Fish and fish oil form a cornerstone of a good cardiovascular nutrition eating plan. Omega-3 fatty acids from fish are useful to everyone. Omega-3s can reduce triglycerides and reduce blood pressure levels at higher dosages.
Although fish is an integral part of the PAMM diet, it’s not as simple as eating any fish; you must be picky about the catch. Large, long-lived, ocean fish like tuna and swordfish tend to contain heavy metals, most notably mercury. The landlocked variety, like lake trout and catfish, contain industrial pollutants, typically polychlorinated biphenyls. I recommend that you eat any of these types of fish only once a month or less.
Fish in my approved group include anchovies, sardines, mackerel, whitefish, Atlantic halibut, sea trout, flounder, sole, scamp (baby grouper), haddock, scrod, and cod.
If you are not already a regular fish eater, I’ve included one of my favorite summertime recipes: Grilled Mediterranean Halibut. Top off with a green leafy salad, and you have a meal that just sings of great cardiovascular nutrition. Enjoy!
Grilled Mediterranean Halibut
(Makes 4 servings)
- 4 (5 to 6 oz.) halibut steaks
- Juice of 1 lemon
- 2 Tbsp. olive oil
- 3 cloves garlic, crushed
- ½ tsp. grated lemon peel
- 3 Tbsp. fresh basil, chopped and divided
- 2 tsp. capers, drained
- Fresh ground pepper to taste
Preheat broiler. In a small bowl, whisk lemon juice, olive oil, garlic, and lemon peel. Stir in capers and 2 tablespoons basil. Season halibut with pepper. Brush with 1 tablespoon of lemon juice mixture. Broil (or grill) until cooked through, about 4 minutes per side. Transfer to a plate. Whisk remaining vinaigrette and pour over fish. Garnish with remaining basil.
Nutrition Facts per Serving: Calories 240; Total Fat 11 g Sodium 151 mg Total Carbohydrate 1 g Fiber 0 g; Protein 42 g
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