Grill Your Fish—Don’t fry it!

OK—it’s still summer and the grill is still hot (along with the weather). You know that for better health you should be eating a couple of fish meals per week, especially the deep cold water—omega-3 packed kind of fatty fish. But whatever you do—don’t fry your fish and ruin a perfectly delicious heart-healthy food. Eat like you’re in Crete and flavor fish with lemon juice and extra virgin olive oil, a little lemon and herbs and you are good to go. Your heart, arteries and taste buds will thank you for this simple preparation.

Recipe: Chef Mario Spina's Grilled Swordfish

A simply spectacular recipe from one of my favorite Italian chefs!

Delicious served with a side of Braised Broccoli Rabe

INGREDIENTS:

Two 6-ounce center cut swordfish fillets

Juice of 1 lemon

3 tablespoons extra-virgin olive oil

1 garlic clove, peeled and chopped

1 tablespoon fresh chopped oregano or mint

1/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

DIRECTIONS:

Place fish fillets in a shallow dish. Mix lemon juice, olive oil, garlic, oregano or mint, salt, and black pepper. Pour over fish and refrigerate for one hour. Preheat a grill or sauté pan to medium high heat. Grill or sauté swordfish for about 5 minutes on each side depending on thickness and desired degree of doneness. Meanwhile, heat marinade in a small saucepan, or in the skillet used to cook the swordfish, until boiling for 1 minute. Serve hot marinade over grilled fish with a pinch of fresh mint for garnish

Serves 2

NUTRITION

Per 6-ounce serving:

Food weight: 4.0

Calories: 395

Fat: 27 g (<1 1="1" ala="ala" dha="dha" epa="epa" font="font" g="g">

Saturated Fat: 5 g

Cholesterol: 66 mg

Sodium: 294 mg

Carbohydrate: 3 g

Dietary Fiber: < 1 g

Sugars: 1 g

Protein: 34 g

Less Red Meat = Longer and Healthier Life

It’s official…eating too much red and processed meats --including beef, pork, lamb, ham, hot dogs, sausage, and bacon, and especially well-done –is linked to increased risk of disease and cuts lifespan. Research continues to accumulate linking excess consumption of red meat with diabetes, heart disease and certain types of cancer. This time new research has found that men eating more than 2.5 servings of red meats (cooked at high temperatures) per week were a whopping 40 percent more likely to have advanced prostate cancer. Eat more fish, chicken and beans and live longer and better!

Recipe: Steamed Red Snapper with Black Bean Sauce

Black bean sauce is found in most supermarkets in the Asian food section. Any firm, white fish fillet substitutes well for the Red Snapper. You can also use a whole fish, just make 3, deep, diagonal gashes on each side of the fish. For steaming use a traditional Chinese steamer, an electric steamer, or simply make your own stovetop steamer using steamer cookware.

Food weight: 4.0

INGREDIENTS:

Two 6-ounce red snapper fillets

1 tablespoon black bean sauce

3 garlic cloves, peeled and chopped

1 teaspoon oyster sauce

1/2 teaspoon sugar

1/2 teaspoon dry white wine, such as Chardonnay

1/4 teaspoon kosher salt

3 tablespoons extra-virgin olive oil

1 red bell pepper, seeded and cut into thin strips

2 scallions – one finely chopped and 1 cut into thin strips

3 sprigs fresh cilantro

DIRECTIONS:

Place the fish on heat proof plate that fits inside the steamer. Mix the black bean sauce, garlic, oyster sauce, sugar, wine, and salt. Whisk in the olive oil. Add 1 teaspoon finely chopped red pepper and the finely chopped scallion. Generously brush the sauce on the fish. Place the plate in steamer and steam over briskly boiling water until fish turns opaque and flakes easily with a fork about 10 to 12 minutes depending on the thickness of the fish. Remove the fish to a platter and garnish with the red pepper, scallion, and cilantro.

Serves 2

NUTRITION

Per 6-ounce serving:

Food weight: 4.0

Calories: 396

Fat: 23 g (< 1 g EPA, < 1g DHA, <1 ala="ala" font="font" g="g">

Saturated Fat: 3 g

Cholesterol: 63 mg

Sodium: 417 mg

Carbohydrate: 10 g

Dietary Fiber: 3 g

Sugars: 5 g

Protein: 37 g

Beans, Beans, the Poor (and Rich) Man’s Meat

There is no protein source that can rival beans in terms of supplying you with a nice array of amino acids in addition to a huge cache of fiber (a whopping 13 grams per cup), antioxidants, and tons of vitamins and minerals—and all this for only a few cents and just a fraction of the calories in meat! So learn to include beans in your day for a delicious, low-calorie, antioxidant-rich vegetable protein source that fills you up and not out.

Recipe: Tuna Cannellini Bean Salad

A light summer salad combining fiber-packed beans and omega-3 rich tuna.

Food weight: 2.5

INGREDIENTS:

One 15-ounce can cannellini beans, drained and rinsed

One 6-ounce can or pouch chunk-light tuna packed in water, drained and flaked

2 tablespoons finely chopped red onion

2 tablespoons chopped basil or sage

1 garlic clove, peeled and minced

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

DIRECTIONS:

In a bowl gently toss together the beans and tuna. Fold in the red onion, basil or sage, garlic, olive oil, lemon juice, salt and pepper. Serve immediately or chill until ready to serve.

Serves 4

NUTRITION 

Per 1/2 cup serving:

Food weight: 2.5

Calories: 244

Fat: 12 g (0 g EPA, 0 g DHA, <1g ala="ala" font="font">

Saturated Fat: 3 g

Cholesterol: 17 mg

Sodium: 422 mg

Carbohydrate: 18 g

Dietary Fiber: 4 g

Sugars: <1 font="font" g="g">

Protein: 17g

Have you had your “Alligator Pear” today?

Who knew? Avocados are nicknamed alligator pears because (I bet you could have guessed this one) of their pear shape and alligator-like skin. Avocados are actually considered a fruit and as such are the ultimate health food packed with super-heart-healthy monounsaturated fat in addition to an array of vitamins, minerals, and phytonutrients not found in butter or mayo. So replace those artery-clogging fats with a spread of super buttery, creamy, and delightfully tasty ripe avocado and do your heart a favor!

Recipe: Vegetarian Mexican Bean Wrap Sandwich

Quick n' healthy way to get that avocado in.

Food weight: 3.0

INGREDIENTS:

1 100% whole wheat tortilla

2 tablespoons canned black beans (rinsed and drained)

2 tablespoons frozen corn (thawed)

1 tablespoon fat-free shredded cheddar cheese

¼ cup fat-free salsa

¼ cup fresh spinach, chopped

1 slice avocado

DIRECTIONS:

 Top tortilla with beans, corn and cheese. Microwave 30 seconds. Roll with salsa, spinach and avocado.

 Serves 1

NUTRITION IN A BOX

Per serving (1 sandwich):

Food weight: 3.0

Calories: 228

Fat: 5 g (0 g EPA, 0 g DHA, 0 g ALA)

Saturated Fat: 0 g

Cholesterol: 1 mg

Sodium: 465 mg

Carbohydrate: 36 g

Dietary Fiber: 5 g

Sugars: 4 g

Protein: 9 g

Summer love: The Perfect Vinaigrette

Why is it that when you eat out, the salad dressing tastes so much better? It’s all in the proportions and ingredients…Start with a good extra virgin olive oil (EVOO) to ensure that the oil base is comprised of the healthiest oil there is. Olive oil, called “liquid gold” by Homer, is the main fat used in Mediterranean diets—the pattern of eating proven to decrease the risk of such diseases and disorders as heart attacks, stroke, type 2 diabetes and metabolic syndrome. EVOO contains a large amount of super heart healthy monounsaturated fat as well as certain phenolic compounds known to possess anti-inflammatory effects and have a healthy influence on blood pressure and blood clotting. Next, add in a touch of Dijon mustard, shallots and fresh lemon juice for extra flavor and you have the perfect heart-healthy and deliciously simple vinaigrette to dress your summer greens!