Most people who know a lot about muscle and fitness will tell you that it is mostly diet that will get you the physique- and the level of healthfulness- that you desire. And it’s true- what you put in is directly related to what you get out. You cannot out train a bad diet so be sure to make the most of hard workouts with fueling correctly. In my house we eat a ton of fish and veggies. One of the things I come across often is people who are afraid to cook without recipes. My response is simple: do what you like. Below, I have some general ideas about what is going to work well in these healthful fish and vegetarian meals. My advice to you is no different than to anyone else: limit the fat and sodium, up the flavor with things like fresh herbs and citrus.
Try out these recipe guidelines below and see how it goes!
Snapper (or hake or cod or haddock or whatever) with zucchini and tomato:
Using olive oil in a hot pan, sear and cook seasoned fish until desired doneness. Remove fish and set aside. Deglaze pan with a small amount of white wine (or vinegar if you prefer) and allow it to reduce almost completely (that means evaporate and condense). Add cubed zucchini, diced onions, fresh oregano, lemon zest and salt and crushed red pepper to taste. Saute until zucchini is knife tender. Add halved cherry tomatoes to this mixture, as well as extra virgin olive oil, fresh basil and a squeeze of lemon juice. Toss well and serve over warm fish. Garnish with toasted pine nuts if you desire.
Lime and coconut fish (hake, cod, tilapia etc)
In bowl, mix, coconut oil, crushed garlic, lime zest, lime juice, salt and pepper. Coat your fish well with this mixture and allow to sit for 3-4 minutes. Cook fish until desired doneness. Serve with spinach or kale that has been sautéed with the coconut oil and a squeeze of lime juice as well. Add jalepeno for kick and top with fresh chopped chive sprigs.
Summer squash and ricotta frittata
Slice zucchini/squash into ¼” thick slices. Coat with olive oil, salt and pepper and bake in 400 degree oven until toasty and brown. Set aside but keep oven on. Beat eggs (at least 6) in a large bowl. Add ricotta and Parmesan cheese. Season with salt, pepper and fresh thyme. Once the zucchini is cooled, add the slices to the egg mixture. Heat a large and well oiled skillet on the stove top. Add the egg mixture and cook over medium heat without stirring. Once the bottom half of the frittata is cooked and brown, finish in the hot oven until brown on top. Serve hot on a bed of greens with haricots verts and other fresh veggies.
Salad with goat cheese, cherries, pistachios (and steak or blackened shrimp or pork loin or grilled tofu)
Combine baby arugula and very finely sliced red onion in a large bowl. Toss in: pitted and halved cherries, crumbled goat cheese and dry roasted pistachio nuts. In a separate bowl, create your dressing: whisk together lemon juice, Dijon mustard, honey, one crushed clove of garlic, salt and pepper. While whisking, drizzle in a good quality olive oil until emulsified. Top salad with dressing.