Healthy Recipe: Grilled Halibut with Mediterranean Salsa

Ingredients

Yield: 4 servings

Salsa
1 pound plum tomatoes, chopped
1 cup chopped arugula1 large shallot, finely chopped
¼ cup extra virgin olive oil
Juice from 1 medium lemon
1 can (15 ounces) Northern beans, rinsed and drained1 small jar capers (approximately 3 ounces), drained
¼ teaspoon salt
¼ teaspoon freshly ground pepper

Fish
4 (6-ounce) halibut steaks
2 tablespoons extra virgin olive oil
Salt and pepper to taste, optional

Fresh lemon slices, for garnish

Directions

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour.
Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving
(1 halibut steak plus approximately ¾ cup salsa)
Food Weight: 4.0, Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 692 mg,Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g

 

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Eat Greek & Be Healthy: Diet Lowers Risk Of Heart Disease, Diabetes, Cancer

The Mediterranean diet includes lots of olive oil. (Credit: iStockphoto)

By David Freeman from CBS.com

If you want to stay healthy, eat like a Greek.

That’s the message from new research linking the so-called Mediterranean diet to all sorts of health benefits, including a lower risk for obesity, diabetes, heart disease, and cancer.

The large-scale study, published in the March 15, 2001 issue of the “Journal of the American College of Cardiology,” also showed how effective the Mediterranean diet is at lowering the risk for the “metabolic syndrome.” That’s the name used to describe a set of cardiovascular risk factors, including abdominal obesity, elevated cholesterol and blood pressure, and an inability to process blood sugar properly.
Fifty million people are believed to have the metabolic syndrome, according to the American Heart Association – and that’s just in the U.S.

“The prevalence of the metabolic syndrome is increasing rapidly throughout the world, in parallel with the increasing incidence of diabetes and obesity, and is now considered a major public health problem,” study author Dr. Demosthenes Panagiotakos, associate professor in biostatistics-epidemiology of nutrition at Harokopio University of Athens, said in a written statement issued by the American College of Cardiology.

Just what do Greeks eat? Traditionally, they eat lots of fruits, vegetables, whole grain cereals, and low-fat dairy products on a daily basis, according to the statement. In addition, they frequently consume fish, poultry, tree nuts, legumes, and lots of monounsaturated fatty acids, mostly in the form of olives and olive oil.

Red meat? Not so much.

But alcohol is part of the Mediterranean diet. It’s typically consumed on a daily basis – in moderate quantities and during meals.

Cheers!

 

CBS News

The Study online

American Heart Association