July 16, 2018

Healthy Food for Two

Healthy Food for Two

Healthy Food for Two

By Ania Robertson

Easy, quick and healthy fish

Fish is one of the healthiest meal options that provides innumerable health benefits and helps you stay healthy and fit when included in your diet.

Cod: A 3-ounce serving contains 19 grams of protein, 90 calories, 0.6 gram of total fat and 13.4 grams of omega-3 fatty acids.

Salmon: 3-ounce serving contains 17 grams of protein, 177 calories, 17 grams of total fat and 15 grams of omega-3 fatty acids.

Omega-3 fatty acids are polyunsaturated fats that prove to be a perfect choice of food for people suffering from diabetic heart disease and arteriosclerosis.

While omega-3 supplements are beneficial, if you avoid all fish, you still will be missing out on other essential nutrients such as Vitamin B12, B6, selenium, Vitamin D, and Niacin (Vitamin B3) that helps lower bad cholesterol levels in your body.

The FDA recommends two to three 3-ounce servings of fish per week. Make sure to choose a variety of wild caught fish lower in mercury such as salmon, tilapia, tuna (canned light), cod and catfish.

Cod is my choice because of its low calories and very low fat content.

Macadamia nuts-egg battered cod

2 3-ounce fillets of cod, about 1-1.5 inches thick

1 tablespoon Tamari sauce

14 macadamia nuts, ground

dash freshly ground allspice

1 egg

1 tablespoon safflower oil

Rinse fillets in cold water and pat dry with paper towels.

Sprinkle Tamari sauce over the both sides of fish.

Submerge both sides of each fillet in a beaten egg.

Sprinkle and gently press the mixture of macadamia nuts and all spice into the both sides of fillets.

Heat oil in a medium skillet over medium-high heat.

Add the fish, and sauté until lightly browned and just opaque in the center, about 4 minutes per side.

Serve immediately.

Ania Robertson is a certified life coach with additional certification in Ayurveda and Feng Shui.

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