Wednesday, February 13, 2019

A Heart Healthy Meal


February is American Heart Month. The annual celebration began in 1963 to encourage Americans to join the battle against heart disease. A presidential proclamation pays tribute each year to researchers, physicians, public health professionals and volunteers for their tireless efforts in preventing, treating and researching heart disease, which is the leading cause of death for both men and women in the U.S.

Nearly one in four people who die each year die from heart disease. High blood pressure, high LDL cholesterol, and smoking are the leading risk factors, and one out of two Americans has at least one of these.
Information from Huffington Post April 2015
With that being said, hands down research shows the Mediterranean diet which emphasizes lean protein like fish, vegetables, fruits, nuts, dairy and using extra virgin olive oil is a sensible eating plan that protects your heart. Many foods on this diet are heart healthy and have calming effects.  

Rockfish with a Lemon Dill Sauce
Cook's Notes: Rockfish is the name given to any fish that hides under and around rocks. Yes, that is a rather broad and generic term. I sent my husband out for tilapia but the meat department assured him this was a more flavorful choice. The health benefits are quite impressive.
One fillet (about 149 grams) of cooked, dry-heat, mixed species Pacific rockfish contains about:180 calories, 35.8 grams protein and 3 grams fat.
Recipe serves two and served with a healthy side of steamed broccoli and a wild rice medley. 
Pacific Rockfish
Ingredients:
  • 2 fish fillets
  • Dash dill and parsley flakes
  • 1 TB. olive oil
Directions:
  • Preheat oven to 400 degrees. Rinse and pat fish fillets dry. Lightly grease baking dish. 
  • Place fillets in dish, sprinkle with dried dill and parsley flakes.
  • Cover with foil and cook 20 minutes or until fish flakes with a fork. 
Lemon Dill Cream Sauce 
Cook's Notes: Lemon Dill Sauce makes a delicious sauce for fish, chicken and vegetables. Note that the sauce does add to the calorie count of the meal so I made a lighter sauce as another choice. 
Recipe adapted from addapinch.com
Ingredients:
  • 2 garlic cloves, minced
  • 1/4 cup dry white wine and 1/4 cup chicken stock
  • 2 TB. fresh lemon juice
  • 3 TB. chopped fresh dill
  • 1/2 tsp. Dijon mustard
  • 1/2 cup heavy cream
  • 2 TB. butter 
  • Dash cayenne pepper
  • Salt and pepper to taste
Directions:
  • Add garlic, wine or chicken stock, lemon juice, and dill to a small saucepan over medium heat. Bring to a boil and boil for about 2 minutes. Reduce heat and whisk in mustard and heavy cream. 
  • Continue to cook until it thickens, making sure to whisk the entire time. Remove from heat and whisk in butter pieces one at a time. Add cayenne pepper, salt and pepper. Mix and serve warm over fish.
Lightened Up Lemon Dill Sauce 
Cook's Notes: This versatile sauce also works as a veggie dip and Tzatziki Sauce for gyros sandwiches. Just add in diced cucumbers. 
Ingredients:
  • 2/3 cup Greek yogurt
  • 2 TB. fresh lemon juice
  • 1 TB. fresh dill
  • 2 garlic cloves, minced
  • 1/2 tsp. Dijon mustard 
  • Dash cayenne pepper
  • Salt and pepper to taste
Directions:
  • Mix well and refrigerate until serving. 

1 comment:

  1. I never really liked fish much until recent years. I guess growing up with bullheads as the only available fresh fish made me dislike it. Now my fish choices are tuna steak and salmon. Or I would eat lake-fresh panfish if that was an option.

    ReplyDelete

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