Healthier Food=Healthier You and Dr. Janet Brill’s guest post this week features a healthy and delicious recipe for Grilled halibut with Mediterranean Salsa.
It’s July, prime grilling season! Take advantage of this perfect cooking technique to grill up some low calorie fish and you will be taking one small step towards a healthier heart. The American Heart Association recommends that we all consume a minimum of two fish meals per week to keep our ticker in shape (heart disease is the number one killer of American men and women). Pair your grilled fish with grilled veggies, and a whole grain such as quinoa and you have a superbly healthy summer meal. Not quite sure how to grill that fish up?
Here are four tips to help you prepare delicious summer seafood:
July is a great month to think about taking responsibility for your own heart health. One simple step to take for a healthier heart is to eat more fish. Did you know that seafood is also known as “brain food?” That’s because fish, especially the oily fish that swim in the deep, cold waters of the sea (salmon, halibut, tuna…) contain lots of the unique fish fats called omega-3 DHA and EPA. DHA has been proven to foster brain health.
Dr. Janet’s Grilled Halibut with Mediterranean Salsa
Yield: 4 servings
1 pound plum tomatoes, chopped
1 cup chopped arugula
1 large shallot, finely chopped
¼ cup extra virgin olive oil
Juice from 1 medium lemon
1 can (15 ounces) Northern beans, rinsed and drained
1 small jar capers (approximately 3 ounces), drained
¼ teaspoon freshly ground pepper
4 (6-ounce) halibut steaks
2 tablespoons extra virgin olive oil
Salt and pepper to taste, optional
Fresh lemon slices, for garnish
Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.
Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 292 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g