Thursday, 14 April 2016

Spicy snapper with steamed veges and salad

  • Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
  • You need protein for your muscles, bones, and the rest of your body.
  • Babies need about 10 grams a day.
  • School-age kids need 19-34 grams a day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  • Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding).
  • This recipe gives all your protein needs for a day in one meal.
  • 1 fillet of snapper has approximately 40 grams of protein.
  • 1 cup broccoli has approximately 3 grams of protein.
  • 100 grams of beans has nearly 2 grams of protein.
  • 100 grams of peas has nearly 5.5 grams of protein.
  • 100 grams of cabbage has 1.3 grams of protein.
  • 100 grams carrot and tomato each has 0.9 grams of protein.
  • 100 grams of capsicum has 2 grams of protein.
  • 100 grams of blueberries has 0.7 grams of protein.
  • 5 almonds have nearly 1.28 grams of protein.
  • 5 walnuts have nearly 3 grams of protein.
  • 1 table spoon chia seeds has 2 grams protein.
  • 1 tablespoon flax seeds has 0.5 grams of protein.
You can include all the above in 1 meal and is still not heavy,it's very light on tummy and easy to prepare.
It's very healthy too it gives all the fibre,vitamins,minerals,omega 3's and omega 
6's,protein,carbohydrates you need for whole day in one meal.

I have chosen non meat varieties of protein,which are not only healthy but good for cholesterol levels and heart.

Which followed promptly may promote weight loss too.

Shallow fried snapper:
Soak fish fillet in lemon juice and salt for 5 to 10 minutes and wash it and add red chilli powder,turmeric powder,pepper powder,salt,ginger garlic paste and marinate it for 1 hour or so and either shallow fry or steam it.

Here I have swallowed fried it in a non stick pan.


 Steam peas,broccoli,and beans either in an  electric steamer or normal electric rice cooker which comes with plastic bowl(which has holes  like a colander).

SALAD: VIBGYOR(red cabbage,almonds,blue berries,broccoli,yellow capsicum,carrot,tomato).

You can add almonds,walnuts,chia seeds,flax seeds and cranberries to the salad to boost your protein needs and healthy omega 3 and omega 6.

Drizzle little extra virgin olive oil and lemon juice on salad and serve.

No comments:

Post a comment