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levels of contaminants such as PCBs (that's short for polychlorinated biphenyl, in case you were wondering). The Environmental Defense Fund has issued a health advisory due to the high levels of contaminants.

Omega-3s: Even though farmed fish are typically "fattier," they possess less of the beneficial omega-3s due to the diet they're fed. Wild fish (especially salmon) have a more vibrant color and a higher omega-3 content.

Environmental concerns: Farmed fish pose some growing environmental concerns that you just don't have with wild fish. In particular, environmentalists are worried about all the waste from fish farms that's just getting dumped into the oceans and the amount of food required to grow these fish.

Lime Shrimp with Mango/Pineapple Brown Rice

I'm a fan of shrimp because it's versatile and easy to cook. This recipe pairs shrimp with brown rice, which is a lower-glycemic grain. Serve this dish with a side salad for a perfect summertime meal.

Specialty tools: 4 skewers, soaked for an hour; gas or charcoal grill, or grill pan

Preparation time: 15 minutes

Refrigeration time: 2 hours

Cooking time: 4 minutes

Yield: 4 servings

2 tablespoons canola oil

1 teaspoon dried ginger

1 garlic clove, minced

1/4 teaspoon dried crushed red pepper

16 uncooked jumbo shrimp, peeled and deveined

2 tablespoons fresh lime juice

1 tablespoon reduced-sodium soy sauce

2 cups cooked short-grain brown rice (about 1 1/4 cups uncooked)

1/3 cup mango, chopped

1/3 cup pineapple, chopped

3 green onions, thinly sliced

1 For the shrimp: Whisk 1 tablespoon of the canola oil, 1/2 teaspoon of the ginger, plus the garlic and crushed red pepper, in a medium-sized bowl. Add the shrimp, toss, and let sit in the marinade, covered, for 2 hours in the refrigerator.

2 For the rice: Whisk the remaining tablespoon of canola oil and 1/2 teaspoon of ginger, plus the lime juice and soy sauce, in another bowl. Add the cooked rice, mango (see Figure 18-1 for tips on cutting a mango), pineapple, and onions; toss well. Cover the rice and mango salad and let stand at room temperature.

3 Heat the grill to medium-high heat. Thread 4 shrimp onto each of the 4 skewers. Grill the shrimp until they're just opaque in the center, about 2 minutes per side.

4 Mound the rice and mango salad in the center of the plate, top with the grilled shrimp skewers, and serve.

Tip: Steaming your brown rice in a rice steamer rather than boiling it gives the rice a lower glycemic load.

Per serving: Calories 283 (From Fat 80); Glycemic Load 12 (Medium); Fat 9g (Saturated 1g); Cholesterol 168mg; Sodium 348mg; Carbohydrate 29g (Dietary Fiber 3g); Protein 21g.

Figure 18-1: wo ways to cut a mango.

Vegetarian Variations

Eating a few vegetarian meals a week can be quite healthful, even if you're not a vegetarian. Getting more plant-based foods into your diet is one way to enjoy a low-glycemic lifestyle and lose weight while still feeling satisfied after you eat. Following are two top-notch recipes that illustrate how simple and delicious it is to weave vegetarian dinners into your weekly menu.

Barley Risotto with Asparagus and Toasted Almonds

If you haven't used pearl barley other than in soups and stews, you may be surprised to discover that it makes a great substitute for rice in risotto. It has a naturally creamy texture that makes it a perfect fit. Serve this dish with a side salad.

Preparation time: 30 minutes

Cooking time: 50 minutes

Yield: 4 servings

3 bundles asparagus (about 1 1/2 pounds), trimmed

1/4 teaspoon ground black pepper

1 1/4 teaspoons fresh orange zest

5 1/2 cups low-sodium vegetable broth

1 tablespoon extra-virgin olive oil

1 medium onion, finely chopped

3 garlic cloves

1 1/4 cups pearl barley

1/2 cup dry white wine

1/2 cup toasted, slivered almonds

1 ounce finely grated parmesan cheese (optional)

1 Cut the asparagus tips diagonally into 1/2-inch-thick