It’s official…eating too much red and processed meats –including beef, pork, lamb, ham, hot dogs, sausage, and bacon-–is linked to increased risk of disease and cuts lifespan.

Research continues to accumulate linking excess consumption of red meat with diabetes, heart disease and certain types of cancer.

This time a new study has found that men eating more than 2.5 servings of red meat (cooked at high temperatures) per week were a whopping 40 percent more likely to have advanced prostate cancer.

The moral of the story?

Eat more fish, chicken and beans and live longer and better!

Steamed Red Snapper with Black Bean Sauce

Black bean sauce is found in most supermarkets in the Asian food section. Any firm, white fish fillet substitutes well for the Red Snapper.

You can also use a whole fish, just make 3, deep, diagonal gashes on each side of the fish.

For steaming use a traditional Chinese steamer, an electric steamer, or simply make your own stove-top steamer using steamer cookware.

Ingredients:

• Two 6-ounce red snapper fillets
• 1 tablespoon black bean sauce
• 3 garlic cloves, peeled and chopped
• 1 teaspoon oyster sauce
• 1/2 teaspoon sugar
• 1/2 teaspoon dry white wine, such as Chardonnay
• 1/4 teaspoon kosher salt
• 3 tablespoons extra-virgin olive oil
• 1 red bell pepper, seeded and cut into thin strips
• 2 scallions – one finely chopped and 1 cut into thin strips
• 3 sprigs fresh cilantro

 

Method

• Place the fish on heat proof plate that fits inside the steamer.
• Mix the black bean sauce, garlic, oyster sauce, sugar, wine, and salt.
• Whisk in the olive oil.
• Add 1 teaspoon finely chopped red pepper and the finely chopped scallion.
• Generously brush the sauce on the fish.
• Place the plate in steamer and steam over briskly boiling water until fish turns opaque and flakes easily with a fork about 10 to 12 minutes depending on the thickness of the fish.
• Remove the fish to a platter and garnish with the red pepper, scallion, and cilantro.

Serves 2

NUTRITION
Per 6-ounce serving:

• Calories: 396
• Fat: 23 g (< 1 g EPA, < 1g DHA, <1 g ALA)
• Saturated Fat: 3 g
• Cholesterol: 63 mg
• Sodium: 417 mg
• Carbohydrate: 10 g
• Dietary Fiber: 3 g
• Sugars: 5 g
• Protein: 37 g

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Recipe Source: An excerpt from the book Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; February 2011 Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit DrJanet.com.