Welcome to Lent! Observed by Christians the world over, Lent is a 40-day period during which devotees undergo both a physical and spiritual fast to prepare themselves for the celebration of Easter. Many “vices” are sacrificed, and abstention from meat on Fridays is common. More advanced fasters cut meat out completely for the entire period. Doing this poses some risk, so it’s important to research carefully and plan meals wisely if you’re taking this route.
If you are ready to make a deeper commitment to your Lenten fast but don’t have the wherewithal to go cold turkey (pun definitely intended!) the pescatarian diet is your perfect compromise.
What is it?
Pescatarianism is a modified vegetarian diet which also includes seafood and shellfish, but not any other animal flesh.
What can it do for me?
Regular consumption of red meat has been shown to be risk factors for cardiovascular diseases, high cholesterol levels and some cancers. That’s scary stuff! Reduce (or eliminate) your consumption of red meat and make seafood the star of your daily diet to benefit from:
- a reduced risk of heart disease, stroke, osteoporosis, obesity, diabetes, arthritis, high blood pressure and some types of cancer. (Read more)
- an excellent source of many necessary vitamins including B-complex vitamins, vitamin A and vitamin D. (Read more)
- higher levels of omega-3 fatty acids (which we don’t produce in our bodies naturally) which keep the brain and heart healthy (Read more)
- an excellent source of high-quality protein essential for muscle repair and tissue health (Read more)
What should I eat?
Salmon
Salmon, and other oily fish, are excellent sources of Vitamin D, protein and omega-3 fatty acids. Salmon also contains Magnesium, Potassium, Selenium and all the B-vitamins which are crucial to overall good health.
Tuna
Low in fat, high in protein? What more can one ask for?
Shellfish
Also low in fat and calories, shrimp, clams, oysters and other shellfish are dense in essential vitamins and minerals.
I’m ready to get started!
Tomato-Citrus Salmon
Ingredients
3 large oranges, divided
3/8 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
4 (6-ounce) skinless salmon fillets
1 cup thinly sliced red onion
1 1/2 cups diced plum tomato
1/4 cup chopped pimiento-stuffed green olives
Preparation
Step 1.
Grate 1/2 teaspoon orange rind; squeeze 1/4 cup juice from 1 orange into a sieve over a bowl. Section remaining 2 oranges to equal 1 cup sections.
Step 2.
Sprinkle 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper over fish.
Step 3.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish, top side down, to pan; cook 5 minutes. Remove fish from pan.
Step 4.
Add onion to pan; sauté 3 minutes or until tender and lightly browned. Add tomato, olives, and orange juice; cook for 3 minutes, stirring occasionally.
Step 5.
Stir in ⅛ teaspoon salt and ¼ teaspoon freshly ground black pepper.
Step 6.
Arrange fish, browned side up, over tomato mixture in pan. Cover, reduce heat, and simmer 3 minutes.
Step 7.
Add orange sections; cook 1 minute or until desired degree of doneness.