By Dr. Janet Brill
This Memorial Day, try grilling up some FISH.
In terms of fish omega-3s, National Institutes of Health has a recommended a goal of 0.65 grams a day, or about 4.5 grams per week, of long-chain omega-3s.
Oily fish, such as halibut, salmon, mackerel, sardines, herring, and rainbow trout, all provide a hefty dose of these marine omega-3 fatty acids (between 1.2 and 2.5 grams per 3.5-ounce serving).
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 salt
- 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: 692 mg
- Carbohydrate: 16 g
- Dietary Fiber: 5 g
- Sugars: 3 g
- Protein: 40 g
Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.