Let’s get right to the point: You already know that fish is good for you, so we won’t waste any time going into how research shows it can improve body composition, suppress appetite, or make you smarter than you already are. If you like fish, you’re probably already eating it. If you don’t, we get it: Salmon is too fishy, and the first time you tried tilapia you freaked out because you thought you had lost your sense of taste. But what about red snapper? Or rainbow trout? How about searing tuna instead of knocking it out of a can?

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There’s a lot about fish you don’t know, like which ones have the highest nutritional value or the best flavor, or how to use it to seal the deal on a date, for that matter. Consider this your marine-meat cheat sheet—your guide to getting the body you want, the health you deserve, and maybe even the girl across the hall.

Rainbow trout

A 3-oz serving of rainbow trout packs 20g of protein and contains just 130 calories, 4g of fat, and 30mg of sodium. And the heart-health benefits are off the charts. “Just one serving of trout provides about double the amount of DHA and EPA you need to prevent heart disease,” says Jim White, R.D.

Oven-roasted rainbow trout with tomatoes, thyme, and olives

Ingredients:

• extra-virgin olive oil for foil
• 1 rainbow trout fillet
• salt and black pepper to taste
• ¼ lb tomatoes, peeled, seeded, and chopped
• clove garlic, minced
• ¼ cup green or black olives, diced
• ½ tbsp extra-virgin olive oil
• 1 sprig fresh thyme

Make it:

1. Preheat oven to 450°. Cut a sheet of aluminum foil into a square that is 3" longer than your fish. Coat dull side of foil with olive oil. Season both sides of trout with salt and pepper, and place fish on foil, skin-side down.
2. In a bowl, combine tomato, garlic, olives, 1tsp olive oil, salt, and pepper. Spoon mixture onto fish, top with thyme, and drizzle with 1⁄2tsp olive oil.
3. Fold foil up loosely, grab by the edges, and crimp together tightly to make a packet. Place on baking sheet and bake for 10–15 minutes. Check after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
4. Place packet on a plate. Carefully cut crosswise to open, and gently remove fish, pouring juices on top.

The numbers : 212 Calories; 18g protein; 8g carbs; 13g fat; 3g fiber.

Pair it with the perfect wine: “I prefer a stainless steel–fermented Chardonnay," says Roman Roth, partner and winemaker at Long Island’s Wölffer Estate Vineyard. "You get the richness of Chardonnay, but because it’s in stainless steel it retains more acidty and freshness.”

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Tuna

Fresh tuna is low in calories and packed with protein—a 3-oz portion of bluefin tuna provides 25g. The “chicken of the sea” is rich in vitamins A and B12, and contains smaller amounts of riboflavin, thiamin, and vitamin B6. And it’s a good source of healthy minerals including magnesium, potassium, and iron. “Tuna is also high in selenium,” White says, “which helps prevent cancer and heart disease, and helps detoxify the body.”

Pan-seared tuna with steamed ginger kale

Ingredients:

• ½ tbsp unsalted butter
• ¼ clove garlic, crushed
• 2 tbsp onion, sliced
• ¼ tsp fresh ginger, grated
• 7 oz tuna fillet with skin
• salt and black pepper to taste
• 1 cup kale, chopped
• 1 tsp lemon juice

Make it:

1. Melt butter in a heavy, nonstick skillet and, using a spatula, stir in garlic, onion, and ginger. Move to one side of skillet. Place tuna fillet on other side of skillet, flesh-side down, until it starts to brown. Turn fillet over so skin side is down. Season fish with salt and pepper.
2. Cook fish over medium-high heat until just cooked through, about 5 minutes, depending on thickness of fish. Add chopped kale, incorporating into ginger mixture.
3. Once tuna skin is crispy and the flesh of the fish is white and flaky, prepare to serve. Spoon kale and ginger mixture onto a plate, then top with tuna fillet. Drizzle fish with lemon juice, and serve immediately.

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The numbers: 610 Calories; 32g protein: 9g carbs; 50g fat; 2g fiber

Pair it with the perfect wine: “Match it with a wine that is rich in aroma, like a nice Riesling or a lighter Cabernet Franc," says Roth. "I prefer to match the wine according to the fish’s flavor, rather than to have opposition.”

Red snapper

Red snapper contains around 50% of the selenium—a detoxifying mineral—that our bodies need each day, plus a healthy dose of protein. “A 3-oz serving of red snapper has about 23g of protein,” White says, “and there is a lot of vitamin B12, which helps the body make blood cells and maintain a healthy nervous system.”

Broiled red snapper with warn potato salad

Ingredients:

• 7 oz baby confetti potatoes, diced
• ¼ tbsp nonsalt butter
• ½ tbsp lime juice
• salt and black pepper to taste
• Pinch garlic powder
• Pinch coriander
• 1 red snapper fillet
• ½ cup scallions, chopped
• ¼ cup celery, chopped
• ¼ cup fresh parsley
• ½ tbsp extra-virgin olive oil

Make it:

1. Place potatoes in a large saucepan. Fill with cold water, and bring to a boil over medium heat.
2. Melt butter in a separate saucepan. Stir in lime juice, salt, pepper, garlic, and coriander. Once incorporated, remove from heat and set aside.
3. Place fillet on a baking sheet. Brush generously with lime mixture. Broil for 5-8 minutes or until fish flakes easily with a fork.
4. Once potatoes reach desired texture, drain water from saucepan and add scallions, celery, parsley, and olive oil. mix together, seasoning with salt and pepper.
5. Remove fish from broiler, and serve with a side of the warm potato salad.

The numbers: 383 calories; 49g protein; 32g carbs; 6g fats

Pair it with the perfect wine: “Stay with Pinot Grigio or Sauvignon Blanc," says Roth. "I’d choose a sweeter and richer version from a hot climate, something with a bit more alcohol to stand up to those flavors and soften those spices.”

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or Sauvignon Blanc. I’ choose a sweeter and richer version from a hot climate, something with a bit more alcohol to stand up to those flavors and soften those spices.”

The fish sold in your local market can be broken down into two basic categories: Flat fish, like flounder, sole, and halibut, which have lean, white flesh and a delicate flavor, and are ideal for fish novices; and round fish, which are broken down by their relative richness. There’s oily fish—dinner-party staples like salmon, trout, and mackerel, which have sharper tastes that fish connoisseurs love—and leaner white fish, like sea bass, cod, snapper, haddock, and tilapia, which are milder and more versatile.

Taking into consideration taste, health benefits, and price, which fish lend themselves to the most idiotproof cooking?

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“As delicious as expensive fish like tuna, swordfish, and halibut can be, there are always other species available that are equally delicious, and oftentimes a fraction of the price,” says Ian MacGregor, CEO of New York City’s The Lobster Place.

We asked the experts to help us find five of the healthiest fish in the supermarket that will also give you the best bang for your buck.

It’s no secret that Miami Marlins slugger Giancarlo Stanton is a home run-hitting beast.

That’s why he features so heavily on our list of the strongest, most powerful home runs in Major League Baseball since 2000.

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But no matter what way you look at it, Stanton’s 2017 season has been one for for the history books.

Through 156 games (as of September 28), Stanton’s hit 59 home runs, the most in baseball since Ryan Howard had 58 back in 2006. By hitting that number, Stanton became just the third player in baseball history to blast that many home runs in his age-27-or-younger season, joining legends Babe Ruth and Roger Maris in the record books.

Want more eye-popping stats? Stanton’s home runs have travelled a total 4.67 miles, and his 59th homer of the season reached an 118.7mph exit velocity, his high mark of the year, according to ESPN Stats & Information.

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So yeah, Stanton can really mash. For all his natural ability, Stanton doesn’t take it easy in the gym either. Just look at his upper body:

 

Can't have a Homerun Derby without the Home team being repped??! @tmobile #hrderby I'm coming for ya?? #miami

A post shared by Giancarlo Stanton (@giancarlo818) on Jun 25, 2017 at 5:13pm PDT

Here are three of Stanton's fittest workout posts on Instagram.

(All stats for Stanton are through 156 games, as of Sept. 28, 2017)

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As the old saying goes: All good things must come to an end. And one of HBO's most popular series ever is no exception. Sadly, Game of Thrones will be wrapping it up for good with one final season—and a very brief one at that, with just six scheduled episodes on the books.

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The good news, however, is that each episode is reportedly going to run over the 80-minute mark. So in essence it will be like getting six feature-length films on TV for a must-see viewing experience that's sure to satisfy the palate of any GoT fan. And, at $15 million a pop, it better. That's the price tag Variety reports each episode of Season 8 will cost. Of course, that number can go even higher depending on any additional VFX work and reshoots.

So what can HBO expect to get for its $90 million investment? According to IndieWire, the premium channel has already locked up top-notch directors David Nutter (The Rains of Castamere) and Miguel Sapochnik (Battle of the Bastards) for the final episodes. The talented duo will have its hands full capturing the highly anticipated battle scenes between the living and the dead.

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Along with the epic clashes between foes, the final season is sure to be loaded with characters who not only put their fighting skills on display, but their stellar physiques as well. Is Dickon Tarly the most awesomely jacked dude in the Seven Kingdoms, or is someone else worthy of the mantle. And let's not forget the strong and gorgeous women of Westeros who capture our attention.

Battles, badasses, and babes—Season 8 is sure to have its fill of all three. And while it may all be coming to an end, it's sure to go out with a bang. Production for the final season begins next month, but you'll have to wait until 2018 or early 2019 for the HBO premiere.

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People who’ve been drinking coffee for years think they know what beans are the best for their palate. They’ll stick to the same brand—claiming that other beans are inferior or taste bad—and won’t deviate from their caffeinated cause unless they absolutely have to. That presents a problem: When hardcore Joe jockeys have to drink a new brew and then stumble upon a cup of really great coffee, their taste buds challenged, they can spiral into an existential crisis that has them doubting their coffee palate.

But what gives a particular coffee bean its singular taste and aroma when brewed? How do you properly taste coffee to really experience the notes and flavors that the particular bean imparts and makes you a fan for life? To honor National Coffee Day, and to pay tribute to the little bean that does so much for the human race each morning before work and every afternoon when energy dips, we ground down the factors that bestow coffee beans with their unique flavor notes—so you can figure out what makes your daily cuppa so damn good.

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First: start with the bean. Two factors affect the flavor: Its origin (where it’s grown) and how it’s roasted. Single-source coffees are your best bet: If the label on the bag lists more than one country, look for something else, says Jordan Rosenacker, co-founder of the Atlas Coffee Club in Austin, TX. “Over 50 countries produce coffee, and each one is unique—so go for single-origin coffee,” he says. “If more than one country is listed, it’s a blend; often, good beans are cut with subpar beans for filler and they will dark-roast it to make it have a bold flavor, but that long roast will mute the subtle flavor notes.”

More than 800 aromatic and flavor compounds are found in coffee (compared to around 200 for wine), so it’s important to get quality, single-origin beans prepared correctly, from the roast to the brewing method. For example, coffee beans from Ethiopia generally have fruity notes like blueberry and hints of dark chocolate, while Colombian beans can taste of tart red cherry with a sweeter, chocolate note. For a traditionally low-acid brew with a nutty, chocolate finish, go with Brazilian coffee. A bright acidity and citrusy, clementine flavor dominates many Kenyan beans.

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Roasting coffee is considered both an art and a science, because bringing the roast to the perfect level requires great skill—a few seconds too long can make a big impact. “Each coffee can yield a different flavor profile at different roasts,” says Rosenacker. “It's a mix of personal preference, attributes of that specific coffee, and a lot of experimenting.” Roasts also can vary from company to company, but generally the best way to get the full flavors from a brew you should go for a light to medium roast.

Another point: If you really crave coffee flavors, avoid dark roast coffees—they’ll rarely deliver all the coffee bean’s unique flavors. “Dark roast coffees are most commonly made up of inferior beans which are over-roasted to mask their imperfection,” says Rosenacker. “Some people like this ‘roasty’ flavor, which is fine, but it won't provide the unique flavors hidden in coffee.” Plus, a lot of people drinking dark roast will mix milk and/or sugar to cut the intense, almost burned, flavor, which ends up adding empty calories to your brew.

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Another bit of myth-busting: Many coffee drinkers are under the illusion that darker roasts have more caffeine, but that’s not true. For one, the caffeine levels in a bean will stay very stable during the roast, no matter how dark you go—the key is the loss of mass of the bean as it roasts. When heat is applied, the bean steadily loses water, making the bean smaller and less dense. Consequently, you’ll need about 90 more beans to make a pound of dark-roast coffee than light-roast—more beans, more caffeine. But if you measure out the beans by scoop instead of weight, a lighter roast will have more caffeine, since the beans are denser. In the end, the amount of caffeine variance is negligible anyway, so just stick with medium to light so you can experience the true flavor of the bean.

To taste and smell your coffee the professional way, which is called “cupping,” can be a long and involved process that includes scales and specific cups, special roasting procedures, and timing. But for the casual coffee drinker who just wants to know how to relate the flavors and aromas that make a perfect cup of coffee for them, there are a few simple steps:

• Know where your coffee is from and the general flavors and aromas that go with it. To figure out what flavors you are about to taste and how they're related, a flavor wheel can be very helpful. This one, from the Specialty Coffee Association, is a great resource for when you want to understand what flavors are hitting your tongue.
• Before drinking your coffee, have some water or a piece of white bread to clear your palate.
• Take a sip and identify the flavor you’re tasting on the inner ring of the wheel. Jotting down your impressions on paper can be helpful. Are you experiencing a floral or fruity flavor? Or is it more earthy and woody? Maybe you're getting hints of chocolate or nuts?
• Have another sip to lock in what flavors you are tasting.
• Now take a big loud slurp, which lets the coffee cover your entire tongue, and gives you a better taste.
• Give your coffee a big sip, and swish it around your mouth for about five seconds to give your tongue enough coffee to really nail down the flavors. Swallow and check the wheel by moving your way out to further narrow down what you're experiencing, and finally find your favorite coffee flavors.

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It’s the question you’ll hear any time you walk into Starbucks: light, medium, or dark roast? Here’s a primer on the flavors, tastes, and tasting notes you can expect from each.

Most people enjoy their coffee one way: daily. People are busy, and not everyone has the time to flavor-test single-origin Yirgacheffe and Brazilian fair-trade before their daily commute.

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But there’s one simple method to become a more informed coffee drinker: understanding roasts. Coffee roasting is an art and science, yes; but for the average coffee drinker, it’s also a good way to figure out how to get a little more flavor from your daily pick-me-up. Here’s a primer on light, medium, and dark coffee roasts—and everything in-between.

Ever wanted to experience what it’s like to be John Wick while taking on dozens of deadly, armed assassins?

Well, John Wick fans, you’re about to get your wish.

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Lionsgate has announced a new indoor entertainment center that will be installed in Times Square in 2019 that will include John Wick-, The Hunger Games-, Mad Men-, and Divergent-related attractions, according to The Hollywood Reporter.

The entertainment center will have a “shooting ride” based on John Wick: Chapter Two, which will give fans the chance to go “head-to-head with a series of assailants”.

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The John Wick series has been one of the biggest surprises in the film industry in recent years, with Keanu Reeves and John Wick Chapter 2 director Chad Stahelski basically making a successful franchise out of thin air. The first two films have made more than $250 million combined at the box office worldwide on a $60 million total budget.

The success of the first two films has expanded the John Wick universe, too. There will be a third installment of the franchise in 2019, a potential female-led spin-off tentatively titled Ballerina, and a television series that centers on other characters and settings in the John Wick world (plus, Reeves is expected to make an appearance on the show at some point).

The third John Wick film will hit theaters on May 17, 2019.

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Chia is a seed that works well in puddings. One tablespoon contains 55 calories, 2g of protein, and 6g of fiber. It also contains several important minerals including calcium, potassium, and iron.

If you like a thick pudding, start with less milk and then add more to get it the consistency you desire.

Nutrition Information (per serving)

Calories: 273; total fat: 9.4g; protein: 26.2g; carbohydrates: 20.9g; fiber: 9.8g

Recipe and photo by Kelli Shallal, M.P.H., R.D. of Hungry Hobby.

Whisk together whey protein, milk, honey, and pumpkin pie spice.

Add in puree, and whisk until completely smooth.

Add in chia seeds, and whisk until well-combined.

Let chill in the refrigerator for 8-10 hours.

Add more milk and honey (or desired sweetener) if it isn’t sweet enough for you, and toppings like dried cranberries and pumpkin seeds if desired.

This risotto is made with brown rice, so you can get lots of whole grains with only 4g of sugar per serving. You can also make the risotto gluten-free by choosing a gluten-free stock like Pacific Natural Foods.

Nutrition information (per serving)

Calories: 160; total fat: 3.5g; saturated fat: 0g; protein: 4g; carbohydrates: 33g; sugar: 4g; fiber: 5g; cholesterol: 0mg; sodium: 250mg

Recipe and photo by Diane Boyd, M.B.A., R.D., L.D.N. of Cape Fear Nutrition.

In a medium saucepan, heat oil and gently cook onions until softened, about 8 minutes.

Add rice and heat until fragrant, stirring often to prevent scorching.

Add pumpkin, broth, and thyme, and bring to a simmer. Cover pot, and cook for 45 minutes; stirring to prevent sticking as needed.

Add lemon juice, lemon zest, and parsley. Fluff with a fork to combine.

The golf season is a long and grueling one, so it’s no surprise that the top PGA stars train hard.

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Players like Dustin Johnson, Brooks Koepka, Jason Day, and Jordan Spieth are known for crushing big lifts in the gym, something golfers decades ago would never think of doing.

Those players, along with a number of other American and international golfers, are putting their skills to the test in the Presidents Cup, a biennial event whose 2017 edition is being held at Liberty Golf Club.

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Here’s a look at how seven golfers trained through the season and got ready for the Presidents Cup.