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Meal of the Month from Revive Wellness

We dedicate June to men’s health and will be blogging all month on the topic, sharing the top nutrients for men, BBQ tips, Father’s Day lessons, motivation and more. Men have specific health and wellness needs (just as women do) – here are some of the ways our dietitians can help:  https://www.revivewellness.ca/mens-health/

As you know, your diet and exercise choices can play a large role in health statistics and while more research needs to be done, the evidence is strong to recommend men to consume enough lycopeneand seleniumin their diet on a regular basis. These nutrients in particular contribute to prostate health.

The best place to find lycopene is in tomatoes or tomato products. Carrots, red peppers and grapefruit also contain lower amounts of lycopene.

Selenium is found in abundance in brazil nuts, oysters, sardines, halibut, sea bass, cod, salmon, mackerel, liver, puffed wheat, mushrooms, and cottage cheese. 45mcg is all you need on a daily basis from your diet.

Our meal of the month is full of both nutrients.

SageHealth for Men
Sage Halibut (makes 4 servings)

Ingredients

  • 4 (5 oz.) halibut fillets
  • 1 Tbsp. canola oil
  • ¼ tsp. salt
  • 1 tsp. pepper
  • 1 clove garlic, minced
  • ¼ cup fresh sage
  • 2 Tbsp. white wine
  • 2 tsp. butter
  • 1 Tbsp. lemon juice

Preparation

  1. Preheat oven to 400°F.
  2. In an oven-safe pan, heat canola oil on medium-high heat.
  3. Season halibut with salt and pepper before putting in pan. Sear both sides of the fish for about 2 minutes each. Add sage leaves and garlic.
  4. Place into the oven for 5 minutes, until fish is flaky. Remove from oven, and remove fish from pan.
  5. Add white wine, butter and lemon juice to the garlic and sage that remain in the pan and simmer gently, until thickened. Pour sage sauce over fish.
  6. Serve and enjoy!

 

Nutritional analysis per serving (4 servings): 218 calories, 11 g fat, 30 g protein, 2 g carbohydrate (1 g available carbohydrate), 1 g fibre, 263 mg sodium

Pair this protein with stir-fried carrots, red peppers and mushrooms, and a grain such as quinoa, rice or our Barley and Mixed Mushroom Pilaf for a balanced meal.

 

SVPT and Revive Wellness are swapping content once a month in a new series: “move of the month/meal of the month” related to the same theme. Look for the move to be shared on https://www.revivewellness.ca/blog/on the 1st, and the meal to be shared on the 15thon https://www.svptfitness.com/blog/