Patriot Health Digest
Diets all tell you what you can and can’t eat, even when to eat with intermittent fasting. Sure, losing weight is linked with what you don’t eat. But having good eating habits is also about what you gain. Your diet should give you more muscle and more energy.
Experts say that the easiest fat-burning you can do, while aiding your health is to eat at least 30 grams of protein and 10 grams of fiber at every meal. The former gives better muscle repair and growth, while the latter helps control hunger. We have done the numbers to find the best macro-balanced meal, fish in orange sauce with mushrooms and rice, which has exactly 30g of protein and 10g of fiber, along with tasting great!
Getting ready to cook It
White fish is a fast cooker and gets flaky on the grill. Choose red snapper (or sea bass) for 26 grams of protein and 146kcal for every 110g serving.
If you go with skin-on fish, you will find out it sticks to grates and generally makes a mess. Get around this problem by using a technique called reverse searing, which means to cook the fish using indirect heat, then crisp the skin using direct heat.
Ingredients
(Serves 6 people)
- A whole red snapper, scaled and gutted
- Soy sauce, 30ml
- Juice from ½ an orange
- Brown sugar, 2tbsp
- Ginger, 2tbsp, minced
- Sesame oil, 2tbsp
- Garlic cloves, 2, minced
- Sesame seeds, 1tbsp
- Spring onions, 3, sliced
The Process
Step 1: Bring your grill to high. Oil and season your fish inside and all around with salt and pepper. In a small bowl, mix the ingredients, except for the onions.
Step 2: Put the fish on the grill over indirect heat and shut the lid. Cook until the skin is cooked – it will take around 10 minutes – flip halfway using a spatula. Then move the fish onto a direct heat and cook until the skin gets crispy (usually taking three to five minutes for each side).
Step 3: Carefully move the fish to your plate, add in the onions, sauce, and serve with additional sauce as a side.
Mushrooms and rice
Cook 220 grams of brown rice with half a liter of vegetable stock. Heat some vegetable oil. Add a packet of mushrooms. Throw in some garlic, 390 grams of edamame, some thyme and some soy sauce.
