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Striped Sea Bass Stuffed with Lemons, Bay Leaves, and Thyme

*Fast, Healthy and Divine.*

It is not easy to find a meal that is fast to make, healthy, and tastes absolutely divine. Given my passion for food and cooking, as well as, my background in medicine, and nutrition, part of my mission is to ‘dazzle’ the simple foods, in a subtle, savory, and yet healthy way.

Fish is a great source of omega-3 fatty acids, which clinical studies, have
proven to decrease cardiovascular disease, blood pressure, and triglycerides (lowering LDL, the ‘bad cholesterol’, and increasing HDL, the ‘good cholesterol’) . The lemons, herbs, tomatoes, and arugula salad also contain many vitamins, and minerals, which have antioxidant and anti-inflammatory properties, and numerous ‘healthy heart’ benefits. For example, potassium, found in these foods, is a mineral which plays a large role in treating high blood pressure. The health advantages are tremendous, and the fresh, light, heavenly flavor will transport you to that long sought-after seacoast; even if just for a bite or two 😉

This dish requires only a few key ingredients, and may easily be served within 25 minutes.

2 Servings:

2 1-pound sea bass (scaled and gutted)
2 thyme sprigs
2 bay leaves
2 lemons, thinly sliced
2 tbs olive oil

*Directions*:

1) Preheat oven to 425 degrees.
2) Season the fish with a sprinkle of *salt and pepper.
3) Insert a thyme spring; and a bay leaf.
4) Coat sea bass with olive oil, and *salt and pepper
5) Place fish on aluminum foil, and fold up all sides.
6) Transfer to oven and steam for approximately 20 minutes.

** Use of salt is optional; lemon is a good substitute. This is a low-fat, low-sodium meal. Adjust servings as necessary.

-Courtesy of Food & Wine.

-Please see below for more information on fish, and omega-3.

Meatless Monday – Round 2

If you read my first post about Meatless Monday, the general theme of the day was HUNGER.  I couldn’t seem to eat enough to keep me going until the next meal.

After I posted my first Meatless Monday blog, I received amazing advice from Meatless Monday participants and my vegetarian friends.  This time around, I was better educated and better equipped to take on a meatless day!

Looking back on this past week, I had some interesting conversations with my friends regarding food choices for our health and for the environment.  One particular conversation about meat – well, fish to be exact – stood out to me.

I love fish from sushi grade tuna to baked salmon.  There have been numerous studies about the heart health benefits of eating fish such as reduced calories and omega-3s.  However, it has been difficult for me to find fish at grocery stores that have been raised in a sustainable environment. I can find other meat products that are raised using sustainable farming methods, so why not fish?

I discussed this conundrum with one of my friends and she later sent me a link to the Monterey Bay Aquarium – Seafood Watch site.  This site provided me with in-depth information to answer my question and educated me for my next shopping trip to the grocery store. I learned that many of the world’s fisheries are in a decline and face issues such as over fishing and habitat damage. Even the use of fish farms can have negative impacts on the environment.

Now, I’m not saying I will eliminate fish out of my diet.  I will still continue to eat fish and take advantage of the omega-3s to benefit my heart.  However, to ensure the longevity of the ocean’s ecosystem while enjoying my meal, I will learn about what fish to eat so I can simultaneously improve my health and the environment’s health!  Please check out the website and let me know your thoughts.

Also, many of you emailed, tweeted and Facebook messaged me about participating in Meatless Monday.  Tell me about your experiences, send me recipes (I like to cook and bake) and/or share restaurant suggestions.

If you live in NYC and want to eat out for Meatless Monday, Michelle Javian (Co-Founder of Harboring Hearts) ordered from Sacred Chow last night.  They serve delicious vegan foods!

This is what I ate yesterday (January 30th, 2012):

Breakfast:

  • Rice cakes with almond butter
  • Greek yogurt with honey, oats and blueberries

Lunch:

  • Sautéed asparagus and brussel sprouts
  • Mashed cauliflower (This is my favorite alternative to mashed potatoes.)
  • Tomato and lentil soup with rice
  • Blue Print Green Juice

Snack:

  • Rice crackers wrapped in Japanese nori
  • Baby carrots with hummus

Dinner:

  • Shashuka with gluten-free bread