The man's guide to cooking and eating fish
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?
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.
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
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.”
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
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 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
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.”
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.”
via Men's Fitness http://ift.tt/Jz6nE4
September 30, 2017 at 12:32PM
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