One of the keys to good nutrition involves moderation and variety. It’s important to rotate what foods you eat to benefit from the wide variety of nutrient and caloric content of food items, keep from getting bored and reduce the risk of developing food sensitivities or other health issues related to food. When it comes to your fueling plan, how much variety do you think you really get? Protein is a good example we can use here. Do you most often consume chicken, turkey, red meat, pork, beans, legumes, nuts or fish? If you find you are loaded with one item (like chicken) try to work a few other lean proteins into your rotation for a new taste and nutritional benefit!
Last night, a friend of mine that savors and appreciates the taste, texture and value of every bite of each meal more than anyone I know, was saying how she was looking forward to getting home to eat her left-over salmon that she had prepared herself for dinner. From there, we got on the topic about fish, as she asked if I eat fish very often. Although I hate to admit it, I don’t. I definitely don’t prepare fresh fish myself and it is not something I often look forward to having for a meal. However, with that being said, when I am out at restaurants or have the option to choose a dish at an event, I will often opt for a fish plate. I do this because I know it is a good protein source and depending on the type of fish, is often high in omega-3 fatty acids. I know with that choice I have added variety to my plan, as well as another healthy component to my diet – that when prepared right can taste great (and tolerable!).
Funny enough, one of the first meals my friend and I shared over 8 years ago was a fish taco! It was something that I never would have chosen on my own and actually never had, but I was thankful to be introduced to it. As the Harvard School of Public Health summarized, although there is concern regarding the risk of consuming fish due to pollutants and environmental toxins in the water, consuming fin fish and shellfish offers more health benefits then risks. So in moderation, enjoy your fish! I most often choose grilled salmon, shrimp or halibut – but this summer dabbled in crawfish and crabs. Keep fried fish as a “treat” meal and look for grilled, seared or baked.
Kudos to my old friend and for those of you who enjoy new recipes and are looking for a healthier, crispy fish – here is a delicious, gluten-free recipe from the August/September 2011 issue of Clean Eating Magazine:
CRISPY FISH TACOS with roasted corn, grapefruit & cucumber salsa
serves: 4 hands on time: 40 minutes total time: 40 minutes
INGREDIENTS:
2 ears corn, husked
1 medium ruby red grapefruit
1/4 medium English cucumber, diced
1/2 medium white onion, diced
2 plum tomatoes, seeded and diced
1 serrano pepper, seeded and minced
Zest and juice 2 limes, divided
2 tbsp olive oil
1/4 cup chopped fresh cilantro
1/2 tsp ground cumin, divided
1/2 tsp sea salt, divided
8 small corn tortillas
1/4 cup brown rice flour
4 egg whites
1 cup brown rice crisp cereal
8 oz boneless, skinless Pacific Halibut, cut into 1-oz strips
Olive Oil cooking spray
1/3 cup nonfat plain Greek Yogurt
1/3 cup crumbled low-fat feta or queso cotija cheese
INSTRUCTIONS:
1. Prepare salsa: Arrange oven racks in center and top half of oven and preheat oven to broil. Trim about 1 inch from tip of corn to forma a flat end. Place corn on a baking sheet and transfer to top oven rack. Broil, turning once, until kernels are brown and blistered, about 18 minutes. Remove from oven and let cool to room temp. Over a cutting board, stand corn upright on cut end and carefully slice kernels from cob in a downward motion. Transfer kernels to a medium bowl. Cut peel and white skin from grapefruit. Working over bowl of corn, use a paring knife to segment grapefruit, adding segments to bowl and allowing juice to drip over kernels. Add cucumber, onion, tomatoes, serrano pepper, zest and juice of 1 lime, oil, cilantro 1/4 tsp cumin and 1/4 tsp salt to bowl. Mix well, cover with plastic wrap and refrigerate until needed.
2. Preheat oven to 425 degrees F. Stack torillas on top of each other and wrap in aluminum foil. Place packet on 1 side of parchment-lined baking sheet.
3. In a shallow bowl, add flour. In a separate shallow bowl, whisk egg whites, remaining 1/4 tsp cumin and 1/4 tsp salt. In the bowl of a food processor, pulse rice crisp cereal into a fine powder, transfer to a third shallow bowl. Pat halibut dry with paper towel. Working 1 at a time, coat each strip in rice flour, then egg mixture, and finally, rice cereal. Arrange strips in a single layer on empty side of baking sheet. Mist strips with cooking spray and bake in center of oven for 6 minutes or until coating is golden.
4. Meanwhile, in a small bowl, combine yogurt, feta and remaining lime zest and juice. Set aside.
5. To assemble, carefully open foil packet of tortillas and allow steam to escape. Lay tortillas in a single layer on cutting board and spoon salsa onto center of each, dividing evenly. Top each with 1 strip halibut and yogurt-feta mixture, dividing evenly. Fold closed and enjoy!
Nutrients per 2 tacos: Calories: 474, Total Fat: 14g, Sat. Fat: 3g, Monounsaturated Fat: 7g, Polyunsaturated Fat: 2g, Carbs: 65g, Fiber: 7g, Sugars: 12g, Protein: 27g, Sodium: 533mg, Cholesterol: 29mg.
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