Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.
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1 3 w w w. s a m c . c o m S U M M E R 2 015 H E A LT H Y S P I R I T PHOTOGRAPHED Y CHRISTINE PETKOV Recipes Grilled Salmon (or your favorite catch) with Rosemary Grilled Asparagus 1 pound fresh asparagus spears (about 24), tough ends snapped of 1 teaspoon olive oil Scant 1 /4 teaspoon salt 1 /8 teaspoon pepper Per serving: 30 calories / 1.25 grams total fat / 2 grams protein / 4 grams carbohydrates / 140 milligrams sodium / 2 grams dietary fiber Evenly COAT asparagus with oil, salt and pepper. PLACE spears on grill rack of preheated grill. If desired, THREAD spears on skewers or PLACE in vegetable basket for easier handling. GRILL 4 to 6 minutes on side one, turn asparagus over and grill another 4 minutes or until done to taste. Makes 4 servings 1 /4 cup fresh lemon juice 1 tablespoon olive oil 2 teaspoons minced fresh rosemary 1 /8 teaspoon salt 1 /8 teaspoon pepper 1 pound wild-caught salmon fllet (about 1-inch thick), skin on, cut into 4 serving pieces (see note) 2 tablespoons pitted, minced kalamata olives COMBINE lemon juice, oil, rosemary, salt and pepper in a bowl. POUR half the mixture into a large shallow bowl. RESERVE the remaining marinade. ADD salmon to marinade in bowl. MARINATE 30 minutes. PLACE salmon, skin-side up, on oiled grill rack of preheated grill. GRILL 4 to 6 minutes. TURN fsh skin-side down with spatula and GRILL another 4 to 6 minutes or until done. DISCARD skin and PLACE salmon on serving platter. ADD olives to remaining marinade. BRUSH over salmon. Makes 4 servings This recipe for grilled salmon with asparagus can start with a trip to your favorite fshing spot or your supermarket. Per serving: 200 calories / 11 grams total fat / 21 grams protein / 1.5 grams carbohydrates / 60 milligrams cholesterol / 152 milligrams sodium / 0.25 grams dietary fiber Note: If desired, use another fatty fsh. Reduce grilling time for thinner fllets. Even though fsh can be a nutritious part of your diet, you'll want to follow consumption guidelines if you're pregnant, could soon become pregnant, are nursing or have young children, because mercury contamination may be an issue. "Larger fatty fsh will accumulate more mercury," says Dr. Stephen Welsh at Spectrum Health Gerber Memorial, Fremont, Mich. The U.S. Food and Drug Administration recommends avoiding shark, swordfsh, king mackerel and tilefsh because of their mercury content. Trout, salmon, Atlantic mackerel and herring are low-mercury options. If you catch your own fsh, check the advisories from your state health department, which may have regional guidelines. For more information on safe fsh options, visit the FDA at: http://www.fda.gov/food/resourcesforyou/ consumers/ucm110591.htm How much fsh is safe to eat ? KEEP YOUR COOL Tempting though it may be, don't turn up the heat to speed up the cooking. "Don't char fish to the point of blackened," says Dr. Welsh. Not only does excessive heat strip out the moisture from fish, but it contributes to the development of chemical compounds that can be harmful. Grill at a moderate temperature and use a meat/fish thermometer. You'll know the fish is done when the fish flesh is opaque and separates easily with a fork. SIMPLE IS BEST Once you've got a succulent fish straight from the grill, you don't need to do much to it. "Plain on the grill with a little bit of salt and pepper and olive oil … is fantastic," says Dr. Welsh. Since he's located near the center of Michigan's asparagus farming region, Dr. Welsh says he often adds the vegetable to his grill alongside the fish. For Hartley, who grills fish year round in Louisiana, salsas, slaws and plenty of herbs are favorite enhancements. "Slaws are so pretty in a fish taco, like a flower bouquet," says Hartley, whose husband and son are avid fishermen. •