You may have heard the old joke “I am on a seafood diet…whenever I see food, I eat it!” I think we have already established that is not the best strategy when it comes to weight loss, but in fact, eating more fish is a great strategy when it comes to weight and well being.
The omega-3 fatty acids found in fish are the healthiest of fats that can be consumed and have been linked to keeping our hearts and brains healthy. Fish highest in omega-3 are the fattier species such as salmon, trout, sardine, herring, mackerel, and oyster. The role of omega-3 fatty acids is still being studies, but omega-3 fatty acids
- Have been shown to reduce symptoms of depression
- May reduce the risk of ADHD, Alzheimer’s and dementia
- May reduce imflammatory process in the body
Science continues to discover ways in which these essential fatty acids function during fetal brain, nerve and vision development. Fish provides other nutrients, too, such as Vitamin D, B2, calcium, zinc, magnesium and potassium.
Consuming fish just two to three times a week is all that is needed to reap health benefits, Substituting higher-calorie proteins with fish will also go a long way in helping you lose weight and keep it off.
The following is a high protein, low carb fish recipe. You can share the fish, one fillet per person and enjoy with some appetizers or side vegetable and starches.
MEDITERRANEAN WHOLE FISH WITH TOMATO-ARTICHOKE BRUSCHETTA
8 SERVINGS * PREP 20-25 MINUTES * MARINATE 2 HRS * GRILL: 16-18 MIN
1 Serving = 1/2 whole fish
- Calories 280
- Fiber 2g
- Fat 12g
- Carbs 8g
- Total Protein 34g
- Vitamin A 15%
- Vitamin C 40%
- Calcium 15%
- Iron 8%
4 1/2-2 pound rainbow trout or red snapper, whole fish (gutted, scales removed and and rinsed)
cooking spray as needed
Two lemons, juiced
2 T extra virgin olive oil
Two sprigs fresh parsley
2 T chopped fresh oregano
Salt and black pepper to taste
7 Roma tomatoes, grilled
1 small can of artichokes, grilled
1/2 (sliced into thin ribbons) fresh basil
2 cloves of garlic, chopped very fine
1/4 red onion chopped fine
2 1/2 T balsamic vinegar
1 T extra virgin olive oil
Salt and black pepper to taste
Combine all ingredients for marinade in two sealable plastic bags. Put two fish in each bag. Let the fish marinate in the refrigerator for 2 hours.
Preheat grill to medium. Grill tomatoes-whole, for 4-6 minutes and artichokes for 3-5 minutes. Remove from grill and let cool for 5 minutes. Remove skin and seeds from the tomatoes. Dice the artichokes and tomatoes, and place them in a medium-size bowl. Combine all of the other ingredients for the bruschetta in the bowl with tomatoes and artichokes.
Turn grill up to medium high, and take the fish out of the refrigerator and the plastic bags. Before placing the fish on the grill, stuff it with the marinade from the bags. Spray the fish with cooking spray on both sides, and put the fish on the grill, about 6 minutes for each side.
When the fish is fully cooked, remove it from the grill. Serve it either family style or on individual plates , topped with bruschetta.