega-3 fatty acids, but it's easy to dilute whatever good you get from it by deep-frying it or cooking it in pools of butter.

A better way to get plenty of flavor without sacrificing the health benefits is braising. This simple cooking technique involves a quick sear in a hot pan, followed by a slow simmer in a flavorful liquid, such as stock, wine or beer.

When braising, cooking times should be adjusted according to the main ingredient -- shorter for delicate vegetables and fish, and longer for tougher meats and poultry.

To determine the correct proportions for a braise, plan 3 to 5 ounces of liquid for every 8 to 10 ounces of protein.

Braises can be done on the stovetop or in the oven, and very little added fat is needed. A successful braised dish will derive its flavor from the melding of foods and cooking liquid rather than fat.

When selecting a skillet for braising, it is important to use one with a tight-fitting lid. This prevents the liquid from evaporating during cooking, keeping the dish moist.

The result is a moist, succulent meal. In this recipe, tilapia, mushrooms and tomatoes are braised in beer. It has just 1 tablespoon of added fat -- olive oil. Most of the rest of the fat in the dish comes from the fish itself.

This dish gets a robust and piquant character from the combination of spicy chili powder, acidic tomatoes, earthy mushrooms and the malted flavor of the beer.

Tilapia or catfish are good choices for this recipe because they are firm and mild. You'll want to serve this dish with rice or some good crusty bread to absorb all the delicious sauce.

You must be logged in to comment.