- Posted October 24, 2013 by
Eat Fish to Build Muscle
The most important foods when you're trying to build muscles are proteins. Your muscles are primarily made out of protein, and if you don't get enough protein in your diet, your body won't be able to build lean muscle fast, if at all. So sources of protein are clearly the best choice of foods for muscle building.
Among the commonly available sources of protein, perhaps the top choices are fish and chicken. Both are great sources of high-quality protein for your muscle building weight lifting program.
When you're trying to build lean muscles, you should definitely make room in your diet for these two lean protein foods. They are both great for you, tend to be low in cost, and can be prepared in numerous healthy food recipes increasing the number of enjoyable dishes in your diet.
One thing that both of these protein sources have in common is that they are lean. That is, both of them are low in fat content. Chicken breasts are almost completely free of fat, and even the little bit of fat in so-called "fatty" fish is heart-healthy stuff. Alpha linoleic acid and Linolenic acid, also called omega-6 and omega-3 fatty acids, are a couple of the most typical essential fatty acids. They're usually founds in oily fish including salmon. There’s plenty of fish recipes that can tell us how to cook salmon in a lot of ways.
Salmon cooks very quickly and is quite easy to prepare making it perfect for weekend entertaining or last minute get-together with friends. In this recipe, the salmon is roasted whole with the head and tail intact. It’s quite easy.
- Scaled, gutted, and cleaned salmon (about 4 lbs.), head and tail intact
- 2 tablespoons olive oil
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons sea salt
- Freshly ground pepper
- ¾ cup white wine
- ¼ cup heavy cream (optional)
- 1 tablespoon unsalted butter (optional)
- ½ cup fresh tarragon leaves, chopped (lovage, mint, or lemon balm may also be used)
1. Using a knife, cut 3 parallel, diagonal cuts into both sides of the salmon, going no deeper than an inch or so. Lay the fish in a roasting pan.
2. Rub the oil and juice over both sides of the fish, including the inside of the fish and into the diagonal cuts. Season with salt and pepper. Set aside for 1 hour.
3. In the meantime, put the rack in the center of the oven and preheat to 500 degrees F.
4. Place the salmon in the oven and roast for 22 minutes, or about 10 minutes per inch of thickness.
5. Use two large spatulas to remove the fish and place it on a platter. Place the roasting pan on top of the stove. Add the wine and bring to a boil, scraping the bottom of the pan with a spoon. Reduce the liquid by half. If desired, add the cream, butter, and herbs. Season with salt and pepper. Serve the pan sauce on the side.
Source: Two Great Foods For Muscle Building by Bill Man, January 2009