Summertime means it’s time to get out the grill.
If you keep charring to a minimum (and therefore, the harmful chemicals formed in the charring process), grilling is one of the healthiest ways to prepare meals. For delicious, seasonal meals that also nourish the body for good health, Go Fish!
Get seafood on the grill for a meal that tastes great and is good for you, your friends and your family.
By making fish your first choice for the grill, you’ll be on your way to the recommended 2 servings per week. A serving is 3.5 ounces of cooked fish, or about 3/4 cup of flaked fish.
Your best bets are going to be the so-called “oily” fish that are high in heart-healthy omega-3 fats such as salmon, trout, herring, anchovies and sardines, but all fish and shellfish contain omega-3s.
Small but mighty, sardines and anchovies contain omega-3s and are low in contaminants like mercury; they can be grilled just as easily as the next fish, and also work great in summer salads.
3 Reasons to Go Fish on the Grill
1. Fish oils love your heart. Seafood contains types of omega-3 fats (DHA and EPA) that are shown to be good for the heart in people who are healthy, at high risk for heart disease and for people who already have cardiovascular disease.
Omega-3 fats decrease the risk of abnormal heart beats, decrease triglyceride levels, slow the growth rate of atherosclerotic plaques, and may have a minor role in lowering blood pressure (but sodium reduction and getting plenty of potassium-rich fruits and veggies are even better for blood pressure lowering).
2. Every body needs omega-3s. With roles in brain function, inflammation reduction, and normal growth and development, omega-3s are good for every body — from infant to older adult.
Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. Omega-3 fats are considered “essential” fatty acids because they are necessary to human health, yet the body cannot make them on its own. That’s why omega-3s need to come from the diet from foods like fish.
3. Naturally nutrient-rich seafood helps you get the most nutrition for your calorie. Eating fish is a smart way to fill up on protein without all the saturated fat, which is good news for your heart.
Filling up on nutrient-rich food (aka, a good value of nutrition to calorie) like fish also helps the body get the nutrients it needs on fewer calories — which can be good news for weight loss, too.
Try fish this week!
Here are a few easy suggestions for incorporating fish into your grilling…
Try grilled tilapia fish tacos in whole-grain ground corn tortillas, with avocados (high in good fats and nearly 20 other essential nutrients and antioxidants), pickled red cabbage and a squeeze of fresh lime.
Fish grilled on a cedar plank. Try this recipe, or take a shortcut and try FreshDirect’s cedar plank salmon. The trimming and seasoning is already done and it’s ready to cook directly on your outdoor grill. I especially like Cedar Plank Sockeye Salmon, which is delicious in season right now.
For more of my food tips (all with great savings!), check out my Healthy Living for Less section.