Recipe of the Week: Grilled Tuna with Warm Cherry Tomato Salsa Recipe

Northville Prompt Weight Loss

Put seafood on your plate — at least twice a week! Today's Dietary Guidelines advise consuming 8 ounces of seafood weekly as a protein-rich food that also delivers heart healthy omega-3s. Topped with fresh-made salsa, grilled tuna makes an easy meal — wherever fresh seafood is available. No tuna steak? Just grill halibut or salmon instead.

Ingredients

4 small tuna steaks (about 4 to 6 ounces each, with bone)
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 tablespoon lemon juice vegetable cooking spray
¼ cup finely diced red onion
2 cloves garlic, minced
2 cups cherry or pear tomatoes, cut in halves
½ teaspoon salt
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon capers, optional freshly ground black pepper, to taste

Directions

1. Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with 1 tablespoon olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours.
2. Preheat the grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray. Place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.*
3. Preheat the oven to 400°F. Combine the remaining 2 teaspoons of olive oil, the chopped onion and the garlic in a glass, oven-safe pie plate. Roast for 7 to 8 minutes, stirring halfway through.
4. Toss the tomatoes with salt in a small bowl; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown.
5. Remove from the oven; stir in the chopped parsley and capers, if using.
6. To serve, spoon the mixture evenly over the grilled tuna steaks. Season with the desired amount of black pepper.

Cooking Note

* Alternative cooking method: roast tuna steaks, turning once, in a 400°F oven, for 10 to 15 minutes, depending on the thickness of the fish in the oven proof pie pan. Coat the pan with cooking spray, as needed.

Nutrition Facts

Serves 4

Calories: 190; Calories from fat: 60
Total fat: 7g; Saturated fat: 1g; Trans fat: 0g
Cholesterol: 50mg; Sodium 340mg
Total carbohydrate: 5g; Dietary fiber: 1g; Sugars: 3g
Protein: 27g

From Oli G

To Learn More about Coach Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Recipe: Artichoke Stew With Rice

Northville Prompt Weight Loss

Recipe of the Week: Anyone likes Artichokes??? This is a recipe with artichoke's which is very yummy and delicious. Try it and let me know what you think!!! 

Artichoke Stew With Rice

Rich in fibers, folic acid, Vitamins B6, B12 and C. Contains indoles.

Preparation Time (min): 5 Cooking Time (min): 30 Serves: 4
Ingredients

1 tablespoon vegetable oil 1 large onion, finely chopped 2 garlic cloves, crushed
250 g cooked diced meat 500 g frozen artichoke 1 cups water 1 portion coriander and garlic 4 tablespoon lemon juice 1 teaspoon salt teaspoon allspice
Method of Preparation

In a large pan, heat oil, add onions and stir-fry until lightly browned.Add garlic and stir for 2 more minutes.Add remaining ingredients. Bring to boil.Cover pan, cook over low heat for 20 more minutes or until mixture thickens.Serve hot with cooked rice and vermicelli.
Tip: if the meat was not previously prepared, start by cooking 250 g of raw diced meat.
Nutritional value per person (Without rice)
Energy (Cal): 210 Cholesterol (mg): 27Fats (g): 7 Starch (g): 17 Proteins (g): 20 Fiber (g): 7

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Recipe: Guacamole Recipe

Northville Prompt Weight Loss

Heart Healthy Month! Please, incorporate avocado's in your diet. Getting those health good fats is very essential for our body. Below is my recipe of a Guacamole Recipe. Enjoy!

Preparation time: 10 minutes
Total Time: 10 minutes

Ingredients need for this recipe:
2 ripe and fresh Avocados
1/2 tablespoon lemon juice
1/4 small sweet white onion, minced
1/2 ripped tomato
Salt and pepper to taste

Instructions:

Mash avocados with lemon juice in a bowl, leaving some chunks. Gently stir in remaining ingredients and serve immediately.

Nutritional Facts( amount per serving)
Calories 150, Saturated fats 2g, Protein 2g, 

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com