W W W. M E N S H E A LT H .

C O M
SEAFOOD I
Quick- Start guide
SEAF000
SEAF000
W W W. M E N S H E A LT H . C O M
F
FISH, tHe perFect
proteIn
Fish is one of the best foods you can toss on the grill. Our aquatic friends are rich in omega-3 fatty acidshealthy
polyunsaturated fats essential for biological functions, like building hormones. Studies have shown that eating fish
also can fight heart disease and benefit the brain. Weve made it easy for you. The recipes that follow can have you
enjoying the benefits of aquaculture in no time. (Unless, of course, you decide to hook your own dinner.)
griLL Like a PrO
Quick- Start guide
W W W. M E N S H E A LT H . C O M
SEAFOOD 2
Quick- Start guide
Tuna Steaks Italiano
14-oz can no-salt-
added diced tomatoes,
drained
+
14-oz can small white
beans, rinsed and
drained
+
4 tuna steaks,
each 1" thick
(about 1 lb total)
Also: 1 Tbsp virgin
olive oil, juice of
1 large lemon, 5
Tbsp chopped fresh
herbs (parsley, basil,
chives), 2 minced
garlic cloves, 1 Tbsp
Dijon mustard, tsp
salt, tsp red
pepper flakes
HoW to MAKe It Fire up your grill to medium-hot.
Dump the tomatoes, beans, and oil into a big bowl.
Stir in each of the lemon juice, herbs, and garlic.
Dump everything else into a big ziplock bag. Seal the
bag and refrigerate for 30 minutes, or all day if you
want (in which case you should wait to light your
grill). Then, take out the fish and grill for 3 to 4
minutes per side, brushing with marinade, until just
brown on the outside and still pink in the center.
Dont overcook itthats just wasting good tuna
steaks. To check for interior pinkness, separate the
flesh with tongs or make a small cut with a knife.
Serve with the bowl of the bean stuff.
MakeS 4 ServingS
per serving 394 calories, 46 g protein, 24 g carbohy-
drates (7 g fiber), 12 g fat (29% of calories),
500 mg sodium
W W W. M E N S H E A LT H . C O M
SEAFOOD 3
Quick- Start guide
Fish in Chips
12-oz can
evaporated milk
+
1 lb catfish fillets
+
5-oz can fat-free
sour cream and
onion Pringles
Also: 2 tsp lemon-
pepper seasoning,
1 tsp paprika, tsp
cayenne pepper
HoW to MAKe It Dump the milk and fish into a big
ziplock bag and let it sit for 30 minutes or so. Fire up
your grill to medium. Dump the other ingredients into
another big bag. Seal the bag. Call your girl over and
play touch football with the bag until the Pringles are
crushed. Tackle your girl and do a little excessive
celebration. Okay, back to cooking. First, for the love
of god, wash your hands. Then, dump the crushed
Pringles into a wide, shallow bowl. Press the fish fillets
into the Pringles until theyre coated. Coat a grill
basket with cooking spray. Lay the fish in the basket
and set it on the grill. Close the grill lid and the top
vents. grill for about 5 minutes on each side, or until
the crust is crispy brown and the fish is just a little
filmy and moist throughout.
MakeS 4 ServingS
per serving 433 calories, 18 g fat (38% of calories),
36 g protein, 31 g carbohydrates (1 g fiber),
610 mg sodium
if youre not a fan of catfish, use cod, halibut,
or another firm, white fish.
W W W. M E N S H E A LT H . C O M
SEAFOOD 4
Quick- Start guide
Pepper-Pineapple Snapper
4-oz can sliced or
chopped jalapeos
+
2 8-oz cans pine-
apple chunks in juice
+
Juice of lime
+
4 red snapper fillets,
each thick (about
1 lb total)
Also: 1 Tbsp chopped
fresh parsley or
cilantro, 1 Tbsp virgin
olive oil, 1 tsp lemon-
pepper seasoning,
tsp paprika
HoW to MAKe It Dump the jalapeos and a big shot
of the canning liquid into a bowl. add the pineapple,
with a shot of the juice. Stir in the lime juice, parsley or
cilantro, and oil. Cover the mixture and let it sit for 30
minutes. Fire up your grill to medium. Coat both sides
of each fish fillet with cooking spray. Scatter the
lemon-pepper seasoning and paprika over the flesh
side of each fillet, rubbing it in. Coat a grill basket with
cooking spray and lay on the fillets. grill for 6 to 8
minutes per side, or until the fish is just a little filmy
and moist throughout. Serve with the pepper-pine-
apple salsa.
MakeS 6 ServingS
per serving 165 calories, 4 g fat (23% of calories),
24 g protein, 8 g carbohydrates (1 g fiber),
125 mg sodium
extra credit if you have some fresh ginger, chop up
2 tsps of the stuff and chuck it into the pepper-
pineapple salsa. Serve this fish dish with some saffron
rice.
W W W. M E N S H E A LT H . C O M
SEAFOOD 5
Quick- Start guide
Zorros Swordfish Tacos
11-oz can corn with
peppers, drained
+
1 cups chunky salsa
+
2-oz can sliced black
olives, drained
+
1 lb swordfish steaks
Also: 2 Tbsp chopped
fresh parsley, 6 large
(10) flour tortillas,
tsp ground black
pepper, 1 cups
shredded reduced-fat
Cheddar or Monterey
Jack cheese
HoW to MAKe It Fire up your grill to medium-hot.
in a medium bowl, mix the corn, salsa, olives, and
parsley. Microwave the mixture on medium until
warm1 minute or so. Wrap the tortillas in foil and put
em on the grill. (Leave room on the rack for the fish.)
grill until heated through, turning once. Coat the fish
with cooking spray and rub in the pepper. grill for 3 to
4 minutes per side, or until just a little filmy and moist
throughout. remove to a bowl and break into chunks.
For each taco, grab a tortilla and put on an equal
amount of the cheese, fish, and corn salsa. Fold up the
bottom of each tortilla, and fold over the sides.
MakeS 6 TaCOS
per taco 476 calories, 13 g fat (26% of calories),
34 g protein, 54 g carbohydrates (5 g fiber),
980 mg sodium
W W W. M E N S H E A LT H . C O M
SEAFOOD 6
Quick- Start guide
Acapulco Salmon
15-oz can mandarin
oranges in light syrup,
drained and chopped
+
14-oz can zesty diced
tomatoes with chiles,
drained
+
Juice of 1 lime
+
4 salmon steaks,
each 1 thick (about
2 lb total)
Also: sweet onion,
finely chopped; 2 Tbsp
chopped fresh parsley
or cilantro; 1 Tbsp
virgin olive oil; tsp
salt; tsp ground
black pepper
HoW to MAKe It in a big bowl, mix everything but
the salmon, salt, and pepper. Let it sit for 30 minutes,
or refrigerate for up to 6 hours. Fire up your grill to
medium-hot. Coat the salmon with cooking spray and
rub in the salt and pepper. grill for about 5 minutes per
side, or until the fish is just a little filmy and moist in
the middle. Serve with the orange-tomato stuff.
MakeS 4 ServingS
per serving 347 calories, 14 g fat (37% of calories),
35 g protein, 19 g carbohydrates (5 g fiber),
330 mg sodium
W W W. M E N S H E A LT H . C O M
SEAFOOD 7
Quick- Start guide
Big Ball o Shrimp Scampi
12-oz can beer
+
1 lb medium shrimp,
peeled and deveined
+
4-oz can sliced
or chopped jalapeos,
drained
+
Juice of lemon
Also: 4 minced garlic
cloves, 3 Tbsp
reduced-calorie butter,
3 Tbsp chopped fresh
parsley, tsp lemon-
pepper seasoning
HoW to MAKe It Fire up your grill to medium-hot.
Form a foot-long sheet of foil into a bowl. Pour in a
little beer (2 to 3 Tbsp). enjoy the rest. Dump every-
thing else into the foil and crumple the top to make a
shiny metal ball. grill for 5 to 10 minutes, or until the
shrimp are bright pink on the outside and a little filmy
and moist in the middle. Serve with the juices.
MakeS 2 ServingS
per serving 370 calories, 8 g fat (20% of calories),
49 g protein, 11 g carbohydrates (1 g fiber),
710 mg sodium
try dont skimp scampi Toss the grilled shrimp
onto 2 cups cooked angel hair pasta.
W W W. M E N S H E A LT H . C O M
SEAFOOD 8
Quick- Start guide
Tuna Melt Supreme
2 6-oz cans low-sodium
chunk white tuna,
drained and flaked
+
14-oz can small
white beans, rinsed
and drained
+
2-oz can sliced
black olives
+
8 thin slices sour-
dough or other
crusty bread
Also: cup low-fat
creamy Italian salad
dressing, 2 thinly
sliced scallions,
2 Tbsp chopped fresh
parsley, 8 slices
(8 oz total) provolone
cheese
HoW to MAKe It in a big bowl, mix everything but
the bread and cheese. refrigerate for 30 minutes. Fire
up your grill to medium. For each melt, put a cheese
slice and of the tuna mix on a slice of bread. Top
with another slice of cheese and bread. Coat both
sides of each melt with cooking spray. Put the melts on
the grill and squash em with a weight, such as an iron
skillet. grill until the bread is toasted and the cheese is
meltedabout 5 minutes per side, using the weight on
both sides. Cut each melt in half.
MakeS 8 ServingS
per melt 308 calories, 13 g fat (38% of calories),
23 g protein, 26 g carbohydrates (3 g fiber),
830 mg sodium
W W W. M E N S H E A LT H . C O M
SEAFOOD 9
Quick- Start guide
Luca Brasi Pizza
6-oz can low-sodium
chunk white tuna,
drained and flaked
+
2 5-oz cans caponata
(eggplant appetizer),
drained
+
10-oz can refrigerated
pizza dough
+
1 cup shredded low-fat
mozzarella cheese
Also: 1 tsp oregano
HoW to MAKe It Fire up your grill to medium-low. in
a medium bowl, mix everything but the dough and
cheese. Unroll the dough and cut it in half. Coat two
pieces of foil with cooking spray and on each side
dough. Press the dough into 8 circles. Coat with
more spray. invert onto the grill and peel off the foil.
grill for 1 to 2 minutes, or until just brown on bottom.
invert onto a cutting board. Smear of the tuna-
eggplant mixture on each. Scatter of the cheese
over each. Put the pizzas back onto the grill. Close
the lid and top vents. grill for 3 to 5 minutes, or until
the cheese melts and the crusts are brown.
Cut each into 4 slices.
MakeS 2 MeDiUM PizzaS
per slice 184 calories, 6 g fat (30% of calories),
12 g protein, 20 g carbohydrates (2 g fiber),
470 mg sodium
where to find the fixins Caponata sounds fancy, but
you can find it in any supermarket, next to the canned
vegetables, tomatoes, or olives. its a Sicilian relish
made from eggplants, onions, tomatoes, anchovies,
olives, and capers.
to impress the guests add 2 Tbsp chopped fresh
rosemary and 2 Tbsp pine nuts to the tuna-eggplant
mixture. Trade the mozzarella for 5-oz crumbled
basil-tomato feta.
W W W. M E N S H E A LT H . C O M
SEAFOOD I
Quick- Start guide
Blueberry Barbecue Salmon
HoW to MAKe It Set the oven to broil. in a small
bowl, stir together the jam and sauce until well
blended. Coat a baking sheet with nonstick cooking
spray. arrange the salmon on it, sprinkle on salt and
pepper, and spoon of the sauce over the fillets. Broil
for 5 minutes, or until the fish flakes. Spoon the
remaining sauce over the fillets before serving.
MakeS 2 ServingS
eat with 1 cup steamed broccoli drizzled with tsp
lemon juice; 1 cup Uncle Bens ready rice, Whole grain
Brown (the kind you can microwave in 90 seconds)
per serving (including side dishes) 419 calories,
31 g protein, 59 g carbohydrates (6 g fiber), 6 g fat,
159 mg sodium
1 Tbsp blueberry jam
or jelly
+
2 tsp barbecue sauce
+
2 4-oz salmon fillets
Also: Cooking spray,
salt and pepper to
taste
W W W. M E N S H E A LT H . C O M
LAMB II
Quick- Start guide
BONUS SECTI ON!
LaMB
TOPS
W
hat have the romans ever given us? Well,
apart from straight roads, public baths, sani-
tation, and wine, the footsoldiers of the
empires army also brought forth what is for
much of the world a cornerstone of the Sun-
day roast and the Friday-night kebabsheep. So it seems we
have Claudius to thank for a meat that, despite its high satu-
rated fat content, is an excellent source of protein and other
nutrients.
Currently the most abundant livestock in the world, lamb is
a staple in many regions, including new zealand, greece, and
the Middle east. However, you dont see it often in the United
States. We tend to favor beef and chicken on our grills. But
lamb is a good and healthy way to jazz up your menu. Just 110
grams of lamb provides 60 percent of your daily protein
requirement and almost a fifth of your iron.
Lamb is also an excellent source of vitamin
B12
, which sup-
ports the production of red blood cells and helps your body
metabolize protein, carbohydrates, and fat.
its is also one of the best meats to cook quickly with a fierce
heat, so the outside is crisp and charred and the inside sweet
and juicy. While it doesnt always top the shopping list when it
comes to barbecues, its an ideal meat to cook outdoors over
are yOU a Leg Man?
Try THiS exCeLLenT SOUrCe OF
PrOTein On THe griLL
W W W. M E N S H E A LT H . C O M
LAMB I2
Quick- Start guide
charcoal with some robust herbs thrown on, says
John Woodward, the head chef at the Malmaison
Brasserie & Bar in London. it also goes really well
with red wine. no wonder the romans were such big
fans.
Things ewe Should know about Lamb
Bright isnt best vivid red meat with minimal fat may
seem to be the best choice, but itll have less flavor
and too firm a texture, chef Woodward says. His
choice for tenderness and flavor is matured lamb,
which is deep red in color, with creamy-colored fat
and a slight odor.
Find some fat For a succulent roast it pays to select
a cut with some fat attached. Leaner, well-trimmed
cuts are preferable for quicker cooking methods
such as frying, grilling, or barbecuing.
Collect butterflies When youre buying a leg of lamb
for the grill, ask the butcher to butterfly it for you.
This involves taking the meat off the bone in one
piece and flattening it, which allows it to cook more
evenly.
Tending to your Flock
keep it cool as soon as possible after shopping,
rewrap the meat in fresh plastic wrap and put it on a
plate (to prevent blood dripping onto other foods) in
the fridge or freezer. get to know your fridge tem-
perature gauge and check that its operating between
0 and 5 C.
Cover and thaw Fresh lamb should be eaten within 3
days of purchase, while frozen meat must be thawed
overnight before cooking it. Put the meat on a plate,
cover it, and leave it on the side; it wont thaw in the
fridge.
give it a grilling
add flavor Marinating the meat overnight allows the
flavors to really penetrate although you should still
enjoy tasty results if you do it for an hour of two
before. Try this recipe: cup soy sauce, 1 Tbsp
honey, 2 crushed cloves garlic, and 2 tsp dry ginger.
Slap on a rub if you havent had time to marinate your
lamb, rub in some flavor before cooking. any kind of
marinade really enhances the flavor of lamb, says
Peter Heanen, owner of award-winning H.g. Walter
butchers in Barons Court, London. it shows your
guests that youve made the extra effort.
Stoke the fire Lamb is best cooked fast at high heat, so
light your grill at least 30 minutes before you want to
use it and wait until the coals are white and scorching.
if you havent used a marinade, coat the meat with
olive oil. and remember to take your lamb out of the
W W W. M E N S H E A LT H . C O M
LAMB I3
Quick- Start guide
fridge about 20 minutes before cooking or else your
meat may be tough and chewy.
Time to move Chump chops and cutlets are smaller
cuts that are great for grilling. Larger cuts can taste too
charred by the time theyre cooked. So after 15 to 20
minutes on the barbie, transfer them to a hot oven
(360 F) for an additional 30 minutes. This way the
meat wont burn and you wont lose any flavors from
the grill.
give em a break always relax any meat for a mini-
mum of 5 minutes by allowing it to sit after cooking.
This ensures that the meat will tenderize and means
you wont lose any of the natural juices when carving.
vital Statistics: Woolly Facts
1
There are roughly a billion sheep on the planet
our editor counted them during one sleepless
nightjust 11 million of which are living in Wales.
2
Half a pound of wool can be spun into 20 miles
of fine yarn, and a mature ewe produces about
10 pounds of newly shorn wool a yearenough to
make a suit.
3
Sheep havent always been shy, retiring typesin
the past they made a hell of a racket. Unfortu-
nately for the lambs, it was the type John Mcenroe
would throw around the tennis court. it took the intes-
tines of 11 sheep to make one ace-smasher.
4
your average lamb is a fangless soul. They have
no top front teeth. This makes them poor whis-
tlers, though at least the roof of the mouth is hard so
they can eat tough vegetation.
5
if youre ever celebrating a sheeps first birth-
day, you might want to know that, for formal
addressing, a sheep aged 1 or over is a hogget.
Dont buy it a cake, thoughthe absence of top teeth
means it wont be able to blow out the candles.
6
Sheep have mostly escaped the attention of fac-
tory farmers and thrive on rough, often inaccessi-
ble pastures and outcrops. This makes them the least
likely of all animals to be contaminated with antibiotic
residuesbut the most likely to terrify unsuspecting rock
climbers.
7
if you see a sheep stranded on its back, roll it
over. a sheep cant get up from that position
and will eventually die if left there.
Chop Talk
impress your butcher with an in-depth knowledge of
ovine anatomy:
viTaMinS anD MineraLS
Lean lamb is a great source of protein, B vita-
mins, vitamin D, and minerals, particularly iron and
zinc.
W W W. M E N S H E A LT H . C O M
LAMB I4
Quick- Start guide
The iron in lamb is in a form thats
easily absorbed by the body. Lamb also
aids the absorption of iron from other
foods.
The vitamin D potency of lamb is
particularly good, and this helps with
bone mineral density and the absorption
of calcium.
Set a rack of ribs: This section is very
popular as its the quickest to roast. it
can be served as a whole rack of lamb
cooked in 20 minutes or lessor in indi-
vidual portions.
Be sold shoulder: not as expensive as
rib or loin, this can be roasted, sliced and
tied, rolled and tied, or boned. its also
very good for kebabs and stews.
get a loin collection: Otherwise known
as the saddle, this can be cut into chops
or served as a boneless loin roast. its
very tender and tasty, and can be roasted
or grilled.
Pull a leg of lamb: This classic cut is
available in four varieties: boneless, bone-
in, rolled, and tied or butterflied. its very
lean and can be roasted, cut into leg
steaks, or chopped into cubes for a
kebab.
FaT COnTenT
Most of the unsaturated fat is mono-
unsaturated; this is the type of fat associ-
ated with healthy Mediterranean diets.
Lamb contains omega-3 polyunsatu-
rates, which are thought to protect
against fatal heart disease.
grilled Leg of Lamb
get your butcher to butterfly a 5- to 6-lb leg of lamb. you can marinate
it using this recipe.
MarinaDe
2 cloves of garlic, crushed
1 red chili pepper, chopped
1 bunch of rosemary
1 bay leaf
zest of 1 lemon
1 Tbsp of sea salt
1 Tbsp black black pepper
1 Tbsp coriander seeds (crushed)
7 Tbsp olive oil

Mix, rub well into the lamb, place
the lot in a bowl, and cover with
plastic wrap.
COOking grill your leg for 8 to 10
minutes on each side, turning
occasionally. Continue to do this
for a further 30 to 40 minutesor
transfer to a hot oven for 30
minutes to carry on the cooking.
after cooking, let the lamb rest
for 7 minutes, and carve. Serve
the lamb with a simple salad and
balsamic dressing, plus new
potatoes with mint. Or grill some
pita bread to go alongside a
mixed salad and a bowl of
hummus.
anD TO Drink . . . Barbera dalba
Fontanelle 2001, ascheri.
voluptuous, soft, and plummy,
this wine requires a rich meat to
soften its tannins. it makes an
ideal complement to lamb.