Lean Proteins to Keep you Full and Full of Energy!

We are learning quickly that the key to sustaining energy, feeling full with out feeling stuffed, and keeping caloric intake under control is portions. We love fresh fruit and veggies but tend to stray on proteins so here's a versatile recipe for cooking lean fish full of flavor but skipping the full fat ;)

Baked Fish

1 clove garlic, minced

6 tablespoons olive oil

1 teaspoon rosemary

1/2 teaspoon salt

1 teaspoon ground black pepper

juice of 2 fresh lemons

1 tablespoon chopped fresh parsley

2 (6 ounce) fillets halibut/cod or Salmon

(if you roll the lemons first before squeezing  them, you will get way more juice out with less effort) Mix all your seasonings to prepare the marinade. Place your fish in marinade and cover/refrigerate for at least 15 minutes.

After you squeeze the lemons in to the mix, slice them thinly and place over the fish, this will help penetrate the flavor but also retain moisture. Bake at 375 deg. F (for white fish)  at 7-13 minutes, and 400 deg. F (for salmon) for 18-22 minutes until the flesh is opaque pink.

6 oz of salmon with this recipe is 246 calories, 6 oz of cod with this recipe is 281 calories. (according to Fitness Pal)

This is 4 oz of cod, 4 oz of salmon, 1/4 cup broccoli, 1/3 bellpepper 466 calories

Stay tuned for an awesome progress report from Karl, Jeff and I. This Sunday is our first full week completed on the journey as a team of 3 =)