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 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.
Chef Mario Spina’s Grilled Swordfish
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