Midweek Meals For Weight Loss! White Fish, Zucchini, Arugula Salad
Welcome to you first Midweek Meals episode!
Want healthy, quick, and inexpensive recipes that you can cook during the week? Ready to see me TRY to cook? Haha.. I’m a pure novice cook – but I do tend to eat healthy, quick, tasty, and inexpensive meals! Today we started with a moderately healthy meal for most people.
The olive oil tends to make the fat content higher (although it is “healthy fat”).
Simple adjustments (like baking, broiling, or steaming your zucchini and fish without olive oil, can lower the fat content and calories if you’d like :) I normally do one of those, but today I chose olive oil to change things up, and not make this recipe “too healthy” for most people.
I included nutritional info so you can see that simple adjustments, can lower fats, carbs, or anything you like :)
If you enjoyed this, recipe or video, make sure to foward this to a family member or friend, and sign up to receive our emails at http://www.TheLeanYou.com
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Ingredients |
Calories | Carbs | Fat | Protein | |
| Generic – Ocean Perch Filets, 8 oz | 160 | 0 | 2 | 42 | |
| Oil – Olive, 2.5 tablespoon | 298 | 0 | 34 | 0 | |
| Classic Salads – Spring Mix, 3 cups | 30 | 6 | 0 | 2 | |
| Squash – Zucchini, includes skin, raw, 1 medium | 31 | 7 | 0 | 2 | |
| Generic – Cherry Tomatoes, 12 tomatoes/ 90g | 42 | 10 | 0 | 2 | |
| Haas – Avocado Raw, 0.5 Whole | 125 | 8 | 12 | 0 | |
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Makes 2 Servings (2 people)
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Put 8 oz of white fish on tin foil, lightly coat with olive oil. Season with pepper, to taste. Squeeze lemon juice over top. Wrap as shown in video, and throw it in the oven for 20 minutes at 350 degrees. Directions:
Then prepare salad, by putting lettuce mix, a small amount of olive oil, tomatos, and avocado in mixing bowl. Squeeze lemon overtop and mix.
Next cut zucchini into thin slices. Pour small amount of olive oil or cooking spray in a pan, add seasoning to taste (hot peppers, pepper, garlic). Once oil is hot, add zucchini and sautee for 5-6 minutes or until brown.
Serve and enjoy!!
If you enjoyed this, recipe or video, make sure to foward this to a family member or friend, and sign up to receive our emails at http://www.TheLeanYou.com
Warmly,
Dr. Dan GiuglianottiPhysician & Certified Health Fitness SpecialistAmerican College of Sports Medicinehttp://www.TheLeanYou.com
—————————————————————————–Important information: This is for informational purposes only. It is not medical advice. This, and any other communication, does not create a doctor-patient relationship. If you are having any medical problem, consult your primary care physician in person immediately. Always consult your primary care physician before starting any diet or exercise program.
