TUNA BURGER VERSI VIRUS KURUS

1 whole can
some ketumbar
some cili hijau
salt & pepper
1/8 bar of fat free philly cheese
1 egg white

Mix all together and fry on non stick pan.
It's ready to eat!! Try it and you'll love it :)

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MENU PLANNER WITH VIRUS KURUS

• Use ready-to-go menus and shopping lists, or plan your own weekly meals in three easy steps.
• Stretch your food RM with dinner ideas that make ingredients go further and let you plan meals ahead of time!
• From quick to healthy, get dinner ideas that suit your needs, as well as a variety of menus for parties and

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Healthful Ways to Cook Fish

More delicate than meat, fish can dry out easily. To keep moisture in, cook fish quickly over high heat (grilling, broiling, or sautéing) or gently poached in liquid.

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Grilled Fish

When you're grilling fish, keep a close watch. It only takes a few minutes per side before they're done. If the filets are an even thickness, sometimes they don't even require flipping--they can be cooked through by grilling it on one side only.

• Brush the fish lightly with oil or spray with nonstick cooking spray.
• Place fish near the edge of the grill, away from the hottest part of the fire. (Don't try to lift up the fish right away; it will be stuck to the grill).
• Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
• Flip it over when you see light grill marks forming.

Grilled Fish Recipes How to Grill Salmon (Video) Seafood Grilling Plank Grilling

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Poaching Fish

This gentle cooking method is perfect for seafood. Poaching keeps fish moist and won't mask the delicate flavor of the fish. Traditionally, fish is poached in a court-bouillon--broth made from simmering aromatic vegetables and herbs in water, together with peppercorns and something acidic such as lemon juice, vinegar, or white wine. To poach fish, make your own court-bouillon or simply use vegetable or chicken stock.

• Use a pan big enough to lay each piece of fish down flat.
• Pour in enough liquid to just barely cover the fish.
• Bring the liquid to a simmer, and keep it there.
• If you see any bubbles coming up from the bottom of the pan, it's too hot--the liquid should "shimmer" rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).

Quick Poached Salmon with Dill Mustard Sauce Lemongrass and Citrus-Poached Salmon Poached Tuna Steaks Redfish Court-Bouillon How to Poach Fish (Video)

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Steamed Fish

Steaming is another gentle cooking method popular in Asian cuisines. It produces a mild-tasting fish that is often paired with a flavorful sauce.

• Rub the fish with spices, chopped herbs, ginger, garlic, and chile peppers to infuse flavor while it cooks.
• Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
• Pour about 1½ inches of water into the pan.
• Place the steamer over the water, cover the pot, and bring the water to a boil.
• Begin checking the fish for doneness after 10 minutes.

China Moon Salmon Steamed Tuna Fish Chinese-Style Steamed Fish Steamed Fish with Ginger Florns' Chinese Steamed Fish

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Broiled Fish

When the weather's not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results. It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. For easy cleanup, line the broiler pan with a piece of foil.

Heavenly Halibut Charbroiled Salmon Yogurt-Marinated Salmon Fillets (Dahi Machhali Masaledar) E-Z Marinated Swordfish Torsk (Cod Fillets)

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Baked Fish

Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it's baked, though, doesn't mean it's healthy: watch the amount of butter, oil, mayonnaise, or cheese called for in the recipe.

Dijon Crusted Halibut Crab-Crusted Grouper Yin-Yang Salmon Red Snapper Livornese

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Dark chocolate better than fruit juice?

Great news for chocolate lovers: new research published February 7 in Chemistry Central Journal claims that chocolate contains more antioxidants (polyphenols and flavanols) than fruit juice. Take note: the research was conducted by Hershey.

When researchers at the Hershey Center for Health & Nutrition compared antioxidants in dark chocolate to those in fruit juice powder, they found that the chocolate trumped the juice with more antioxidant capacity, and a greater total flavanol content. In the study, cocoa products beat out blueberry and cranberry powder on the antioxidant scale. Cocoa powder, however, fell short of pomegranate juice.

 "Cacao seeds should be considered a 'superfruit' and products derived from cacao seed extracts, such as natural cocoa powder and dark chocolate, as 'superfoods,'" researchers said.

Other studies have found that antioxidant-rich chocolate may decrease your risk of cardiovascular disease. The US-based National Heart, Lung, and Blood Institute analyzed the chocolate habits of almost 5,000 adults. Those who ate chocolate five or more times a week were 60 percent less likely to have heart disease. Plus a German study, published in theEuropean Heart Journal, found that modest chocolate intake had a significant effect on people's blood pressure.

But don't get too excited - Dr. Mehmet Oz and Dr. Mike Roizen, best-selling authors and celebrity experts, advise that the flavonoid antioxidants in dark chocolate are so powerful that a tiny piece will suffice. "You don't need a whole bar," they say; "a daily piece the size of a Hershey's Kiss can lower your blood pressure.

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