27 Jun Varying Your Protein Sources
We know that in order to build and maintain muscle mass, we must ingest certain amounts of our different macronutrients at each meal. If you have ever had a nutrition conversation with Marshall or myself, you know that we prefer that you get your protein from solid, animal based sources. You also know that we must vary which sources we are routinely consuming.
This brings me to the point of this blog. How to cook.
In the “progressive” relationship that Marshall and I have (yeah I have heard it called that before…) I am the more culinary inclined of us two as evidenced by this attempt to bake some fish…
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Marshall Tilapia
With that in mind, my next couple of articles will help expose you to some new ideas on how to cook some new, some familiar protein sources.
We all know that if it doesn’t taste good, people won’t eat it so here are some of my favorites.
Here are the nutrition facts for one Tilapia filet. This is before seasoning.
| Total fat2.3 g | 3% |
| Saturated fat0.8 g | 4% |
| Polyunsaturated fat0.5 g | |
| Monounsaturated fat0.8 g | |
| Cholesterol50 mg | 16% |
| Sodium49 mg | 2% |
| Potassium331 mg | 9% |
| Total Carbohydrate0 g | 0% |
| Dietary fiber0 g | 0% |
| Sugar0 g | |
| Protein23 g | 46% |
| Vitamin A | 0% | Vitamin C | 0% |
| Calcium | 1% | Iron | 3% |
| Vitamin B-6 | 5% | Vitamin B-12 | 26% |
| Magnesium | 7% |
Sauces tend to have higher concentrations of Carbohydrates, particularly when they are sugary and sweet sauces. Spices and seasonings are usually no to very low carb. I like to use Grill Mates Montreal Steak seasoning.
I use it on everything from fish to steak to eggs. Its awesome and has only 180 mg of sodium per tablespoon.
On to the cooking.
Pan Seared Tilapia:
Once your fish is thawed, season it to your tastes. (less is more, its easy to add, harder to take away).
Coat your sauce pan or skillet with Pam or some other cooking spray. If you need extra fat in your diet and handle dairy well, you can go old school and use butter. I avoid margarine whenever possible.
Place the fish in and turn the heat up to medium-high and sear for a couple minutes/side. The fish is done when it flakes to the light touch of a fork. It is very quick, very easy, and very delicious. I like to include a spinach salad with my fish to give it a nice complete finish.
Here is one of my recent preparations. Enjoy and let me know how yours turns out.
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Brad Tilapia
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