Tag: fish

Husband-Tested: Broiled Tilapia With Mustard-Chive Sauce

by in Healthy Recipes, May 29, 2013

Broiled Tilapia with Mustard Sauce

Trying new food is a hot-button topic at my dinner table. My husband claims to be an open-minded man when it comes to cuisine, but the reality is that new recipes are met with resistance. Especially if the word “healthy” is involved.

Eating healthy can be overwhelming if you dive in head-first. Instead of abruptly changing our eating patterns, I decided to phase healthy recipes into our traditional mix. I chose this Broiled Tilapia With Mustard -Chive Sauce as a first-attempt and stacked the deck in my favor by selecting a dish that had a lot of familiar, husband-approved ingredients in it. Plus, the mustard-chive sauce only called for things I keep in the pantry, which is great because buying a full container of something when a recipe calls for half a teaspoon drives me nuts.

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10 Healthy Canned-Tuna Recipes

by in Healthy Recipes, April 10, 2013

tuna pasta
It’s one of the easiest proteins to keep on hand for a quick meal. Get the scoop on buying the best varieties, then get ready to cook these deliciously healthy canned-tuna recipes.

Choosing the Right Can
Both water and oil-packed tuna can be used create a healthy recipe. At the market, the most common water-packed varieties are albacore and chunk light. Albacore comes from a larger species and has a milder flavor, while chunk light comes from a smaller fish and tends to have a stronger flavor. Three ounces of tuna canned in water has around 100 calories, 1 gram of fat, and 22 grams of protein.

Oil-packed varieties have more calories and fat than water-packed tuna, and the price is usually higher than water-packed. Three ounces has about 170 calories, 7 grams of fat and 25 grams of protein. Splurge on oil-packed on a special occasion and drain to help remove some of the fat.

Tuna is even more convenient than ever — you don’t even need  can opener to enjoy it; you can now find tuna in pouches. The pouches are available in the same oil and water-packed varieties with similar nutritional content to canned. Some companies like Starkist also pack their tuna in extra-virgin olive oil or sunflower oil and have low-sodium options available.

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Low-Mercury Fish

by in Healthy Recipes, May 24, 2012
Tilapia is a low-mercury, low-cost fish with a very mild flavor.

Recommendations for eating seafood can be confusing. Fish can be a low-calorie and heart-healthy choice and the omega-3 rich fish have additional health-protecting benefits. On the other hand, some seafood contains mercury, which can be harmful in large amounts. There are plenty of seafood options with little or no mercury. Here are some fabulous options.

Tilapia is mild, tender and super budget-friendly. According the Monterey Bay Aquarium Seafood Watch, American farm-raised tilapia is the most sustainable choice.

Baked Tilapia
Broiled Tilapia With Horseradish and Herb-Spiked Mayo

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Tilapia Cooked on a Cedar Plank

by in Uncategorized, May 21, 2012
cedar plank tilapia
Robin's Cedar Plank Tilapia With Fresh Chimichurri

I thank Kyle, my 10 year-old son, for introducing me to cedar planks. If it weren’t for his palate, I wouldn’t have made a desperate dash to get the planks and learn how to cook with them.

Here’s what happened: Kyle discovered and immediately adored a meal in a restaurant: chili-crusted tilapia, cooked and served on a cedar plank and topped with chimichurri sauce. He cherished the dish so much, he jokingly nibbled on the plank once the fish was gone. We enjoyed many tilapia-filled evenings at that restaurant over the next two years. Then, one disastrous night, our server told us the tilapia was no longer on the menu. The news almost brought Kyle, and me, to tears.

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15 Healthiest Grilled Main Dishes

by in Grilling, Healthy Recipes, May 10, 2012
grilled salmon
Food Network Kitchens' Honey Soy Grilled Salmon With Edamame

If you’ve been grilling the same recipes each season, it’s time to shake things up. We’re giving you plenty of deliciously healthy main dish recipes to choose from—meat, chicken, fish and vegetarian—all for less than 400 calories per serving.

Beef, pork and lamb can all be healthy choices for the grill. Be sure to choose lean cuts of meat, keep portions around 3-4 ounces per serving and limit the amount of fatty ingredients like butter and oil.

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Top 10 Foods That Fill You Up

by in Healthy Tips, January 11, 2012
Nuts are a high-protein snack that will keep you feeling full.

Do you find yourself hungry 30 minutes after eating? Certain foods can help keep you satisfied so you avoid mindlessly munching throughout the day. Add these 10 filling foods to your daily repertoire.

#1: Oatmeal
A bowl of warming oatmeal can help jump-start a cold winter day and keep you satisfied, thanks to all that fiber.

Recipe: Apple Harvest Oatmeal

#2: Cottage Cheese
This underappreciated food has a perfect balance of fat, carbs and protein. You can count on the combo of protein and fat to help fill you up. Top ½ cup of low fat cottage cheese with fresh fruit or granola or use cottage in dip, quick bread, or pancake recipes.

Recipe: Cottage Cheese Biscuits

#3: Nuts
Pistachios, pecans, almonds, walnuts, or cashews— nuts contain healthy unsaturated fat combined with protein to help keep you satisfied. With an average of 7 calories per nut, a small handful (about an ounce) makes a great snack.

Recipe: Almond Lover Trail Mix

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Ask the Dietitian: All About Cholesterol

by in Healthy Tips, November 11, 2011
Concerned about cholesterol? Get the facts.

When it comes to our cholesterol, there’s a lot of confusing information out there. So we asked our Facebook fans their burning cholesterol questions. Here are two great questions about cholesterol that many dietitians are commonly asked.

Q: I read that the cholesterol you eat does not affect your cholesterol numbers, but rather it’s the saturated fat you need to watch. Is this true? Can I eat shellfish and lean meat and not worry about my cholesterol?

A: It’s true that saturated fat influences your cholesterol numbers more than the cholesterol you eat.

Studies show that it’s really the saturated fat found in foods like whole milk and dairy products, baked goods, fatty beef, pork, and lamb and chicken (especially the skin) that have a bigger influence on raising your “bad” (LDL) cholesterol. Shellfish are high in cholesterol, but they’re pretty low in calories and saturated fat too. Three ounces of raw shrimp has 90 calories, 1 gram fat, minimal saturated fat, and 129 milligrams of cholesterol (which is 43 percent of your daily recommended amount of cholesterol). Moderation is still important. You can get a low-calorie meal with a 3 to 4 ounce portion of shellfish and still be within your recommended amount of cholesterol for the day. The same goes for eating lean meats. You don’t need to be afraid to incorporate these “high” cholesterol foods into your diet. Many of them are actually good for you.

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Tilapia 5 Ways

by in Healthy Recipes, September 27, 2010

fish tacos
Tilapia has gained popularity over the past 20 years, and it’s easy to see why: It’s a mild, affordable fish that’s low in fat and high in protein.  This ecologically-sustainable fish should be a part of your diet — here are 5 new ways to try it tonight.

5 takes on tilapia »

Reading List: The Gluten-Free Hype, Massive Egg Recall and Heart-Healthy Chocolate

by in Food News, August 20, 2010


In this week’s nutrition news: Rare heirloom veggies up for auction, gulf seafood finally being thoroughly tested and the should you start a gluten-free diet?

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Reading List: 12 Dangerous Supplements, Gulf Seafood Safety and Wine-Fed Cows

by in Food News, August 6, 2010


In this week’s nutrition news: Healthy foods that can be deadly, Gulf seafood deemed safe to eat and study finds dorm food bad for the waistline.

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