Mediterranean Diet - Meat, Poultry and Fish
The Mediterranean diet leans heavily towards a vegetarian diet. While the majority of foods are plant-based, it still incorporates animal proteins, just in smaller amounts than we are usually accustomed to.
The recommendation is to eat about 8 ounces fish be eaten weekly. That's one large or two small servings per week. Depending on your calorie and protein needs, you may also consume one to four of another lean meat such as lean white-meat chicken, or lean cuts of beef or pork.
Here are a few recipes to try:
Seared Arctic Char with Broccolini, Olives and Garlic
Chicken Kebabs
Lamb Sausage Patties with Fresh Mint, Feta and Garlic
Don't forget to prepare these meals with a side of all important vegetables and grains and some fresh fruit for dessert.
Read more:
The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise
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Posted by: Steve Parker, M.D. | May 8, 2008 7:38:35 PM
Thanks for the recipes, Dana! I can't wait to try the char - never had it before. Hope I can find it.
For fish consumption, strongly consider the cold-water fatty fish since they are highest in the heart-healthy omega-3 fatty acids. Examples: trout, salmon, sardines, halibut, swordfish, albacore tuna, herring. I wouldn't worry too much about contaminants (mercury, PCBs) unless you are pregnant or breast-feeding.
-Steve Parker, M.D., author of "The Advanced Mediterranean Diet"
Posted by: Steve Parker, M.D. | May 8, 2008 7:48:27 PM
Here's my favorite salmon recipe from my book, "The Advanced Mediterranean Diet." The glaze not only provides flavor, it keeps the fish from drying out.
Baked Balsamic Honey Mustard Salmon
4 4-oz salmon filets
salt and pepper to taste
3 garlic cloves, minced
1 tbsp white wine
1 tbsp Dijon mustard
4 tbsp balsamic vinegar
1 tbsp honey
2 tsp fresh chopped oregano
Preheat the oven to 400°F. Line a baking sheet with aluminum foil then spray with PAM cooking spray.
Lightly salt and pepper the fish.
Now prepare the flavorful glaze. Coat a small saucepan with PAM. Sauté the minced garlic over medium heat for about three minutes, until it is soft. Then add and mix the wine, mustard, vinegar, honey, and 1/8 tsp of salt. Simmer uncovered over medium or low-medium heat until slightly thickened, about three minutes. Remove glaze from heat and spoon about half of it into a separate container.
Place the salmon filets on the foil-lined baking sheet, skin-side down, then brush them with the glaze left in the saucepan. Sprinkle oregano on top.
Bake fish in the oven for about 10 to 13 minutes, or until it flakes easily with a fork. Cooking time depends on your oven’s actual temperature and thickness of the filet. When done, use a turner to transfer the fish to plates, leaving the skin on the foil if able. Drizzle the glaze from the separate container over the filets with a spoon, or brush it on. Don’t use the unwashed brush you used earlier on the raw fish.
Consider serving with a colorful vegetable and whole grain bread. This recipe also works well with halibut, and probably other fish that tend to be a bit bland by themselves.
Servings per batch: 4
Serving size: 1 4-oz filet
Calories: 225/serving
-Steve Parker, M.D.
