Free Cooking Well: Multiple Sclerosis by Marie-Annick Courtier

(LDL). As for shellfish, keep in mind that the protein levels are usually a little lower than fish and, from a nutrition standpoint, can result in higher cholesterol. So be careful not to over-indulge in shellfish.
    Cooking fish and shellfish requires particular attention, as the flesh tends to be rather delicate. It is recommended that you use cooking techniques such as steaming, baking, broiling, barbecuing, or sautéing in a nonstick pan with very little oil.

Ahi Tartar
    serves 4
ingredients
    Four 4-ounce Ahi fillets
    4 tablespoons shallots, chopped
    1 medium cucumber (about 8 ounces)
    2 lemons
    2 limes
    1 medium red bell pepper, seeded and ribs removed, diced (about 6 ounces)
    2 jalapeno chiles, seeded and diced
    1 sage leaf
    4 tablespoons basil, chopped
    1 teaspoon green tea
    1 teaspoon honey
    2 tablespoons olive oil
    2 cups baby mixed greens
    Salt and pepper to taste
cooking instructions
    Make nice strips of the lemon and lime zests. Mince and set aside. Juice the lemon, lime, and set aside. Cut the cucumber in half and remove seeds. Cut into half again and dice. On low heat, warm the lemon juice, lime juice, tea powder, sage, and honey until the honey is well incorporated. Remove and cool down. Refrigerate until cold.
    Dice the Ahi, place it into a soup plate and season to taste. Mix in the shallot, cucumber, red bell pepper, jalapeno chiles, and basil. Drizzle with the olive oil, add the cold marinade, and refrigerate for 20 to 30 minutes. Equally divide the baby greens among two ice-cold plates. With a slotted spoon, scoop out the Ahi Tartar. Drizzle with a little bit of the marinade and serve immediately.
    nutritional facts
    Per Serving: 279 Cal (39% from Fat, 38% from Protein, 23% from Carb); 29 g Protein; 13 g Tot Fat; 2 g Sat Fat; 7 g Mono Fat; 17 g Carb; 5 g Fiber; 5 g Sugar; 76 mg Calcium; 2 mg Iron; 53 mg Sodium; 43 mg Cholesterol

Tuna Spanish Style
    serves 4
ingredients
    Four 5-ounce tuna fillets
    1 tablespoon olive oil
    2 large onions, sliced (about 1 pound)
    6 large tomatoes (about 2 pounds)
    1 large green bell pepper; ribs and seeds removed, sliced (about 8 ounces)
    1 tablespoon wheat flour
    3 garlic cloves, minced
    1 pinch dry thyme
    1 pinch dry oregano
    2 tablespoons fresh parsley, minced
    ½ cup brown rice
    Salt and pepper to taste
cooking instructions
    Cook the rice according to package instructions. Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes.
    Heat 2 teaspoons of olive oil in a deep nonstick pan over high heat. Add the onions and sauté until translucent. Add the garlic, bell pepper, thyme, oregano, and sauté for 3 minutes over medium heat. Sprinkle with the flour and mix well. Add the tomatoes and continue to cook for 3 to 4 minutes.
    Meanwhile, heat the remaining oil in a nonstick skillet over high heat. Add the fish and brown on both sides. Slide the fish into the vegetables, cover, and continue to cook for 15 to 20 minutes over low heat.
    Transfer the fish to a serving platter. If necessary, thicken the sauce over medium heat. Add to the fish and serve immediately with the rice.
    nutritional facts
    Per Serving: 443 Cal (26% from Fat, 35% from Protein, 39% from Carb); 39 g Protein; 13 g Tot Fat; 3 g Sat Fat; 6 g Mono Fat; 44 g Carb; 6 g Fiber; 7 g Sugar; 70 mg Calcium; 3 mg Iron; 85 mg Sodium; 54 mg Cholesterol

Broiled Salmon with Dill
    serves 4
ingredients
    Four 5-ounce salmon fillets
    1 tablespoon olive oil
    4 to 5 fresh dill branches, minced
    Salt and pepper to taste
    This fish goes well with the Marinated Vegetables with Lemon and lemon wedges .
cooking instructions
    Preheat the broiler. Rub olive oil over the flesh side of the fillets. Lightly season the fillets and spread the minced dill over them. Place the fillets on a greased pan, skin side up. Brush olive oil over the skin and broil for 3 to 4 minutes. Turn over and continue to broil for a few