This week's blog post is written by guest blogger, Nancy Wilson, RDN. Her post comes at a perfect time with new studies published showing that eating baked or broiled fish on a weekly basis, regardless of omega-3 fatty acid concentration, is great for brain health. Add the ingredients for the recipe below to your ShopWell shopping list and try out her recipe for a brain-boosting dinner!
Hello there! My name is Nancy Wilson and I am a registered dietitian from the Midwest, recently moved to beautiful northern California. I enjoy the simple things in my life; phone conversations with friends, the sunshine, the beach, early morning jogs, coffee, and trying new recipes that require whole foods and minimally processed foods.
I am not a perfect eater by any means. I occasionally eat fast food and enjoy some candy, but what I have found is that I feel better when I eat better. I have more energy, better focused at work, and sleep better.
Easier said then done though, right? Not everyone, including myself, is an expert chef who can whip up 3 healthy, well balanced meals every day. It’s much easier to buy a frozen pizza than to make a pizza from scratch, right? I am constantly faced with the battle of convenience versus healthy eating.
Instead of putting the pressure on yourself to totally transform your eating habits it makes more sense to start small. Just like with starting a new exercise routine, you will get burnt out quickly if you try to do too much too soon.
I like to try at least one new recipe each week. If I don't end up liking how it comes out, or it was too time consuming to prepare, then I usually don’t make the recipe again. If it does turn out well and it was easy enough to prepare I add it to my list of meals to repeat.
As I mentioned earlier, I try to find recipes that require mostly whole foods. A whole food is one that is in its natural state without any added ingredients. Some examples are almonds, fruit, vegetables, and fish.
Most of my recipes contain at least one or two whole foods, along with some minimally processed foods. I like to look at the ingredients list on things like cheese, pasta sauce, and cereal, to find those that are the least processed. One rule of thumb is to look for products that contain less than 5 ingredients.
The recipe I’m going to share today incorporates fish, which is a lean source of protein and a whole food. It is a great dinner entrée to prepare during the week because it can be into the oven after just 10 minutes of prep time.
Creamy Lemon-Dill Cod
(4, 4-ounce servings)
Here’s what you will need:
1-pound fresh or frozen cod (defrost frozen cod overnight in the refrigerator)
3 Tablespoons fresh lemon juice
1/4 cup mayonnaise
1 teaspoon dried dill OR 2 teaspoon fresh dill (can be bought fresh in most grocery stores)
1/3 cup Parmesan cheese
1 Tablespoon olive oil
A dash of black pepper
Here’s what to do:
- Preheat oven to 400 degrees.
- In a small bowl combine mayonnaise, Parmesan cheese, olive oil, dill, black pepper, and lemon juice.
- Place fish atop a foil covered baking sheet (foil makes clean up an easy task)
- Spoon the mixture evenly onto each piece of fish
- Bake fish for about 25 minutes. It should flake easily with a fork and should reach 145 degrees.
- Enjoy with a fresh salad or your favorite vegetable side dish!
I hope you like this recipe! If it doesn't sound like something you would enjoy, I encourage you look for something else to try!