You probably already know that fish is good for you. This lean protein is low in saturated fat and a good source of omega-3 fatty acids, which benefit the heart and help prevent cardiovascular disease. Omega-3 fatty acids also decrease triglyceride levels, slow the growth rate of atherosclerotic plaque and slightly lower blood pressure.
The American Heart Association recommends eating 3.5 ounces of cooked or about 3/4 cup of flaked fish (particularly fatty fish, such as salmon, trout or albacore tuna) at least two times a week. Enjoy fish baked or grilled, but not fried. Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice and other flavorings in cooking and at the table.
This simple recipe adapted from Cooking Light is as impressive as one you would order in a restaurant — but with only five ingredients, it is easy to make at home.
Tuna Steaks with Wasabi-Ginger Glaze
Brown or Jasmine rice and steamed veggies pair nicely to complete the meal.
Yields 4 servings
2 tablespoons low-sodium soy sauce, divided
4 (6-ounce) tuna steaks (1 inch thick)
2 tablespoons ginger marmalade
2 teaspoons wasabi paste
2 tablespoons chopped fresh cilantro
Spoon 1 tablespoon soy sauce over fish; let stand 5 minutes. Combine the remaining 1 tablespoon soy sauce, ginger marmalade and wasabi paste in a small bowl, stirring with a whisk. If you can't find ginger-flavored marmalade, feel free to use orange-flavored marmalade.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side. Spoon marmalade mixture over tuna and cook 1 minute or until medium-rare or until desired degree of doneness. Remove tuna from pan; sprinkle with cilantro.
Note: The U.S. Food and Drug Administration advises that children and pregnant women limit their intake of tuna to one serving per week.