Four Tremendous Straightforward Seafood Recipes

Fish is high in protein, low in fat, quick to cook and versatile, and the perfect food for active women. White fish, including cod, halibut and tilapia, are high in protein and very low in calories, while fatter varieties such as salmon, tuna, trout and mackerel are particularly high in anti-inflammatory omega-3 fatty acids. “Omega-3s are most important to women who exercise regularly,” says Amy Goodson, MS, CSCS, sports dietitian with Dallas Cowboys. According to a study published in the American Journal of Clinical Nutrition, not only do they reduce muscle damage and inflammation during exercise, but omega-3 fatty acids also have anti-aging properties that can counteract age-related muscle loss. The study shows that omega-3 fatty acids stimulated muscle synthesis (repair and growth) in older adults, while corn oil supplements had no effect.

Thank you for watching!Visit the website

The specific omega-3 fatty acids found in fish, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are considered essential nutrients because our bodies cannot make these types of fats, says Lori Zanini, RD, nutritionist at HealthCare Partners and spokeswoman for the Academy of Nutrition and Dietetics. “Aside from muscle growth, eating 8 ounces of fish weekly can help reduce your risk of heart disease.” According to an international study funded by the National Institutes of Health, omega-3 fatty acids in fish help reduce inflammation and slow down the formation of fatty plaque in arteries. In general, if you have a high protein meal after a workout, your body will have enough protein to build muscle throughout the day.

Thank you for watching!Visit the websiteThank you for watching!Visit the website

Low-fat fish soup in no time

Body benefit: Cod is high in niacin, also known as vitamin B-3, which helps the body convert carbohydrates into energy and keep the nervous system in order.

No cod on hand? Flounder, sole, or haddock work equally well.

Power: 2 servings

Serving size: 1½ cups

Total time: 30 minutes

Practical time: 20 minutes

ingredients

  • Non-stick pan spray
  • ½ large onion, diced
  • ¼ teaspoon dried thyme
  • ½ pound boneless, skinless cod fillet (fresh or frozen and thawed)
  • 1 large potato, scrubbed and diced
  • 1 cup of non-fat skimmed milk

manual

  1. Brush a medium-sized saucepan with non-stick spray and place over low heat.
  2. Add onions and thyme and cook, stirring frequently, until onions are tender, about three minutes.
  3. Add 1 cup of water and bring to a boil; Reduce the heat, add the cod fillet (cut in half if large) and simmer until the fish becomes opaque and cooked through for about five minutes. Put the cod in a bowl.
  4. Bring the heat back to medium, add potatoes and cook until potatoes are tender, about 10 minutes.
  5. Stir milk into the saucepan and bring to a boil. Return the fish to the pot and heat for about two minutes, breaking larger pieces. Season with salt and pepper and serve.

Nutritional information (per serving): calories 292, total fat 1 g, saturated fat 0 g, 0 trans fat 0 g, sodium 137 mg, carbohydrates 43 g, fiber 5 g, sugar 9 g, protein 28 g

Lose weight of scallops and vegetables

Body benefit: Magnesium, found in scallops, plays a role in more than 300 enzyme systems in the body, including nerve impulses and muscle contractions.

For best results, make sure the pan is very hot before adding scallops

For best results, make sure the pan is very hot before adding scallops

Power: 2 servings

Serving size: 5 scallops + 2 green onions, 1 carrot

Total time: 20 minutes

Practical time: 20 minutes

ingredients

  • 2 teaspoons of olive oil
  • 4 spring onions, thinly sliced
  • 2 carrots, cut into fine matches
  • 10 large scallops
  • Juice of ½ lemon

manual

  1. Heat the oil in a medium pan over moderate heat.
  2. Add onions and carrots and sauté for three minutes, until the onions wither and the carrots become crispy and tender. Take the vegetables out of the pan.
  3. Add scallops to the pan and cook until lightly browned, about two minutes per side (don’t stir or twist back and forth).
  4. Return the vegetables to the pan and squeeze the lemon juice over everything. continue cooking until the scallops are cooked through, about two minutes more. Serve with brown rice.

Nutritional information (per serving): calories 277, total fat 10g, saturated fat 1g, trans fat 0g, sodium 328mg, carbohydrates 19g, fiber 5g, sugar 7g, protein 27g

Powerful tilapia tacos

Body benefit: Vitamin B-12 in seafood helps the body make red blood cells and keeps your energy levels up.

A 4-ounce serving of tilapia provides 11 percent of the recommended daily allowance of calcium.

A 4-ounce serving of tilapia provides 11 percent of the recommended daily allowance of calcium.

Power: 1 serving

Serving size: 2 tacos

Total time: 15 minutes

Practical time: 15 minutes

ingredients

  • 6 ounces of boneless and skinless tilapia, cut into 2-inch pieces
  • 1 teaspoon of olive oil
  • 1/3 cup of Greek yogurt
  • 1 tablespoon of fresh salsa
  • 2 whole grain tortillas
  • Optional toppings: grated lettuce or cabbage, coriander, avocado

manual

  1. Preheat the broiler and set the top rack on the highest setting.
  2. Place tilapia on a foil-lined baking sheet and brush with olive oil. Season to taste with salt and pepper.
  3. Place the fish under the grill and cook until lightly browned and the fish is opaque for about five minutes throughout.
  4. In the meantime, mix the yogurt and salsa in a small mixing bowl.
  5. Spread the fish on the tortillas, top with the Greek yoghurt salsa mixture and a selection of optional additives. Serve immediately.

Nutritional information (per serving): calories 467, total fat 12 g, saturated fat 3 g, trans fat 0 g, sodium 619 mg, carbohydrates 38 g, fiber 2 g, sugar 7 g, protein 51 g

Curry Shrimp & Tomato Kebabs

Body benefit: Shrimp are rich in selenium, a mineral that is protected from oxidative damage and infection.

When replacing vegetables that have been cooking longer, cook them separately to avoid overcooking the shrimp.

When replacing vegetables that have been cooking longer, cook them separately to avoid overcooking the shrimp.

Power: 4 servings

Serving size: 4 ounces of shrimp (about 4 to 6 shrimp) plus 4 tomatoes

Total time: 20 minutes

Practical time: 15 minutes

ingredients

  • 1 pound frozen, uncooked large shrimp, thawed
  • 2 teaspoons of olive oil
  • 1 tablespoon of curry powder
  • Pint of cherry tomatoes
  • Juice of 1 lime

manual

  1. Preheat the grill to high and place an oven rack on the highest level. Line a rimmed baking sheet with foil.
  2. Mix the prawns in a small bowl with olive oil and curry powder.
  3. Thread the shrimp and tomatoes alternately on the kebab sticks until all the fish and vegetables are used up, and arrange the kebabs on the pan lined with foil. Place odd pieces directly on top of the foil.
  4. When the broiler is done, place kebabs under the broiler and cook for a minute or two (depending on the size of the shrimp). Turn the kebabs over and finish cooking on the opposite side. Serve immediately with cooked quinoa or other whole grains.

Nutritional information (per serving): calories 168; Total fat 5 g; saturated fat 1 g; Trans fat 0 g; Sodium 180 mg; Carbohydrates 8 g; Fiber 1 g; Sugar 3 g; Protein 24 g

Comments are closed.