Omega 3 Friday

On my last workout of the night on Thursday I DVR'd Dr. Oz and decided to watch it while I walked on the treadmill.  It is always interesting and Dr. Oz has wonderful information on healthy eating, exercise, and everything in between.  Yesterday's show was about the benefits of Omega 3's and Omega 6's and how they help to burn belly fat.  He said that a diet rich in fish, tuna, and shrimp eaten the majority of the week (4-6 times) and the remainder days with chicken, pork, and once a week to have red meat will burn the most belly fat (belly fat is said to increase your risk for heart disease). 
By eating the above regimen of more fish and less red meat Dr. Oz  says your cholesterol will decrease and your belly fat will also decrease. My focus for the next two weeks is going to be increasing my Omega's!! 

I love fish like Tilapia, Cod, and Salmon and shrimp is my all time favorite so I thought I would include recipes for you that can help decrease your belly fat.

Shrimp Scampi with Basil



1 T butter, 1 T Olive Oil (you can use all olive oil if you like)
1 shallot, chopped
3 garlic cloves, minced
1 lemon juiced
1 tsp salt
½ tsp coarsely ground black pepper
1 lb large shrimp, peeled, and deveined
2 T chopped fresh flat leaf parsley or basil (I use basil)
(optional)Lemon wedges Bamboo or metal skewers**
NOTE: Optional step – soak your skewers for 30 minutes in water prior to using. I sometimes use rosemary sprigs as my skewers too for added flavor.

If using the oven, preheat the broiler. If using the grill, preheat the grill.

Melt butter with olive oil in a large nonstick skillet over medium heart, then add the shallot and garlic. Cook stirring frequently until golden 4-5 minutes. Remove from heat; stir in lemon juice, salt and pepper. Add the shrimp and toss to coat.
To broil: Spray a nonstick 9×13 dish with nonstick cooking spray. Pour the shrimp mixture into the prepared dish. Broil for 3 minutes. Stir and broil for 3 more minutes. Remove from oven and enjoy.

To Grill: Thread the shrimp on your skewers. Poor any sauce remaining in the pan on the skewers. Place the skewers on your grill and cook until the shrimp are opaque in the center and lightly browned on the outside, about 3-4 minutes on each side. Remove from grill and sprinkle with the basil or parsley and serve with lemon wedges.
I sometimes will use green onions or leeks in place or with the shallots as another option.
I love to serve this over pasta and spinach as pictured above. It’s so simple to make and very low in calories and fat.
For my dinner tonight, I served the shrimp scampi on a bed of 1 1/2 cups spinach and 1/2 cup of fettucine.
**You can also serve this over brown rice.

Grilled Salmon Burger

4 wwp ~ haven't tried this one but I am going to over the weekend



Makes 4 servings

Olive oil spray
1 lb skinless salmon fillet, cut into 1” cubes
1 tablespoon Dijon mustard
1 tablespoon peeled and minced fresh ginger
1 tablespoon chopped fresh cilantro
1 teaspoon low-sodium soy sauce
½ teaspoon ground coriander
Salt, to taste
Ground black pepper, to taste

Preheat grill to medium-high heat. Lightly coat rack with the olive oil cooking spray.

In a food processor, pulse salmon cubes just enough to grind coarsely.

Transfer salmon to a large bowl and mix in: Dijon mustard, lime zest, ginger, cilantro, soy sauce and coriander. **I am going to use basil instead of ginger and a little tabasco instead of soy sauce.

Form salmon into 4 patties and season with salt and pepper to taste.

Grill burgers, turning once, until done, 4 minutes on each side for medium.

Garnish with fresh lime wedges.

Nutrition at a GlancePer serving: 170 calories, 23 g protein, 1 g carbohydrates, 7 g fat (1 g saturated), 60 mg cholesterol, 0 g fiber, 150 mg sodium