King of Healthy Fish

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

sesame prawns

King of Healthy Fish

Salmon has omega-3 fatty acids, which are essential fats our bodies can’t make.

Omega-3s are vital for brain function, healthy skin and hair, and your heart and nervous systems.

Although omega-3s are also found in flaxseed, seaweed, and nuts, cold-water fish (like wild salmon, mackerel, and herring) are the best sources of omega-3s.

Types of salmon include:

*Chinook or king salmon, found in Pacific waters from Alaska to Southern California, can reach up to 120 pounds.

A 4-ounce piece (raw) has about 200 calories and 2,300 milligrams of omega-3s.

*Coho or silver salmon are found in the Pacific as well as some freshwater lakes, like the Great Lakes.

A 4-ounce piece (raw) has 166 calories and 1,410 milligrams of omega-3s.

Recipe of the Day:  Sesame Prawns

This recipe is all about “a little goes a long way.”

The flavor of toasted sesame oil is pretty intense – you don’t need much for major flavor.

If you don’t eat shellfish, you can substitute bite-size pieces of fish like salmon or flounder.

Makes 4 servings

1/4 cup coarsely chopped cilantro

2 tablespoons chopped fresh mint leaves

2 scallions, coarsely chopped

1 tablespoon chopped fresh ginger

2 cloves garlic

1/2 teaspoon red chile flakes (optional)

3 tablespoons + 1/2 cup fat-free, low-sodium chicken broth

1 tablespoon olive oil

1 cup coarsely chopped yellow onion

1 medium red bell pepper, diced

1 medium yellow bell pepper, diced

1-1/2 teaspoons toasted sesame oil

1 pound prawns or jumbo shrimp, peeled and deveined

1/4 cup low-sodium soy sauce

Salt and ground black pepper to taste

2 teaspoons toasted sesame seeds (see note), for garnish

2 cups cooked wild or brown rice

*Use as many organic ingredients as possible.

Combine the cilantro, mint, scallions, ginger, garlic, chile flakes (if desired), and 3 tablespoons of the broth in a food processor.

Pulse until the mixture is minced but not pureed.

Set aside.

In a large nonstick skillet, heat the olive oil over medium-high heat.

Add the onion and bell peppers and cook for 5 minutes, or until just tender.

Transfer to a bowl and cover to keep the heat.

Add the sesame oil to the skillet and place over medium-high heat.

Add the cilantro mixture and cook for about 1 minute, stirring constantly.

Add the remaining 1/2 cup broth and bring to a boil.

Add the prawns and soy sauce and cook for 2 minutes, or until the prawns are just cooked.

Return the onion-pepper mixture to the skillet and stir for 1 minute to heat through.

Season with salt and black pepper.

Garnish with toasted sesame seeds and serve with warm wild rice.

Note:  Toast sesame seeds on a baking sheet in an oven preheated to 350 degrees Fahrenheit for about 10 minutes, rotating the baking sheet halfway through.

Per serving:  290 calories, 8 g total fat (1 g saturated), 170 mg cholesterol, 250 mg sodium, 27 g total carbohydrates (4 g sugars), 4 g fiber, 28 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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