Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

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Spiced Haddock or Tilapia

1 tablespoon olive oil
1/4 cup onion, minced
2 cloves garlic, minced
1 1/2 teaspoons paprika
4 4-ounce haddock or tilapia fillets
2 tablespoons fresh dill, chopped
6 cloves garlic
1 tablespoon fresh lemon juice

Add oil to a nonstick cooking pan. Place over medium-high heat until hot. Add onion and garlic; cook, stirring constantly, until soft. Stir in paprika. Remove from heat and let cool. Spread onion mixture on both sides of fillets. Sprinkle with dill. Lightly coat a broiler pan using a paper towel moistened with olive oil. Broil fillets and garlic cloves on high 3 inches from heat for 8 minutes or until fish flakes easily when tested with a fork. Sprinkle with lemon juice and garnish with broiled garlic cloves. Braised Bok Choy makes a quick and delicious side dish. Serves 4.

Turkey Spinach Burgers

1 pound ground turkey breast
10 ounces frozen, chopped spinach, defrosted and drained
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons chopped fresh parsley
1 1/2 tablespoons vegan Worcestershire sauce (found in health food stores)
1 teaspoon hot sauce

Combine the ground turkey, spinach, bread crumbs, onions, parsley, Worcestershire sauce, and hot sauce in a large bowl. Mix well. Divide turkey mixture into 5 equal portions and form into patties. Coat grill rack or broiler pan with cooking spray. Grill or broil until nicely browned on both sides and cooked through, about 7 minutes per side. Serves 5.

Vegetable Omelet

olive oil (small amount)
1 medium onion, diced
1 medium green or red peppers, diced
1 cup fresh shiitake mushrooms, stems removed and chopped
1 cup diced tomatoes
1/4 teaspoon dried basil
4 eggs, beaten
black pepper, to taste

Using a paper towel moistened with olive oil, lightly coat skillet. Sauté the onions, peppers, mushrooms and tomatoes over medium heat for 10 minutes until tender. Add basil and eggs and cook over med/high heat until done, about 8 minutes, turning over with spatula occasionally. Sprinkle with black pepper. Serves 2.