Fatty fish like salmon are rich in omega-3 fatty acids, fats that are good for the heart and brain—and for the development of the fetus. Here's a Fertility Diet salmon recipe (from pages 246-247) that requires only about 10 minutes of cook time:
1/4 teaspoon salt
4 6-ounce boneless, skinless salmon fillets
1 tablespoon orange marmalade
1/2 tablespoon rice wine vinegar
1/2 tablespoon orange juice concentrate
1/2 tablespoon soy sauce
1 teaspoon honey
2 teaspoons toasted sesame oil, divided
1/2 teaspoon chili garlic sauce
1/4 teaspoon freshly grated ginger
1 tablespoon toasted sesame seeds
1. Sprinkle the salt on the fish.
2. Combine the marmalade, vinegar, orange juice concentrate, soy sauce, honey, 1 teaspoon of the sesame oil, chili sauce, and ginger in a shallow baking dish; whisk to blend. Put the salmon in the dish; cover and let marinate at room temperature for 30 minutes, turning once halfway through the marinating time.
3. Preheat the oven to 400 degrees Fahrenheit.
4. Lightly coat an ovenproof nonstick skillet with the remaining 1 teaspoon of sesame oil and heat over medium heat. Put the fish in the pan and cook 3 to 4 minutes or until lightly browned. Turn the fish over and sprinkle with sesame seeds. Place the skillet in the oven; bake 6 to 8 minutes or until the fish is opaque throughout.
Yield: 4 servings
Protein: 40 grams
Carbohydrates: 6 grams
Fiber: 0 grams
Sodium: 376 milligrams
Fat: 16 grams
Cholesterol: 107 milligrams
Folate: 48 micrograms
Iron: 5 milligrams
1 pound asparagus, trimmed and cut into thirds
1 14-ounce can quartered artichoke hearts, drained and patted dry
1 cup julienned yellow and orange bell pepper
1/2 red onion, vertically sliced
3 tablespoons extra-virgin olive oil, divided
3/8 teaspoon salt, divided
1-1/2 cups vegetable broth or water
1/2 teaspoon finely grated lemon zest
2 tablespoons lemon juice
1 7.6-ounce box whole wheat couscous* (about 1-1/3 cups)
1/2 cup shredded parmesan cheese (2 ounces)
1/3 cup chopped black olives
1/4 cup chopped basil or parsley
1/4 teaspoon freshly ground black pepper
Fresh basil or parsley (optional)
* If you can't find whole wheat couscous, substitute fine or medium-grain bulgur. But be sure to adjust and increase the cooking liquid based on package instructions.
1. Preheat the oven to 425 degrees Fahrenheit.
2. Combine the asparagus, artichoke hearts, bell pepper, and onion in a bowl. Drizzle with 2 tablespoons of the oil. Toss gently to mix and place on a baking sheet lined with foil. Roast at 425 degrees Fahrenheit for 22 to 25 minutes, or until the vegetables begin to brown lightly.
3. Turn off the oven. Sprinkle 1/4 teaspoon of salt on the vegetables and bring the ends of the foil together to wrap, package-style. Leave in the oven to keep warm.
4. Combine the broth, zest, juice, and remaining 1 tablespoon of oil and 1/8 teaspoon of salt in a small saucepan. Bring to a boil. Stir in the couscous. Cover and remove fromheat; let stand 5 minutes. Uncover; fluff the couscous with a fork. Stir in the cheese, olives, basil, and pepper.
5. To serve, spoon one-fourth of the couscous mixture onto each of 4 dinner plates. Top with vegetables. Garnish with fresh basil or parsley, if desired.
Yield: 4 servings of 1 cup of couscous and 2/3 cup of roasted vegetables.
Protein: 15 grams
Carbohydrates: 55 grams
Fiber: 11 grams
Sodium: 664 milligrams
Fat: 14 grams
Cholesterol: 7 milligrams
Folate: 70 micrograms
Iron: 5 milligrams