Go, Fish!

Pounds Off

The Goal: Enjoy the grill and lose weight at the same time.
Try This Recipe: Grilled mahi-mahi with chipotle salsa

Low in calories, mahi-mahi stands up firmly to grilling, requiring very little oil to prevent sticking. We’ve paired this mild fish with some hot ingredients not just for their kick—they help burn calories, too.

1 (14½-OZ) CAN CHOPPED TOMATOES
1 TBSP LIME JUICE, PLUS MORE IF DESIRED
1 CAN CHIPOTLE PEPPER IN ADOBO SAUCE
1 C. DICED SWEET ONION
¼ C. CHOPPED FRESH CILANTRO LEAVES
SALT & FRESHLY GROUND BLACK PEPPER
1½ TSP CHILI POWDER
4 (6-OZ) MAHI-MAHI FILLETS (EACH ABOUT 1-INCH THICK)

For Salsa: In a blender, combine tomatoes, lime juice, and chipotle peppers. Puree until smooth, then pour into a bowl. Rinse the onion under cold running water in a colander. Add the onion and cilantro to the salsa, and season with salt and more lime juice, if desired.

For Fish: Heat grill on medium-high. Season both sides of fish with salt, pepper, and chili powder. Brush with olive oil. Grill until center is opaque, about 4 to 5 minutes per side. Serve with salsa on top.

SERVES 4
Each serving: 200 calories, 4 ½ g fat, 1 g sat fat, 125 mg cholesterol, 370 mg sodium, 6 g carbohydrate, 2 g fiber, 32 g protein

Power

The Goal: Increase muscle mass without increasing body fat.

LOOK TO THE LEGS. For the best ratio of protein to fat in meat, count the legs: The fewer there are, the leaner the meat. Fish (leg count: zero) is a great source of lean protein.

THE GRASS IS ALWAYS LEANER. Have an emotional attachment to the four-legged? Get hooked on grass-fed beef, available at many supermarkets and online. It’s packed with heart-healthy omega-3 fats (60 percent) while lean on artery-clogging saturated fat (less than 10 percent).

Performance

The Goal: Carb-load for an endurance event.
Timing is everything. It takes 24 to 48 hours to refuel muscle groups, says Jacqueline Berning, Ph.D., sports nutrition consultant for the Denver Broncos and Cleveland Indians. So when it comes to carb-loading, you’ll get the real benefit by chowing down 2 or 3 nights before your race instead of just the evening before.

Complexity is key. In his book Core Performance Endurance, fitness expert Mark Verstegen says that not any old carb will do. You need complex carbs (see below). It takes longer for your body to break them down so the energy they provide is released gradually instead of in one big burst.