83
may/june 2019yogajournal.com.auThere’s
only one
yoga studio
like yours.
We’ll bring more
people to it.
Reach your business goals at
au.mindbodyonline.comMEDITERRANEAN DIET BASICS
» Rich in fruits, vegetables, grains,
nuts, and seeds
» Moderate amounts of fish, dairy,
eggs, and alcohol
» Low levels of red meat, saturated fat,
and added sugar
» Extra-virgin olive oil is the primary fatLemony trout with quinoa–bean salad
Trout is a super-rich source of omega-3 fatty acids, which help nerve cells in the
brain communicate better and may keep the arteries that service the brain clear.
Plus, this meal gives you a whopping 12 grams of satiating, gut-friendly fibre per
serving—about 40 percent of your daily recommended value—thanks in part to
black beans, which are also super-rich in folate, a nutrient critical for general brain-
cell function.SERVES 4
2 tbsp olive oil, divided
2 garlic cloves, minced
1 tsp seasoning salt, such as Old
Bay
1 can (400g) low-sodium black
beans, rinsed and drained
1 cup quinoa, cooked according to
the package instructions
2 lemons, zested and
juiced, divided
½ cup chopped cilantro
4 trout fi llets (100g each)
¼ cup capers, drained
¼ tsp freshly ground black pepper
¼ cup chopped almondsHeat oven to 180°. In a large skillet over
medium heat, warm 1 tbsp olive oil; add
garlic and seasoning salt and cook until
garlic starts to brown, 2–3 minutes. Stir in
beans and quinoa; cook 1 minute. Remove
from heat and stir in half the lemon zest
and half the juice, plus cilantro.
On a baking sheet covered with aluminium
foil, place trout skin-side down and sprinkle
each filet with remaining lemon zest and
juice, remaining 1 tbsp olive oil, capers, and
black pepper. Bake until fish is cooked
through and flakes when pressed with a
fork, 15–20 minutes. Top fish with almonds
and serve with beans and quinoa.NUTRITIONAL INFO
(1/4 lb trout; 1 cup quinoa and beans) 29
calories per serving, 21 g fat (3 g saturated), 49 g
carbs, 12 g fiber, 38 g protein, 525 mg sodiumyj77_80-87 food for thought.indd 83 20/7/19 7:50 pmThere’s
only one
yoga studio
like yours.
We’ll bring more
people to it.
Reach your business goals at
au.mindbodyonline.comMEDITERRANEAN DIET BASICS
» Rich in fruits, vegetables, grains,
nuts, and seeds
» Moderate amounts of fish, dairy,
eggs, and alcohol
» Low levels of red meat, saturated fat,
and added sugar
» Extra-virgin olive oil is the primary fatLemony trout with quinoa–bean salad
Trout is a super-rich source of omega-3 fatty acids, which help nerve cells in the
brain communicate better and may keep the arteries that service the brain clear.
Plus, this meal gives you a whopping 12 grams of satiating, gut-friendly fibre per
serving—about 40 percent of your daily recommended value—thanks in part to
black beans, which are also super-rich in folate, a nutrient critical for general brain-
cell function.
SERVES
2 tbsp olive oil, divided
2 garlic cloves, minced
1 tsp seasoning salt, such as Old
Bay
1 can (400g) low-sodium black
beans, rinsed and drained
1 cup quinoa, cooked according to
the package instructions
2 lemons, zested and
juiced, divided
½ cup chopped cilantro
4 trout fi llets (100g each)
¼ cup capers, drained
¼ tsp freshly ground black pepper
¼ cup chopped almondsHeat oven to 180°. In a large skillet over
medium heat, warm 1 tbsp olive oil; add
garlic and seasoning salt and cook until
garlic starts to brown, 2–3 minutes. Stir in
beans and quinoa; cook 1 minute. Remove
from heat and stir in half the lemon zest
and half the juice, plus cilantro.
On a baking sheet covered with aluminium
foil, place trout skin-side down and sprinkle
each filet with remaining lemon zest and
juice, remaining 1 tbsp olive oil, capers, and
black pepper. Bake until fish is cooked
through and flakes when pressed with a
fork, 15–20 minutes. Top fish with almonds
and serve with beans and quinoa.NUTRITIONAL INFO
(1/4 lb trout; 1 cup quinoa and beans) 29
calories per serving, 21 g fat (3 g saturated), 49 g
carbs, 12 g fiber, 38 g protein, 525 mg sodium