For The Love of Your Heart

Easy Esselstyn Diet Recipes with Pictures: Fish for Mediterranean Diet

 

Home

Breakfast

Lunch, Soups & Quick Meals

Dinner

Desserts, Snacks & Others

Social Survival Guide

Finding Products

Regional Restaurants

 

Products

Fish for Mediterranean Diet

(All nutritional values given for 227 g = ½ lb)

 

 

Klaus


Stories of Members

 

Books

 

Community Supported Agriculture

Fish having a lots of “good” fats!

 (http://nutritiondata.self.com)

Description: Blank-Gray-1-5x6.jpg

 

The omega-3 from fish come in two potent derivatives, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which provide the health benefits. Flaxseed oil (as well as to a much lesser extent walnuts and canola) contains a third, plant-based omega-3, alpha-linolenic acid (ALA). However, the problem is that our body does not metabolize the plant ALA as readily into EPA and DHA. 1 tablespoon flaxseed oil results in an equivalent of only 0.7 g of EPA and DHA.

 

Canola Oils is the healthy choice oil for cooking, since it does not deteriorate at high heat, whereas olive oil is best for low-temperature use in salad dressings and consumption with bread.

American Shad

Filet, fresh/raw

Store: Atlantic Seafood Market, Old Saybrook, CT

$8.99/lb

 

 

This deboned fish filet weighs 0.65 lb = 272 g

Connecticut River Shad (CT State Fish) is the largest member of the herring family.

The shad run peaks between in May and early June.

In local CT Stores available: May 1 – May 31.

Label:  Serving size 227g (8oz = ½ lb).

Calories  447 calories, from fat 283

Total Fat

30.8g

48%

    Saturated

7.4g

 

    Trans Fat

g

 

    Polyunsat. Fat

7.4g

 

    Monounsat. Fat

13g

 

    Total Omega-3

6g

 

    Total Omega-6

0.5g

 

Cholesterol

170mg

 

Sodium

116mg

 

Potassium

mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

38.2g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com/)

 

Dinner

M13 Slow Baked American Shad

Preparation

M15 Freezing Vacuum-Sealed

Shad Filets

 

 

 

Dinner

M13 Grilled American Shad

 

 

 

 

Atlantic Mackerel

Filet, fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$4.99/lb

 

 

Label: Serving size 227g (8oz = ½ lb).

Calories 460 calories, from fat 280

Total Fat

32g

48%

    Saturated

7.2g

48%

    Trans Fat

g

 

    Polyunsat. Fat

7.6g

 

    Monounsat. Fat

12.2g

 

    Total Omega-3

6.0g

 

    Total Omega-6

0.4g

 

Cholesterol

156mg

 

Sodium

202mg

 

Potassium

mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

4g

 

Protein

42g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com)

These deboned fish filets weigh 0.8 lb = 227 g

 

Used in

“The Challenge of Nissen & Gillinov”

 

 

Dinner

M10 Indian Baked Stuffed Mackerel Filets

 

Dinner

M03 Broiled Atlantic

Mackerel

Preparation

M14 Freezing Vacuum-Sealed

Mackerel Filets

 

 

 

Farmed Atlantic Salmon

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$14.99/lb

 

 

 

Label: Serving size 227g (8oz = ½ lb).

Calories 412 calories, from fat 240

Total Fat

30.8g

47%

    Saturated

6.9g

34%

    Trans Fat

g

 

    Polyunsat. Fat

8.8g

 

    Monounsat. Fat

8.6g

 

    Total Omega-3

5.7g

 

    Total Omega-6

2.1g

 

Cholesterol

125mg

41%

Sodium

133mg

 

Potassium

0mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

46g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com)

This filet weighs ~½ lb = 227 g, it has an ~1.5 inch thickness

Used in “The Challenge of Nissen & Gillinov”

Used in

“The Challenge of Nissen & Gillinov”

Mediterranean Diet Dinner

M02 Grilled Salmon Steak

 

No link yet.

 

Farmed Arctic Char

Filet, fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$14.99/lb

 

 

The fish filets are medium in size and weight.

This fresh filet weighs 0.85 lb.

 

Arctic Char is related to both salmon and trout and shares may characteristics of both. The flesh is fine flaked and medium firm. The color is between light pink and deep red, and the taste is like something between trout and salmon. It is sustainably land-bound farmed in Canada.

Label:  Serving size 227g (8oz = ½ lb).

Calories  413 calories, from fat 161

Total Fat

18g

 

    Saturated

4.5g

 

    Trans Fat

0g

 

    Polyunsat. Fat

g

 

    Monounsat. Fat

6.4g

 

    Total Omega-3

3.3

75%

    Total Omega-6

3.8g

 

Cholesterol

61mg

 

Sodium

182mg

 

Potassium

1251mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

45.4g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com/)

Mediterranean Diet Dinner

M08 Baked Teriyaki-Ginger Arctic Char

”

 

Farmed Rainbow Trout

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$8.99/lb

 

 

Label: Serving size 227g (8oz = ½ lb).

Calories 311 calories, from fat 109

Total Fat

11.4g

20%

    Saturated

0.6

17%

    Trans Fat

g

 

    Polyunsat. Fat

4g

 

    Monounsat. Fat

3.4g

 

    Total Omega-3

2.3g

 

    Total Omega-6

1.8g

 

Cholesterol

0.134g

46%

Sodium

0.080g

3%

Potassium

mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

46g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com)

This fresh fish weighs 0.8 lb = 363 g (before deboning)

Used in

“The Challenge of Nissen & Gillinov”

Mediterranean Diet Dinner

M01 Grilled Stuffed Trout

 

Bluefish

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$5.99/lb

 

 

This fresh fish weighs 1.28 lb = 581 g (before deboning)

Bluefish like any other whole fresh fish should be cleaned and iced right away. Bluefish doesn’t hold up well to freezing so it is recommend to cook only fresh fish.

Label:  Serving size 227g (8oz = ½ lb).

Calories  281 calories, from fat 86

Total Fat

9.7g

155

    Saturated

2.1g

 

    Trans Fat

g

 

    Polyunsat. Fat

2.4g

 

    Monounsat. Fat

4.0

 

    Total Omega-3

1.89g

 

    Total Omega-6

0.14g

 

Cholesterol

132mg

 

Sodium

136mg

 

Potassium

mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

45g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com/)

 

Mediterranean Diet Dinner

M07 Baked Bluefish Fillet

 

 

Sardines

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$7.99/lb

 

 

Label: Serving size 227g (8oz = ½ lb).

Calories 300 calories, from fat 100

Total Fat

10.9g

16%

    Saturated

3.0

16%

    Trans Fat

g

 

    Polyunsat. Fat

3.7g

 

    Monounsat. Fat

2.7g

 

    Total Omega-3

g

 

    Total Omega-6

g

 

Cholesterol

137mg

46%

Sodium

0.238g

9%

Potassium

0.875g

25%

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

46.6g

93%

Ingredients: 100% natural, not frozen (http://www.ichange.com)

These 3 whole fresh fishes weigh ~0.63 lb = 286 g.

Fish at bottom still has scales.

Used in

“The Challenge of Nissen & Gillinov”

Mediterranean Diet Dinner

M04 Broiled Herb-Stuffed Sardines

No link yet.

 

Atlantic Whiting

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$     /lb

 

 

Label:  Serving size 227g (8oz = ½ lb).

Calories  205 calories, from fat 27

Total Fat

2.9g

5%

    Saturated

0.5g

3%

    Trans Fat

g

 

    Polyunsat. Fat

1.0g

 

    Monounsat. Fat

3.2g

 

    Total Omega-3

0.63g

 

    Total Omega-6

0.05g

 

Cholesterol

152mg

 

Sodium

163mg

51%

Potassium

mg

 

Total Carbohydrate

0g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

43g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com)

This fresh fish weighs 0.6 lb = 272 g (before deboning)

Used in

“The Challenge of Nissen & Gillinov”

Mediterranean Diet Dinner

M05 Poached Fresh Whiting

 

No link yet.

 

Nantucket Bay Scallops

fresh/raw

Store:

#1 Fish Market, Hamden, CT.

$ 29.99/lb

 

 

These fresh scallops weigh ½ lb = 227g.

In local CT stores available only during November - March.

Label:  Serving size 227g (8oz = ½ lb).

Calories  200 calories, from fat 16

Total Fat

1.8g

 

    Saturated

0.2g

 

    Trans Fat

g

 

    Polyunsat. Fat

0.7g

 

    Monounsat. Fat

0.0g

 

    Total Omega-3

0.5g

 

    Total Omega-6

0.01g

 

Cholesterol

74mg

 

Sodium

365mg

 

Potassium

mg

 

Total Carbohydrate

4.54g

 

   Dietary Fiber

0g

 

   Sugars

0g

 

Protein

39g

 

Ingredients: 100% natural, not frozen (http://nutritiondata.self.com/)

Mediterranean Diet Dinner

M09 Nantucket Bay Scallops Sautι

 

 

 

Store:

 

 

 

.

Label:  Serving size 227g (8oz = ½ lb).

Calories  281 calories, from fat 86

Total Fat

g

 

    Saturated

g

 

    Trans Fat

g

 

    Polyunsat. Fat

g

 

    Monounsat. Fat

g

 

    Total Omega-3

g

 

    Total Omega-6

g

 

Cholesterol

mg

 

Sodium

mg

 

Potassium

mg

 

Total Carbohydrate

g

 

   Dietary Fiber

g

 

   Sugars

g

 

Protein

g

 

Ingredients:

 

 

 

Comments: Write to heart@youworldtree.com and we will add your contribution here.