Yesterday we posted an infographic highlighting some of the most important foods for keeping your eyes healthy. With the weather heating up and the 4th of July only a day away, we started thinking of ways to make summer grilling a little more eye-healthy.
We wouldn’t expect anyone to forgo the traditional 4th of July burgers and hot dogs, but we found a couple recipes that you can try throughout the summer to give your eyes the nutrients they need.
Omega-3 fatty acids, found in oily fish like trout, help prevent against macular degeneration and other age-related vision problems while offering a number of other health benefits. The antioxidant lutein, found in kale and other greens, also helps prevent AMD and reduces the risk of cataracts.
With that said, here is a delicious summertime meal rich with omega-3 and lutein so you can keep your eyes healthy this summer. Give it a try and let us know what you think.
- 4 whole trout (about 12 ounces each), cleaned and scaled
- 1 lemon, sliced into 8 rounds, plus 1 lemon cut into wedges for garnish
- 1 large bunch fresh oregano
- 4 teaspoons extra-virgin olive oil
1. Lightly coat grill or broiler pan with cooking spray; heat grill or broiler. Sprinkle exterior and cavity of each fish with 1/4 teaspoon salt, and season with pepper. Place two lemon rounds and a few oregano sprigs in cavity of each fish.
2. Spray fish with cooking spray; place on grill or under broiler. Cook until golden and firm, about 4 minutes on each side. Transfer to serving platter; drizzle each fish with 1 teaspoon oil. Garnish with lemon wedges and remaining oregano.
- 5 cups torn kale (3/4 pound)
- 1 1/2 tablespoons olive oil, divided
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- Vegetable cooking spray
- 1 1/2 tablespoons sherry vinegar
Combine kale, 1 tablespoon oil, salt, and pepper in a large zip-top heavy-duty plastic bag; seal bag, and shake to coat. Remove kale from bag, and place in a wire grilling basket coated with cooking spray. Prepare grill. Place grill basket on grill rack, and grill 5 minutes on each side or until kale begins to char around edges.
Place kale in a large bowl. Combine remaining oil and vinegar; stir well with a wire whisk. Pour vinegar mixture over kale; toss well. Serve kale immediately.