By Dr. Janet Brill
OK—it’s still summer and the grill is still hot (along with the weather).
You know that for better heart 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–throw it on the grill and you are good to go. Your heart, arteries and taste buds will thank you for this simple preparation.
Delicious served with a side of Braised Broccoli Rabe
- 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
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.
Per 6-ounce serving:
- Food weight: 4.0
- Calories: 395
- Fat: 27 g (<1 g EPA, 1 g DHA, <1 g ALA)
- Saturated Fat: 5 g
- Cholesterol: 66 mg
- Sodium: 294 mg
- Carbohydrate: 3 g
- Dietary Fiber: < 1 g
- Sugars: 1 g
- Protein: 34 g
Recipe Source: An excerpt from the book Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; February 2011 Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit http://www.DrJanet.com