It gets so crazy at the holidays with obligations on our time. I wanted to give you an idea for a quick and healthy dinner.
Take 2- 6oz. Mahi Mahi, halibut, sea bass, or snapper fillet (you can use fresh, or I keep bags of several different types of fish frozen. I get them at a grocery warehouse and get them at a great price and they are a great quality).Pan sear or grill the fillets in a non-stick pan. Season with salt/pepper or a seafood seasoning. In a separate bowl, mix a heavy grain mustard in with a fruit you like (I use frozen mango pieces), or pulp orange juice. Blend and drizzle over fish. For a different taste, mix 1 twelve oz. jar of roasted red peppers with 1/2 tsp. Cayenne pepper, 1 garlic clove, 2 tsp. extra virgin olive oil, and 1/2 tsp cumin. Blend. Put 2 tbls on a plate and swirl around with a spoon. Place the fish on top of the red pepper sauce. Make some whole wheat cous-cous,( 8 minutes) or quieno(15 minutes). Brown 1 garlic clove over 1 tbls EVOO, and wilt 4 cups spinach over the garlic. Now sit down, light a candle, take a deep breath and enjoy your creation!
In about 15 minutes, you whipped up a delicious and nutritious meal (and you saved money making it at home vs. eating in a restaurant).
12/08 - Tuesday Workout:
Recumbent bike- 30 minutes
Strength train- back- 50 reps/ low weight
Single arm dumbbell row- 10 lb
Reverse incline row- 5lb
Lat pull down- 2 tubes
Low back row-2 tubes
45 degree bar row- 29lb bar
12/08- Tuesday Food Diary:
Breakfast-
Apple (67 cal)
3/4 egg whites, 1 cup spinach(100 cal)
whole wheat toast, 1 tbls. no sugar added jam (100 cal)
A.M. Snack-
1 apple (59 cal)
Lunch-
2 7/8 oz Salmon(175 cal)
Salad- 2 cups romaine,4 cherry tomatoes, 1/2 sweet red pepper, 4 asparagus (65 cal)
P.M. Snack-
rice crispie treat (90 cal)
1/4 cup green beans (10 cal)
Grapefruit (40 cal)
Dinner-
4 oz stripe bass ( 90 cal)
1/2 cup green beans(20 cal)
3/4 cup yellow squash, onion, zucchini (pan seared )( 50cal)
spinach salad (40 cal)
Dessert-
1 wine (100 cal)
cereal bar ( 120 cal)
10 almonds (90 cal)
Homemade popcorn (90 cal)
TOTAL CALORIES-
TOTAL CALORIES- 1206
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