Adding fish to menu a step to better health

It’s that time of year when you decide it’s time to ( finally) eat more healthfully. January does that to people. After feasting on cookies, dips and cocktails, all you want to do this month is cleanse.

One easy way to eat better is to occasionally switch out the fatty red meat for seafood. The American Heart Association recommends at least two servings a week of fish, especially those that are high in omega- 3 fatty acids, such as salmon, trout and herring.

But what if you don’t like that strong fish flavor? This simple recipe features haddock, a saltwater fish with a mild flavor that cooks up super flaky. The end result is low in calories, high in protein and packed full of essential vitamins.

Serve the dish with a big green salad or sauteed spinach. If you can’t find haddock, substitute cod or flounder.

Baked Haddock With Ginger, Tomatoes and Pine Nuts

For the marinade: Small handful mint leaves, torn, plus more for garnish 1 medium red chile, seeded

and finely sliced 3 tablespoons olive oil Generous handful of cherry tomatoes Generous pinch of sea salt 2 tablespoons lemon juice 2 tablespoons water ¾ - inch piece fresh ginger, peeled and finely grated 1 garlic clove, finely grated 1 cup pine nuts For the fish: 4 medium filets of haddock ( 6 ounces each) Handful basil, torn, for garnish ½ red chile, seeded and sliced, for garnish

Mix ingredients for marinade.

Put fish filets in roasting dish just big enough to hold them comfortably without

being too cramped. Rub marinade over fish, cover and let marinate for 1 hour. Heat oven to 350 degrees. Transfer marinated fish to middle rack of oven and cook until it flakes easily, 12 to 15 minutes, depending on size of filets.

Once cooked, remove from oven and allow to sit for another 2 minutes.

Sprinkle with torn mint leaves, extra chile and basil. Serve immediately.

Makes 4 servings.

Recipe adapted from Nourish: Mind, Body & Soul by Amber Rose, Sadie Frost and Holly Davidson ( Kyle Books, October 2015, $ 27.95)