Healthy eating for healthy eyes

Did you know that eating nutritious and healthy foods is beneficial to your eye health? If you like cooking, you should try out this recipe that I found from registered dietician Elizabeth Somer. It is especially rich in lutein/zeaxanthin, vitamin C, vitamin E, folate, omega-3s, fibre, iron, magnesium, and potassium. All ingredients required for healthy eyes and healthy bodies.{{more}}

Ingredients:

• 1 tablespoon olive oil

• 1 clove garlic, minced.

• 2 tablespoons lemon juice

• 4 four-ounce tuna steaks (preferably sushi grade)

• 1/3 cup red onion, minced

• 2 oranges, peeled with all pith removed, and cubed

• 1 avocado, peeled, seeded, and cubed

• 1/4 cup cilantro, chopped

• juice of 1 lime

• salt and pepper to taste

Directions:

1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.

2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper. Cover and refrigerate for up to 1 hour.

3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done). Serve with salsa spooned over top.

Makes four servings.

Nutritional information (per serving): 304 calories; 45 per cent fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18 per cent carbohydrate (13.7 g), 37 per cent protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.

ENJOY

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