The science is clear: Fish-eating populations have less heart disease and tend to live longer lives. Perhaps it’s because fish is leaner (lower in artery-clogging saturated fat) than other types of animal protein.
Pic Courtesy: Dr Janet
Also, fatty fish contains the super-heart-healthy omega-3 fats: EPA and DHA. Aim to get in this type of fish (salmon, tuna, sardines, halibut, herring, mackerel) at least twice a week.
Yield: 2 servings (serving size: 1 tuna steak)
2 tuna steaks (6 ounces each)
½ teaspoon salt
¼ teaspoon freshly ground pepper
¼ cup apricot jam
1 tablespoon Dijon mustard
Fresh lemon wedges, for garnish
Preheat grill (medium-high heat) or broiler. Season tuna steaks with salt and pepper. Combine jam and mustard in a small bowl. Baste fish with half the jam mixture. Place tuna on grill. Cook for 5 minutes, flip, and spread with remaining jam mixture. Grill on the other side until center is slightly pink, about 5 more minutes. Garnish with fresh lemon slices.
Nutritional Information Per Serving (1 tuna steak):
Calories: 343
Fat: 8 g
Cholesterol: 64 mg
Sodium: 760 mg,
Carbohydrate: 26 g
Dietary Fiber: 0 g
Sugars: 25 g
Protein: 40 g
Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; To learn more about this book please visit CholesterolDownBook.com.