Salmon Chimichurri

Fitness Rx magazine (Dec 2011) just published a great recipe for salmon.  Low fat and delicious! serves 4.
Salmon Chimichurri
ingredients:
4 salmon filets, 4-6oz each
1 tbsp garlic, finely chopped
1/4c extra virgin olive oil
1 tbsp lemon juice
1 tbsp red wine vinegar
1/4 tsp salt
1/4 tsp red pepper flakes
1/2 tsp dried oregano
3/4c fresh italian parsley leaves
1/4c fresh cilantro leaves

Grill or pan fry the salmon using PAM cooking spray.  Pleace remaining ingredients in a food processor or blender.  Process until smooth.  Spoon sauce over tops of cooked salmon and enjoy!
291 calories, 23.1g protein, 2.5g carbs,20.8g fat, 63mg cholesterol, 200mg sodium.

Here's Your Healthy Tip of the Day:  Salmon is good for your skin, joints, bones, hormones and is full of Omega-3 fats...the GOOD fats.  Share some today with your friends and don't forget...it's great for the dog too!

Tuna and White Beans Make a Healthy and Yummy Lunch

Sometimes, lunch can be boring.  marthastewart.com has some very yummy lunch recipes that are also low in fat and heart healthy.  You don't have to be a cook to prepare some of these delicious meals and today, I'll share this one with you.  You can make this recipe and have 3 lunches from it.
Tuna and White Beans
Fish and beans are great sources of protein that will keep your arteries clear and your heart healthy. 
Mix together 1 can (5 ounces) oil-packed tuna (drained), 2/3 cup canned white beans (drained), such as cannellini, 1/4 cup raisins, 1/4 cup torn fresh flat-leaf parsley, the zest of 1/2 lemon, 1 tablespoon fresh lemon juice, and 1/8 teaspoon coarse salt.  Season with pepper.  Makes three 2/3 cup servings.
Per Serving (2/3 cup)
176 calories, 1g saturated fat, 3g unsaturated fat, 15mg cholesterol, 19g carbohydrate, 256 mg sodium, 16g protein, 3g fiber.

Here's Your Healthy Tip of the Day:  Lunch doesn't have to be boring.  Prepare your lunches in advance and store them in individual-sized tupperware containers.  Take your lunch to work.  You'll eat healthier, cheaper and feel better in the long run.

Salmon...Great for the Joints

Here's a holiday hors d'ouvres recette that's low fat, easy to put together and good for your joints, bones, and hormones because of salmon's fatty omega-3's!

From EatingWell: Fall 2004
Salmon Classic
16 servings
Active Time: 10 minutes
Total Time: 10 minutes

Nutrition Profile
Diabetes appropriate
Low carbohydrate

Ingredients
16 slices “party size” pumpernickel bread
1/2 cup horseradish cream
16 slices smoked salmon
Dill sprigs, for garnish

Preparation
Top each pumpernickel slice with 1 1/2 teaspoons horseradish cream and 1 slice salmon. Garnish with a sprig of dill.

NutritionPer serving: 48 calories; 1 g fat (0 g sat, 1 g mono); 4 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 4 g protein; 1 g fiber; 171 mg sodium; 28 mg potassium.
Nutrition Bonus: Protein, omega-3s, niacin, vitamin B6.
Exchanges: 1/2 starch, 1/2 lean meat

Fish is Great For Your Health But Watch Out For Too Much Mercury!

Omega-3 fats are fabulous for your bones, joints and metabolism in general.  But the great cold water fish such as chilean sea bass & cod are found to contain high levels of mercury.  High levels of mercury can result in elevated systolic and diastolic blood pressures.  Pregnant and nursing women should limit their intake of fish high in mercury.  Salmon contains lower in mercury levels or uncontaminated fish oil supplements (300mga DHA per day) will give you all the benefits of Omega-3 fatty acids without the risks of mercury.

Here's Your Healthy Tip of the Day:  If you don't have one, invest in a George Forman grill or an apparatus like it.  Grill your fish and beefsteak tomatoes.  It's low fat, tastes delicious, easy to prepare and cook and takes just about 15 minutes of your life to eat well!!