A weight loss plan calls for fresh and filling dinners. What better way to satisfy your hunger than with flavorful fish recipes? Whether you fry it on Friday or eat it on any other day of the week, putting fish on your dinner plate could help you live longer, get healthier and even lose weight.
Though they”;re not quite as celebrated as they once were for protecting your heart, fatty fishes still have benefits for your ticker: A study, published in the Journal of Internal Medicine, found that higher fish and long-chain omega-3 fatty acid intake can reduce the risk of cardiac-related death by 10 percent, says Science Daily. According to the National Institutes of Health Office of Dietary Supplements, fatty fishes also pack in more vitamin D than any other food, activating calcium for stronger bones and boosting immune system function.
Eating fish can also help with weight loss: A study of 481 postmenopausal women, published in the Journal of the Academy of Nutrition and Dietetics, found that eating more fish meant losing more weight. The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that”;s the perfect addition to a dieter”;s menu.
Seafood like fish is a wonderful PowerFuel for your Nutrisystem plan and Flex meal recipes. According to the United States Department of Agriculture (USDA), three ounces of cooked tilapia delivers a whopping 21 grams of protein and just 108 calories! A high-protein diet has been shown to decrease hunger and appetite while increasing muscle mass and metabolism, says Healthline. It’s a weight loss win-win!
Put that protein-packed power to good use: Schedule a weekly fish night and make it delicious–;and Nutrisystem-friendly–;with one of these nutritious and delicious fish recipes.
7 of the Healthiest Fish to Eat for Weight Loss
Here are 16 fish recipes for a smart and satisfying dinner:
1. Shrimp-Stuffed Fish >
Calories per Serving: 228
On Nutrisystem, Counts As: 1 ½ PowerFuels and 2 Extras
Double your protein–;and your decadence–;with this stuffed fish recipe. It”;s got a flavor that”;s straight out of a high-end seafood restaurant, but oh-so-easy to make at home. Complete with lemon-y flavor and rich creaminess from a homemade cream cheese stuffing, you”;ll never believe this stuffed fish fillet is only 228 calories per serving! Pair it with your favorite SmartCarb for a perfect Flex Meal.
2. Air Fryer Fish Sticks with Tartar Sauce >
Calories per Serving: 273
On Nutrisystem, Counts As: 1 SmartCarb, 1 ½ PowerFuels and 1 Extra
Air fryer meals and fish recipes belong together. The magic of an air fryer makes these fish sticks as crunchy as anything you”;ll find in the freezer case. The natural tang from nonfat plain Greek yogurt means the homemade tartar sauce tastes better than bottled–;and with more protein and fewer calories. These fish sticks will be a hit with your whole family! At just 273 calories per serving, they”;re a comfort food that only feels like a cheat meal.
3. Miso Salmon with Kale and Beets >
Calories per Serving: 236
On Nutrisystem, Counts As: 1 PowerFuel, 3 Extras and 1 Vegetable
This dinner is a plate filled with superfoods: Salmon delivers fatty acids and vitamin D, kale comes in with filling fiber and beets bring along several vitamins and minerals. Even the miso packs a probiotic punch! The best part? This meal is also loaded with one more thing: Flavor. It”;s great for your health but even better for your taste buds!
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4. Blackened Fish Sandwich >
Calories per Serving: 302
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable
Flaky cod fillets, Cajun spices and crunchy cabbage slaw come together to make this perfect, protein-packed sandwich. You”;ll create your own seasoning mixture for the fish–;don”;t worry, it”;s easy! Plus, you’ll whip up a creamy, yogurt-based sriracha sauce that’s great for many fish recipes. It”;s a colorful, filling meal that you”;ll love to make again and again.
5. Fish Tacos >
Calories per Serving: 363
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras
Who doesn”;t love fish tacos? This recipe hits the spot, with spicy flavors from a simple fish marinade, zesty citrus juices and creamy avocado. To top it all off, a secret sauce–;a homemade tomatillo drizzle with onions, jalapeno and garlic. It”;s a salsa that”;s perfect for these tasty tacos and may even become your go-to for chips, burrito bowls and more.
6. Open-Faced Tuna Melt >
Calories per Serving: 293
On Nutrisystem, Counts As: 1 SmartCarb and 2 PowerFuels
This tasty take on a customer favorite transforms a package of Nutrisystem Tuna Salad into a magnificent, melty meal with just five ingredients and a few minutes under the broiler. Just top sourdough with the tuna salad, tomatoes, red onion and a slice of reduced-fat provolone for a delicious dish that”;s perfect for lunch or an ultra-quick, no-fuss dinner. Click here to stock up on our tasty Tuna Salad! >
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7. Sushi Tuna Tower >
Calories per Serving: 295
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras
Sushi calories usually add up quickly: From the sticky rice to sauces on the side, a little meal can put a big dent in your daily diet plan. This tuna tower solves it all–;you get the sushi you love in a portion that satisfies, all for just 295 calories. It”;s not magic…; it”;s math: Swapping in light mayo for full-fat and reducing the amount of rice in favor of high-protein fish saves calories without sacrificing flavor. Just press the ingredients into a bowl, refrigerate for 30 minutes and dig in to this towering treat.
8. Air Fryer Fish and Chips >
Calories per Serving: 391
On Nutrisystem, Counts As: 2 SmartCarbs, 1 ½ PowerFuels and 1 Extra
More miracles from the air fryer! This time, it does double-duty: In less than 15 minutes, the little countertop wonder will cook both impossibly crisp fish and crunchy potatoes worthy of any pub. The only difference is the calories–;instead of using oil to add loads of fat to this delicious meal, the air fryer circulates super-heated air to create the same crunchy exterior without any added guilt. Want to make this meal even more diet-friendly? Swap out the chips for veggies–;by itself, the fish clocks in at just 205 calories per serving.
9. 3-Step Tuna Patties >
Calories per Serving: 125
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
In just three simple steps, you can elevate canned tuna from humble pantry staple to a gourmet meal worthy of fancy dinner. To make these perfect, flavorful patties, you”;ll just mix together drained tuna with some simple ingredients like Dijon mustard, egg and parsley, then pan-fry hand-formed patties for three minutes on each side. They”;re perfect for a sandwich, on top of a salad or paired with roasted vegetables for an easy, low-calorie centerpiece that will make any dinner delicious.
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10. Air Fryer Catfish >
Calories per Serving: 230
On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra
We”;ve said it before: Our members and followers are geniuses, and this recipe proves it. Barbara, a Leaf reader, created this delectable dish that you need to try ASAP! In just 20 minutes, your air fryer turns catfish, a little bit of oil and some spices into a flavor-packed main course that pairs perfectly with crunchy coleslaw, roasted green beans and your other favorite go-to vegetables.
11. Avocado Tuna Melt Panini >
Calories per Serving: 344
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Swapping out mayo for creamy avocado in tuna salad is a calorie-saving, weight loss classic: The avo adds flavor and healthy fats that make the salad even more satisfying. This Tuna Melt Panini cranks it up to a whole new level, featuring melty, reduced-fat cheese and a crunchy exterior created by a panini press. You can also use a countertop grill or even just a frying pan–;by placing another heavy pan on top of the sandwich, you”;ll get the same panini press effect.
12. Salmon Sushi Bowl >
Calories per Serving: 425
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 3 Extras
The recipe says “;sushi”; but the fish is cooked–;you can use pre-cooked salmon or bake some of your own to top this protein-packed power bowl. And you”;ll have much more than fish to enjoy: The recipe has crunchy carrots and cucumber, spicy sushi ginger slices and an easy, flavorful ginger soy sauce that comes together with just four simple ingredients. Make two bowls–;one for dinner tonight and another to take for lunch tomorrow for a perfect grab-and-go meal. This is one of our favorite fish recipes for meal prepping!
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13. Spicy Teriyaki Tuna Steak >
Calories per Serving: 120
On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra
Tuna steak is flaky, hearty and incredibly easy to make well: Just bake for about 10 minutes at 400 degrees and it”;s ready for the dinner plate. Topping it with a mixture of teriyaki sauce, honey and a few other ingredients gives this steak a tasty bonus–;a sticky, slightly sweet glaze that makes the fish even more delicious. At an astoundingly low 120 calories per serving, it”;s a perfect start to a filling, well-rounded meal. Pair it with brown rice or potatoes and a heaping helping of your favorite non-starchy vegetables for a colorful, flavorful dinner.
14. Crispy Salmon with Pomegranate Salsa >
Calories per Serving: 232
On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras
This simply-prepared salmon takes on a unique, tangy flavor from a simple pomegranate salsa that”;s a snap to mix together. Don”;t be intimidated: You don”;t even need to cut the pomegranate yourself. If you haven”;t seen them, your grocery store has pomegranate seeds (or arils) in the refrigerated area with sliced fruits–;so you can get the zip of the antioxidant-loaded superfood without the mess. Mix it with spicy jalapeno, crunchy jicama and a few other ingredients for a salmon topper you won”;t soon forget.
15. Mahi Mahi with Pineapple Mango Salsa >
Calories per Serving: 182
On Nutrisystem, Counts As: 1 PowerFuel and 2 Extras
This homemade salsa will give you a taste of vacation, even if you can”;t leave home: With pineapple and mango mixed with jalapeno, cilantro, red onion and lime, the fruity salsa in this dish is like a trip to a bar with tables in the sand. But you don”;t have to go far–;or be on a cheat day–;to enjoy this dinner. In just eight short minutes, you can get the taste of vacation fast…; and guilt-free.
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16. Instant Pot Salmon with Chili Lime Sauce >
Calories per Serving: 342
On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras
Your Instant Pot makes fish recipes easy as can be! This recipe really is almost done in an instant: In just three minutes, the Instant Pot will cook your salmon to perfection, making it ready for the recipe”;s real star: a simple, low-calorie, homemade chili lime sauce. By mixing together a little oil, honey, lime juice and fresh herbs and spices, you”;ll have a simple sauce that goes perfectly with your ready-already fish and vegetables. It”;s a citrusy, spicy accompaniment that loads up the flavor without packing your plate with extra fat or calories.
The post 16 Fish Recipes for a Fresh and Filling Dinner appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Ice cream sundaes are the best summertime treat any day of the week. Each spoonful treats you to cool, sweet ice cream plus gooey chocolate or caramel sauce and other fruity, nutty or salty flavors. There”;s something for almost every taste in an ice cream sundae. Unfortunately, standard versions also come with excessive calories, fat and sugar: According to FastFoodNutrition.org, a small hot fudge sundae from a popular chain ice cream shop contains 300 calories, 10 grams of fat and 36 grams of sugar.
Legend has it that the first sundae was created in the 1880s at a drug store where sales of ice cream sodas were restricted on Sundays, says What’s Cooking America. A customer asked for chocolate syrup on top of a dish of vanilla ice cream instead. The result, later named a “;sundae,”; was an instant sensation and is still popular today. You can embrace the spirit of invention that lead to the first sundae to create your own version that”;s as good for your waistline as it is satisfying for your taste buds!
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Keep reading for our step-by-step guide on building a healthier ice cream sundae:
1. First Base
Start your healthier sundae by making up a batch of our delicious “;nice”; cream. It”;s quick and easy–;no special equipment or tedious churning needed. You simply put a frozen banana in a food processor or blender with unsweetened almond milk. For extra creaminess, throw in some non-fat plain Greek yogurt. After whipping the ingredients together, you get a thick, cool, creamy base for your sundae. If you like “;soft-serve”; style ice cream, it”;s ready to eat right away. For a firmer texture, put the “;nice”; cream in the freezer for an hour or so.
Get the recipe for our 4-Ingredient Banana Nice Cream here! >
2. Blend Ins
While you”;re making your base, you can punch up the flavor with other ingredients. Add a few drops of vanilla extract for a classic taste. Give it a minty flavor with either mint extract or fresh mint leaves. Mix in frozen blueberries or strawberries, which not only give your blend a flavor boost, but also supply you with valuable antioxidants. Try out our recipe for Mint Chocolate Chip Nice Cream here! >
3. Sugar-Free Solutions
Just like in that drug store all those years ago, it is the chocolate syrup that transforms a dish of ice cream into a sundae. You can enjoy a traditional chocolate or caramel sundae if you go with sugar-free syrups. According to the United States Department of Agriculture (USDA), one tablespoon of a popular brand”;s “;lite”; sugar-free chocolate syrup has less than 10 calories as well as no added sugar. If you love caramel as much as we do, try our Salted Caramel Nice Cream with the sugar-free sauce in the base and drizzled on top
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4. Fruity Flavors
Fresh or frozen, whole fruit adds flavor and natural sweetness to your sundae. Bonus: whole fruit is loaded with fiber and nutrients to keep you satisfied and healthy. In addition to berries, you can try lemon zest (which we added to our Blueberry Lemon Sundae), pineapple chunks, sliced peaches or chopped mangoes. Fresh figs are an uncommonly good addition to sundaes because they are so sweet on their own. Do you love an old-fashioned banana split? We”;ve reinvented it so you can dig in without hesitation. Get the healthy recipe here! >
5. Nutty Ideas
Peanuts, almonds, pistachios and walnuts give your sundae a shot of savory flavor, a light crunch and a bit of healthy fats and protein. Be sure to use unsalted raw or dry roasted options, so you don”;t pile on extra oils or sodium. A sprinkle of unsweetened dried coconut flakes can give your sundae a tropical taste without adding lots of extra calories or sugar.
6. Crunchy Choices
When you”;re craving crunch in your sundae, sprinkle a tablespoon or two of ordinary unsweetened rice puff breakfast cereal on top. You can also crumble up our crunchy Nutriflakes Cereal into little pieces! Along with the satisfying crunch, you also pick up fiber to keep you full for hours to come.
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7. Cookies on the Side
Here”;s another benefit to making your own “;nice”; cream: it”;s so healthy, you can pair it up with one of our indulgent snacks! When we made our Caramel Toffee Crunch Sundae, we took it over the top by blending a packet of Toffee Crunch Cookies into the base and it became an instant favorite. We have many other scrumptious cookie choices so you can get exactly the flavor blend you love. Try out our Lemon Cooler Cookie in our Blueberry Lemon Ice Cream Sundae. Get creative with our Chocolate Chip Cookies, Snickerdoodle Cookie or Peanut Butter Cookie.
8. Topping it Off
Classic whipped cream comes with loads of excess calories and saturated fats. Instead, top your healthier sundae with a bit of light or non-dairy (coconut or almond based) whipped cream, which tend to have less calories, fat and sugar than regular whipped cream. According to Cooking Light magazine, one popular coconut whipped cream contains only 10 calories in a two-tablespoon serving. Hold the maraschino cherry and finish your sundae with a fresh sweet cherry. Dig in!
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The post How to Make a Healthier Ice Cream Sundae appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Sometimes, it can feel like you”;re doing everything right on your weight loss plan–;you’re eating your four servings of non-starchy vegetables each day, calming junk food cravings the right way and practicing your weekly meal prep and planning. However, you still aren”;t seeing the scale budge! You”;re eating foods you think are healthy but you”;re not getting the diet results you want. It’s possible that some of those “;healthy”; foods could be not so healthy after all–;either because you”;re preparing larger portions of them than you think you are, or there”;s a secret, sneaky, calorie-heavy component hiding inside. Either way, the result is the same: Your weight loss is sabotaged!
6 Sneaky Ways You”;re Ruining Your Veggies
Don”;t let sneaky foods fool you any longer! Watch out for these seven ingredients that could be adding unwanted calories to your day:
1. Nuts and Nut Butters
Adding more nuts to your diet can help your heart and reduce belly fat, according to research, conducted by Penn State University. They”;re part of the “;Mediterranean Diet,”; and scientists have found that the healthy fats in this diet can help you slim down and live longer. (Click here to learn more about the potential health benefits of nuts! >) Despite having healthy qualities, both nuts and nut butters can sneak up on you if you eyeball your portion sizes instead of measuring. By guessing, you run the risk of overestimating the portions you are having and adding sneaky calories to your snack or meal.
The solution: First, count out your nut servings: For example, you can eat 25 pistachios in a single PowerFuel serving. For nut butters, you can”;t exactly count but you can use your thumb: A one tablespoon serving of nut butters–;the amount equal to one PowerFuel–;is about as big as your thumb or a poker chip. Keep the portions in check to keep these creamy, chunky, smooth or crunchy friends from becoming sneaky diet-detonating ingredients! Click here to learn how many nuts are in a PowerFuel serving. >
Here”;s another “;healthy”; food that we love that can add up quick: One cup of avocado has polyunsaturated fats that your body needs, but it also packs in 384 calories–;almost 20 percent of what many Americans need in their daily diets, says the United States Department of Agriculture (USDA). If you smear that much on a slice of toast, you”;re getting nutrients you need but it”;s also a “;healthy”; snack that”;s turned into a meal. Too much of a good thing is possible, especially when it comes to avocado! Even if the source is a healthy whole food, every calorie you eat is one your body has to burn or store.
The solution: Use your kitchen”;s ultimate tool for weight loss: A measuring spoon! One tablespoon of mashed avocado is equal to one Extra–;Nutrisystem members are limited to three Extras per day. Don”;t let extra Extras sneak up on you and sabotage your progress! Click here to learn more about harnessing the power and perks of avocados without losing control of portion sizes!
3. Coffee “;Pumps”;
According to Reuters.com, Americans have been drinking less soda over the last decade. However, we”;re still consuming almost half of our daily added sugars from beverages, says Health.gov. Some dietitians blame our sweet morning pick-me-ups: One pump of flavored syrup from a popular chain coffee shop can add about five grams of sugar and 20 calories to your day. That might not seem like much, but do this everyday for a whole year and you”;ve added 7,300 sneaky calories to your annual intake.
The solution: If your pumps are a must-have, track them! Using the NuMi app can make sure this sneaky ingredient doesn”;t sneak up on you. If you”;d rather save those 7,300 calories for the year, try using powdered stevia, a teaspoon of unsweetened cocoa powder for a chocolatey kick or some cinnamon for a warming flavor. Be sure to check out these helpful diet tips from our experts at The Leaf and keep your calories on track when you visit your local coffee shop!
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4. Salad Toppers and Dressings
It doesn”;t get more healthy-sounding than a salad. It also doesn”;t get much fancier than crowning that heaping bowl of veggies with some tasty toppers: Slivered almonds, dried cranberries, crunchy chia seeds and glops of creamy dressing.
What harm can some dried fruit and almonds do? We”;ve already seen how quickly nuts add up. However, those dried cranberries aren”;t just cranberries–;they”;re pumped up with added sugar! A quarter-cup of dried cranberries from a popular brand contains almost 30 grams of sugar, adding about 130 calories to your salad. Chia seeds also add up quickly: According to the USDA, an eighth of a cup will add 90 calories to your veggies. Creamy salad dressings can present a problem, too: Forget to measure your favorite ranch dressing and an extra two tablespoons will top your salad with 120 extra calories, says the USDA.
The solution: As with almost all the ingredients on this list, measuring and serving size control makes a major impact–;just sprinkle a spoonful of those crunchy seeds instead of pouring from the bag. But there”;s more you can do: Try swapping store-bought dressing for one of these simple, homemade versions that you”;ll love. Use fresh berries instead of dried: According to the USDA, a half-cup of fresh blueberries has just 35 calories, compared to 260 for the dried kind.
5. “;Nectar”; and “;Syrup”;
Added sugars are literally killing us: According to research, published in JAMA Internal Medicine, study subjects who consumed 17 to 21 percent of calories from added sugar experienced a 38% increase in risk of death from heart disease. This was in comparison to participants who consumed about eight percent of calories from added sugar. And with added sugar in more than 75 percent of packaged foods, it”;s not hard to top that killer number, says the Journal of the Academy of Nutrition and Dietetics.
In 2021, nutrition labels will be required by law to list “;Added Sugars”; on their own line. But until then, these ingredients and their extra calories can sneak into our diets… because they aren”;t just called “;sugar”; on the label. They”;re all those words ending in “;ose”;–;glucose, dextrose, sucrose–;but also sneakier, healthier-sounding ingredients like “;nectars”; and “;syrups.”; An ingredient like “;agave nectar”; might sound natural and healthy, but make no mistake: It”;s just sugar trying to sneak its way into your waistline.
The solution: Flip your food over. Words like “;natural”; and “;healthy”; on the front of a label are unregulated terms–;they”;re meaningless marketing! Check the ingredients list for nectars and syrups. They could be adding sneaky calories to your foods that you don”;t need. Choose unsweetened products and add your own sweetness with a little stevia or monk fruit.
Take a peek at these four ingredients you should never eat again! >
This sandwich recipe staple is easy enough to measure and still enjoy on your healthy diet. But when adding mayonnaise to chicken, potato, egg or tuna salads, things can easily get out of hand. If you”;re like most people, you forget about measuring and keep adding mayo until you”;ve achieved the consistency you like. Going overboard by just two tablespoons can add 180 extra sneaky calories to that bowl. But if you don”;t add enough, the salad won”;t be creamy enough!
The solution: Supplement with Greek yogurt. One teaspoon of mayo is equal to one Extra on Nutrisystem. Use up your three Extras in your favorite chicken or tuna salad recipe, then fill in the rest with high-protein, nonfat Greek yogurt. It won”;t change the flavor but will add filling protein that your body needs. Plus, it”;s a PowerFuel, not an Extra–;so you can stay on track with your daily meal prep and weight loss goals while enjoying a sandwich or salad that”;s as creamy as you want.
7. Shredded Cheese
Since you”;re just sprinkling some on the top of a taco or a bowl of salad, measuring out your shredded cheese is probably the last thing on your mind–;it”;s finally time to chow down! But an over-serve on the cheesy goodness is all-too-easy, and can turn your portion-controlled taco into a sneaky weight loss saboteur. An extra eighth-cup of shredded cheese from a popular brand–;basically an extra heavy sprinkle–;can add over 50 calories to your dish if you’re not careful. Repeat that heavy hand a few times and the sneaky calories can really add up.
The solution: First, start with reduced fat versions of your favorite shredded cheese –; they”;re also lower in calories. Then, think of other low calorie ways to give your tacos and meals what you”;re getting from the cheese: Maybe you can accomplish some of the creaminess with a dollop of light sour cream, instead. At just 20 calories per tablespoon, according to the USDA, it”;s a calorie-saving miracle addition to your next burrito bowl.
Take your pick at an unlimited list of healthy recipes with nutritious and wellness-promoting ingredients! Visit our recipe portal on The Leaf here! >
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The post 7 Sneaky Ingredients to Avoid for Weight Loss appeared first on The Leaf.
Read more: leaf.nutrisystem.com