Not only is seafood an incredible source of quality lean protein, fish and other types of seafood also boost heart and brain health. Get grill confidence with this delicious recipe!
HOW SEAFOOD KEEPS YOU SLIM
Swapping seafood for hot dogs and hamburgers creates a cascade of benefits to keep you looking and feeling your best from head to toe. Most notably, fi sh is lower in total fat and calories when compared to beef products. A 115 gram serving of a beef hot dog contains 387 calories and 310 calories (80 percent) from fat. But the same portion of wild salmon, considered a high-fat fi sh, contains 207 calories and 81 calories (39 percent) from fat. Hot dogs are also high in heart stopping saturated fat, while salmon is rich in heart-healthy DHA and EPA omega-3 fats, and very low in saturated fats. And there’s more. Researchers have shown that worldwide, populations that consume seafood have higher blood levels of DHA and a lower risk for depression, especially important for during and after pregnancy. It takes an elevated mood to get you moving every day, and exercise, combined with a healthy diet, is a surefi re way to stay lean. DHA and EPA are excellent anti inflammatory agents, helping muscles recover after exercise and keeping the brain healthy for a lifetime. Animal research also suggests that these two omega-3 fats may help the brain stimulate fat burning by targeting fat cells in the abdomen to release excess fat.
HOW MUCH SEAFOOD TO EAT
Source Url: http://www.oxygenmag.com.au/Nutrition/tabid/620/entryid/938/Get-your-metabolism-moving.aspx
Americans skimp on seafood, says Jennifer McGuire, a registered dietitian with the National Fisheries Institute. According to one of her studies, compared to the approximate 45 kilograms of red meat and 34 kilograms of poultry that we eat annually, Americans eat only 7 kilograms of fi sh, on average, each year. “Many Americans didn’t grow up eating fi sh or seafood,” says McGuire. “They are not familiar with how to shop for it, how to cook it, or even how it tastes.” Make it your summer goal to get hooked on seafood: add fi sh and seafood to your diet at least two times each week. When your diet is rich in quality lean protein that is dense in vitamins, minerals and high-performance fats, you’ll feel and look amazing.
Fresh Grilled Raspberry Salmon
Ready in 1 hour • Makes 4 servings
Vegetable oil as needed
680 g wild-caught salmon fillet(s)
2 tbsp extra virgin olive oil
4 tbsp raspberry vinegar
1 large garlic clove, minced
2 tbsp chopped coriander
1/2 tbsp low-sodium tamari or light soy sauce
1 tsp minced ginger
1 tsp sea salt
1. Prepare grill on medium-high heat. Oil slotted or vented grill pan.
2. Rinse the salmon and pat dry. Set aside in a small baking dish.
3. Mix together marinade ingredients and pour over salmon. Cover and refrigerate for 15–30 minutes.
4. Remove salmon from marinade. Rub the skin side with sea salt and place on grill pan skin side down. Spoon some of the marinade over the fish and place on grill.
5. Grill 7–10 minutes, or until just barely done.
6. Remove from grill and let fish rest for 1–2 minutes to finish cooking. Garnish and serve...Enjoy!
Nutrients per serving: Calories: 330, Total Fats: 18 g, Saturated Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 95 mg, Sodium: 840 mg, Total Carbohydrates: 6 g, Dietary Fiber: 0 g, Sugars: 5 g, Protein: 34 g, Iron: 7 mg