Healthy, Happy Father's Day
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH
For Fathers Day, give
dad a trip to the Mediterranean without leaving the back yard.
Take over the grill and cook him a classic Mediterranean meal,
considered one of the worlds most healthful cuisines.
The staples of Mediterranean
cooking are fish, fresh vegetables and fruit, grains, legumes,
tomatoes, garlic and olive oil - a diet recommended for both
weight management and health protection.
After decades of study, scientists
have found a low incidence of heart disease in Mediterranean
countries. Cancer researchers have also found that the collective
impact of various elements in the Mediterranean diet have disease-protective
The Mediterranean diet includes
daily servings of grains, vegetables, fruits, beans, with nuts,
cheese, yogurt and olive oil being the main source of added fat.
The monounsaturated fats in olive oil, as well as omega-3 fats
in certain fish, are important to have in the diet for health
reasons. Red meat is eaten only a few times a month, usually
on holidays and ceremonial occasions. Mediterranean cuisine features
much more fish than meat.
There have been a number of
warnings lately about impurities in certain types of fish. The
risks are not a concern for most people as long as they do not
exceed the recommended limit: two servings per week, with no
more than 12 ounces in total. But keep in mind that many fish
are considered completely safe, like halibut, cod, pollack, mahi-mahi,
sardines, haddock and monkfish. And they contain the healthful
omega-3 fatty acids that boost health protection.
Halibut is a meaty, white flatfish
with lean flesh that stays firm but tender when properly cooked.
It has a mild, slightly sweet taste. Fresh halibut is available
year-round but is most plentiful from March through the fall.
Along with the marinated fish,
which cooks quickly and tastes delicious, grill some vegetables
lightly sprayed with oil and placed on long skewers or in a grill
basket. Add a tossed salad and some whole-grain bread and wish
your dad a Happy Fathers Day.
- Makes 4 servings.
- 5 Tbsp. fresh lemon juice
- 4 Tbsp. olive oil
- 4 garlic cloves, finely minced
- 1 tsp. grated lemon peel
- 2 Tbsp. oil-packed sun-dried
- 1/4 cup fresh basil, minced
- 4 tsp. capers, drained
- Salt and freshly ground black
pepper, to taste
- 1 lb. halibut fillet
Mix lemon juice, olive oil,
garlic, lemon peel and sun-dried tomatoes in blender or food
processor. Stir in 2 Tbsp. fresh basil and the capers. Season
to taste with salt and pepper. Pour half of vinaigrette over
fish and marinate 15-30 minutes. When ready to grill fish, remove
from marinade. Discard that marinade.
Prepare the grill and spray
with oil to keep fish from sticking. Grill fish until just cooked
through 2 to 4 minutes per side.
Divide fish among 4 plates.
Stir remaining vinaigrette and drizzle over fish.
Per serving: 211 calories, 11 g. total fat (2 g. saturated fat),
2 g. carbohydrate, 24 g. protein, less than 1 g. dietary fiber,
111 mg. sodium.