(from January/February 2011 EatingWell Magazine)
This easy and elegant recipe combines three super foods (almonds, spinach and cod) to make one flavorful fish dish. This recipe can be used with cod or halibut. Total cooking and prep time is about 25 minutes.
Diabetes appropriate, heart healthy, high calcium, high potassium, low cholesterol, low saturated fat, low calorie, gluten free and supportive to managing or obtaining a healthy weight.
Zest and juice of 1 lemon, divided
1/2 cup sliced almonds, coarsely chopped
1 tablespoon finely chopped fresh dill or 1 teaspoon dried
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 teaspoon kosher salt, divided
Freshly ground pepper to taste
1 1/4 pounds Pacific cod or halibut (see Note), cut into 4 portions
4 teaspoons Dijon mustard
2 cloves garlic, slivered
1 pound baby spinach
Lemon wedges for garnish
1. Preheat oven to 400°F. Spray a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat on stove top. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt. Season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.
Tips & Notes:
Note: Pacific cod, a.k.a. Alaska cod, is considered a good choice for the environment because it is sustainably fished and has a larger, more stable population.
Per serving (the above recipe makes 4 servings): 249 calories; 13 g fat (1 g sat, 8 g mono); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium. Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)
Fit Tip of the Week: Heart Health Month-GO RED!!
In addition to being Black History month, February is also American Heart Month. Health and fitness associations all over the country use February to help to further raise awareness of heart disease in Americans. Since 2007 heart disease has been the leading cause of death in the United States. The American Heart Association estimates that about 85 million Americans (1 in 3 people) have some type of heart disease. Most people think that heart disease is a “man’s disease” but in actuality heart disease is the number one killer in women. The American Heart Association estimates that 90% of women have one or more risk factors for developing heart disease and that heart disease kills one woman every minute.
There are some risk factors for heart disease that cannot be controlled, such as age, heredity and race, gender. However, there are things that can be done (at any age) to help reduce the risk of heart disease and boost your heart health. The preventative treatments suggested by the American Heart Association and the Centers for Disease Control (as well as health professionals all over the nation) are as follows:
1. Physical activity. The CDC recommends physical activity for at least 2.5 hours a week and should include activities that raise your breathing and heart rates and that strengthen your muscles. The activities should be spread throughout the week or into small blocks of time during your day.
2. Eat healthy. Diet does play a role in lowering risk of heart disease. The CDC recommends pretty much the same guidelines used by health and fitness professionals everyday. Eating a variety of vegetables and fruits everyday, limiting foods and drinks high in calories, sugar, salt fat, as well as limiting alcohol consumption all help to contribute to heart health.
3. Not smoking. Smoking is a hard habit to quit, but avoiding smoking and second hand smoke can help lower the risk of heart disease.
4. Know the signs of a heart attack:
- Pain or discomfort in the jaw, neck or back.
- Unusual or unexplained fatigue.
- Feeling weak, light-headed, faint, nauseated or sudden dizziness.
- Chest pain or discomfort.
- Shortness of breath.
- Breaking out in a cold sweat.
If you think that you or someone you know is having a heart attack, call 911 immediately. It could save a life. If you think you or someone you know may be at risk for heart disease, please speak with a health care provider to help begin taking steps that can save your heart and your life.
Being aware of heart disease is the first step in fighting back. The first Friday in February is National Wear Red Day . Wear red tomorrow to show your support in the fight against heart disease and to help support women affected by heart disease. GO RED!!
For more information on heart disease visit:
www.cdc.gov (Centers for Disease Control)
www.goredforwomen.org (The American Heart Association’s Go Red for Women)
For assistance with smoking cessation visit:
www.quitline.com or call 1-800-QUIT-NOW.
Until next week…