Tag: seafood

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Recipes

Easy Mediterranean Baked Fish

Easy Mediterranean Baked Fish

Looking for the great recipes in life is an adventure in itself. When you’re looking for something that feels comforting, but also has the health benefits, it can be hard to find. Many people are moving towards the Mediterranean diet because it is plentiful in nuts, vegetables, as well as fish.

That said, many of us can find fish is a little bit too much. Therefore, here is a Mediterranean style recipe for fish that you can try out. This recipe for Mediterranean baked fish features a parmesan tomato sauce and is full to the brim with Italian herbs and seasonings. It feels hearty and healthy.

Easy Mediterranean Baked Fish

Ingredients

  • 5 plum tomatoes
  • 2 Tablespoons extra virgin olive oil
  • 1/2 red onion, chopped
  • 2 cloves garlic, chopped
  • 1 pinch dried oregano
  • 4 Tablespoons white wine
  • 24 kalamata olives, pitted and chopped
  • 4 Tablespoons capers
  • 1 teaspoon fresh lemon juice
  • 6 leaves fresh basil, chopped
  • 3 Tablespoons freshly grated parmesan cheese
  • 18 oz flounder or sole fillets (Feel free to choose any fish you want as a lot of people don’t like an incredibly fishy flavor.)
  • 6 leaves fresh basil, torn

Directions

  1. Preheat oven to 430 F.
  2. Bring a saucepan of water to the boil. Put the tomatoes into the boiling water, and remove to a medium bowl of ice water.
  3. Drain, then remove the skins. Chop, and set aside.
  4. Heat the olive oil in a frying pan (over medium heat).
  5. Sauté the onion until tender.
  6. Stir in garlic and oregano.
  7. Stir in tomatoes, and cook until tender.
  8. Mix in the wine, olives, capers, lemon juice. Finally, add the chopped basil.
  9. Reduce the heat, blend in parmesan cheese, and cook until the mixture is reduced to a thick sauce.
  10. Place the fish in a shallow baking dish. Cover with the sauce. Top the dish with the remaining basil leaves.
  11. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

The great thing about this dish is that it can be a perfect accompaniment to a vegetable dish. If you are looking for an oven roasted vegetable recipe that’s easy, you can find plenty around.

Be sure that you go for the rainbow in terms of colors. The more colors in your vegetables, the better. The benefits of this dish, with the fish, vegetables, and that rich Italian sauces that it provides you with a healthy dose of protein, carbs, as well as lots of healthy fats. If you want to add a little bit extra to the dish, drizzle it in extra virgin olive oil, and it’s ready to serve up!

The Mediterranean diet is one of the best ways for a healthy heart, and this dish serves four people but is also an excellent way for you to give your children a colorful plate that’s also very healthy. The olives add to that being on vacation vibe and is a perfect dish for summer nights. Get yourself a glass of wine, relax on the verandah, and look out at the sun going down!

Categories
Flavor Blending Healthy Living

Weird But Healthy Snacks You Can Make At Home

fish bones
Image thanks to

Are you looking for some new and interesting snacks that are healthy? Taking care of what you eat is really important, but often finding a quick snack which fits into your diet can be a little tough and sometimes, just plain boring. So I have compiled a list of some of the weirdest healthy snacks out there. You can prepare all of these at home yourself and you might even find some you really enjoy!

fish bone snacks
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Fish Crackling Snacks

Ok, this is a really weird one. Fish crackling is essentially the bones of white fish, seasoned and dehydrated into a really gross looking spiny thing which, when sprinkled with lemon infused sea salt and a fresh twist of lime, can taste unbelievably cool. They aren’t going to hit the spot like pork crackling and they do leave a somewhat gritty taste in your mouth but they are an excellent way of getting vital fish oils into your body and are very low in calories. All you need is a dehydrator and you are on your way. Check out these food dehydrator reviews and remember, you don’t have to make this weird recipe, you could just create some dried fruit snacks! They are healthy too.


Cockle Popcorn Snacks

cockles as snacksThis is not your usual popcorn and chances are you are not going to be seeing this in any movie theaters in the near future. While you do need to deep fry these little treats, they are packed with zinc and vitamin A, and the actual cockle itself is very low in calories. If you deep fry them in a coat of polenta and serve them up with either a mayo dip or better still, some apple cider vinegar, you’ll have found your new snacking best friend! And, in case you were wondering, cockles are small, edible, saltwater clams.

Macho Pea Snacks

peas as snacksThis recipe is stolen from a well-known food outlet, however, it is so delicious that I just had to share it. While sitting in front of the TV nibbling a bowl of peas may sound weird, don’t knock it until you have tried it. Best made with Petit Pois or the smaller, sweeter variety of pea, you cook this vegetable in a rich chicken stock. Once drained you add chili infused butter (you can use coconut oil to make it healthier) and add a healthy bunch of freshly chopped mint and a twist of lemon. Then, dig in! The chili and lemon zing up your taste buds and can actually help to improve your mood. This snack will also give your metabolism a quick boost. Perfect for burning a few extra calories.


sweet potatoe friesThere are all kinds of weird snacks with added health benefits if you look a little further. From deep fried crabs to fermented fish and even nibbling on maggots and grubs. While I don’t think these sound very appealing, it just goes to show that if you are a bit more adventurous, you can find a variety of nibbles that you might just enjoy!

Alternatively, stick to sweet potato fries and vegetable crisps, or increase your supply of high cocoa content chocolate.

Bon Appetit!

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[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living

Tips To Boost Your Healthy Diet Plan

spinach and pomegranite seed salad
Image source

Are you trying to develop your own healthy diet plan? You know, one that is customized to your lifestyle, flavor preference, and, perhaps, your own unique health requirements? The basic rules of healthy eating are commonly known, as are the basic elements that need to be included in a healthful diet plan. But pulling one together that you actually enjoy is not always that easy.

You can always reach for a cookbook (I have reviewed several good options), but that often has you stumbling across delicious recipes that call for heavy amounts of butter or cream or some other yummy but not-so-good-for-you ingredient. At that point, you may not be sure what changes you can make to ensure you are eating well and staying away from the latest tabu of the healthy food world. In this post, I’m going to provide you with some guidance for using your kitchen creativity to improve the healthfulness of your meal preparation.

healthy diet plan - spinach and pomegranate seed salad
Image source

Healthy Diet Plan Option #1:
Coconut Oil and Other Coconut Products

coconut oilCoconut oil is a fantastic substitution for butter or oil. I enjoy it spread on toast instead of butter! Like other oil options, it helps prevent your food from burning. Keep in mind that recently burnt food has been identified as a detriment to longer living. In the UK they have been advised to step away from the roast potato with their traditional Sunday roast. However, one simple switch to coconut oil means they could still enjoy crispy, fluffy potatoes while avoiding the dark danger areas other fats may give them.

It isn’t just the oil of coconuts that is a great substitution for ingredients in many of today’s recipes. This large nut is full of delicious milk which can be used to replace cream, especially in Asian dishes and curries. The other day, I roasted a chicken in the slow cooker using coconut milk instead of regular milk. Very tasty!


Healthy Diet Plan Option #2:
Simplify Your Recipes

A simple way of kicking off your healthy eating and adding something new to your diet is by sticking to three main ingredients. For example, you could use avocado and chili and produce a delicious twist on basic guacamole by serving it on grilled sweet potato. Clean, healthy, and easy.

The idea behind simplifying your recipes is choosing fresh, seasonal, and flavor ingredients — in moderation — and allowing your pallet to really taste the food without over-complicating the meal. When you choose good, healthy ingredients, you don’t need a lot of them to create delicious meals.

Healthy Diet Plan Option #3:
Add Seafood

healthy shrip dinnerFish is really important in your diet. A fillet of wild salmon served with homemade pesto and a delicious rocket salad is a great way to improve your health without over complicating things. Shrimp and scallops are also quite healthy. And who doesn’t enjoy a well-prepared clam chowder?

Healthy Diet Plan Option #4:
Useful Kitchen Gadgets

Invest in one of these (www.blenderfriend.com/nutri-bullet-magic-bullet) food blenders and you could add a little more goodness to your day by juicing at breakfast instead of cracking open the cereal. When you use the right ingredients, you can pack a lot of nutrition into a moderate- to low-calorie smoothie.


Healthy Diet Plan Option #5:
Flavor Bursts and Smart Substitutions

You don’t need a kitchen full of gadgets or to be a well-practiced chef to get experimental with flavors or to make tweaks to your favorite meals. The sweet potato I mentioned earlier makes a fantastic chip. Fancy a taco? Try using iceberg lettuce as a shell and replacing the ground beef with ground turkey then dolloping your own homemade guacamole on top.

Get creative with using boldly (or exotically) flavored foods (sweet potatoes instead of standard potatoes) or substituting ingredients that are lower in fat and/or calories (lettuce instead of bread).

Healthy Diet Plan Option #6:
Reduce Gluten and Carbs

breadGluten has gotten a lot of press lately. It is linked to a variety of diseases and allergies. So experimenting with reducing or eliminating it from your diet might give you great results you weren’t expecting. Instead of traditional bread, you can substitute lettuce, gluten-free bread, or other gluten-free options.

Reducing carbohydrates — yep, that would be bread again — is another way to improve your diet. Whip up some homemade hummus — chickpeas, Tahini, garlic and lemon make the best hummus — and instead of dipping potato chips or pita wedges into it, go with raw carrots, broccoli or celery. You’ll get that satisfying crunch and a mouth full of flavors.

Make a few simple changes and your body will reward you with better hair, clearer skin, brighter eyes, and more energy — not to mention a more svelte profile.

[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Healthy Living

Reasons Why You Should Be Eating Seafood

seafood - oysters
Picture Source

Seafood is delicious. Well, most of us would agree on that, but, even if you don’t, perhaps you’ve not tried everything there is to try yet. I know from personal experience, that seafood can be daunting, delicious and not your cup of tea all at the same time. But to entice you to broaden your pallet and experiment with seafood, I’ll share this little fact: The majority of seafood comes with huge benefits in terms of health and happiness.

seafood and chicken meal
Picture Source

When it comes to the perfect diet, there is no straightforward answer. In fact, there is no such thing as the perfect diet. What works for one person won’t work for another, and factors such as the amount of exercise, bodily reactions to certain foods, the speed of your metabolism and even genetics all contribute to your overall health. Certain categories of food, however, are almost universally renowned for their health benefits: Seafood is one of these categories.

Seafood Market
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Put simply, fish is good for you.

It’s hard to know what on earth we’re supposed to be eating half of the time, but a diet high in different types of fish could make that ever-elusive question easier for you to answer. Fish is one of the healthiest foods on the planet; primarily because it’s pumped full of numerous nutrients that the human body needs to stay fit and healthy. Protein and Vitamin D are key to a healthy, energetic body and fish is packed full of these nutrients.

It’s no secret that the majority of us struggle to get all the nutrients we need on a daily basis. Hectic lifestyles and conflicting information from the media, schools, friends and family mean that we often end up avoiding certain kinds of “complicated meals” because we don’t have time to prepare them, or we have no idea if there’s some hidden negative to even the healthiest of foods.

You almost can’t go wrong with fish. The fattiest ones are the best for you, surprisingly. They’re packed full of fat-based nutrients that you actually need, so don’t let other sources deter you from eating what is actually a very nutritious food. Most people are deficient in Vitamin D, so perhaps it’s time that you weren’t.

yellow crab
Picture Source

Crab meat offers intriguing health benefits, by virtue of it being low in fat. This makes it one of the healthiest seafood available, and you can get crabs shipped directly to your door if you’ve no idea where to go about finding them (well, unless you like to fish).

A Note for Vegetarians and Vegans: I feel it’s worth mentioning that food such as tofu contains plant-based omega-3 fatty acids, offering very similar health benefits of fish. Of course, it depends on what kind of vegetarian you are. If you’re a pescatarian, then stick with fish, as it does work wonders for your health.

seafood - oysters
Picture Source

By eating seafood, you could be avoiding health complications in later life.

As well as offering you all the nutrients you need on a daily basis, consuming seafood such as fish can help you to avoid health issues such as heart attacks and strokes. These diseases and sudden attacks are the cause of preventable deaths each and every year. Something as simple as a small diet change could save thousands of lives. So, if you want a healthy heart, fish might be the route for you.


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[divider]

[one_third] Healthy Eating Worksheet [/one_third]
[two_third_last]

Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

Download Now [/two_third_last]

Categories
Recipes

Tuna Alfredo Casserole

I’d been craving tuna fish casserole for awhile, but didn’t have all the ingredients I normally use. So I did a little experimentation and came up with a new twist on a classic dish.

Ingredients:

  • 1 package pasta
  • 2 5-oz cans chunk light tuna packed in water
  • 1 package mixed veggies
  • 1 jar alfredo sauce
  • 2 cups shredded cheese

Directions:

  1. Cook the pasta until it is al dente. Strain and set aside.
  2. While the pasta is cooking, drain the tuna fish and set aside.
  3. Cook the veggies so they are soft and ready to eat.
  4. Preheat the oven to 350 degrees.
  5. Prepare a large baking pan by spraying with cooking spray or rubbing with butter or shortening.
  6. Layer half the pasta along the bottom of the pan. On top of that layer, sprinkle half the tuna. Then place half the veggies over that. Pour half the alfredo sauce over those layers and top with half the cheese.
  7. Repeat the layering process with the remainder of the pasta, tuna, veggies, sauce and cheese.
  8. Bake for about 20 to 30 minutes, until small bubble form on the sides and the top layer of cheese is melted and slightly browned at the edges.
  9. Allow to cool for a few minutes before serving.

tuna fish cassarole in a pan

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