The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Fish, nuts, arugula and asparagus. Ingredients for a perfectly nutritious winter meal. Last week, the family and I headed to Artie's in Fairfax. There were 5 of us plus my 9-month-old daughter, who will eat whatever comes near her highchair tray. Some of us ordered the salmon (including my 3-year-old toddler), some of us the skate special and one of us (my husband) the pecan-crusted trout. He made the best choice that night. The trout was coated in a light pecan mixture and topped with a chardonnay citrus sauce and pecan halves. Delicious! Served alongside a lemon-dressed arugula salad and steamed asparagus, my husband ordered the most nutritious meal that night.
Both rich in omega-3s, pecans and trout pair perfectly. The asparagus and arugula are loaded with dietary fiber, vitamins (like vitamin K, folate and antioxidant vitamins A and C), minerals (potassium) and disease-preventing plant chemicals.
Try making this at home. Yes, this dish provides a boatload of nutrients. But, you can make it more healthfully at home (lower in sodium, fat and calories). To make at home, grind pecans and whole wheat flour and place mixture on plate.In a bowl, add only flour. Dredge fillet through whole wheat flour, shake off excess and press flesh side down in pecan/flour mixture. Saute in olive oil or a little butter until cooked through. Top with your favorite sauce (there are a ton of pecan-crusted trout sauces online!) and pecan halves. Serve with dark green veggies or salad. Enjoy!
Have any favorite nut-crusted fish recipes? Please share with us! Feel free to leave a comment here or email me at rkleiner@nfi.org.
Posted by Rima Kleiner, MS, RD
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.
