Fish is a great source of lean protein and omega-3 fatty acids, which are essential for a healthy heart and brain. Studies have shown that eating fish regularly can reduce inflammation and may even help protect against age-related mental decline. The American Heart Association recommends having fish twice a week for optimal health
benefits.
Couscous, a popular side dish, is another healthy option that is rich in selenium, a mineral important for thyroid function and metabolism. It also contains unrefined carbohydrates that can boost serotonin, a hormone that helps regulate mood and sleep. Additionally, the tomatoes in this recipe provide lycopene, lutein, and zeaxanthin, antioxidants that promote eye and heart health. The lemon and tomatoes also offer a significant amount of vitamin C, which has
numerous health benefits, including boosting the immune system and reducing the risk of dementia.
Overall, this dish is a delicious and nutritious option that can easily be incorporated into a healthy diet.
Crunchy Baked Fish
Ingredients:
¼ cup low-fat buttermilk
1 tablespoon Old Bay Seasoning
1 pound firm white fish (halibut, cod, hake or mahi-mahi)
¼ cup white whole wheat flour
2
large egg whites whisked
1 cup whole wheat panko breadcrumbs
Step 1:
Preheat oven to 425 degrees. Line baking sheet with parchment paper or silicone mat and coat with cooking oil.
Step 2:
Combine buttermilk and seasoning. Marinate fish in mix for 20 minutes.
Step 3:
Bread the fish by dipping in flour (shake off excess), then eggs whites (let excess drip off),
then in bread crumbs. Make sure entire filets are well covered with bread crumbs.
Step 4:
Place battered fish on baking sheet and bake for 8 minutes on one side and 5-10 more on the other side. Fish should flake with a fork.
Lemony Couscous
Ingredients:
2 tablespoons avocado or olive oil
1 cup whole wheat couscous
1 onion, diced
3 garlic cloves, minced
1
large lemon, zested, juiced
1½ cups water, vegetable or chicken broth
2 Roma tomatoes, seeded, finely diced
2 scallions, finely sliced
Step 1:
Heat oil in pot with fitted lid. Add couscous and toast for 1 minute. Add onion and garlic and, sauté 30–60 seconds, or until garlic is fragrant.
Step 2:
Add lemon zest, water or broth, bring mixture to a boil, then turn off heat and cover pot with a lid. Let cook
for 10 minutes.
Step 3:
Fluff the couscous with a fork. Fold in lemon juice, tomato and scallions.
