Food and Nutrition

Once I begin school I will probably have a lot more health tips to throw out there.  I always try to eat healthy.  I try to make sure i'm getting fruits and veggies into my diet, lean proteins and whole grains.  Last night for dinner I made fish with a bread crumb topping.  It was yummy. Fish has heart healthy omega 3 fatty acids in them.  Make sure when you pick your fish out that it does not smell.  That means it isn't fresh.

6 fillets white fish - I used tilapia, but you could use any other white fish such as cod, or even salmon
1 cup panko bread crumbs
3 tbsp olive oil
2 tsp lemon peel
3 tbsp fresh parsley, chopped
sea salt and pepper to taste

Preheat oven to 400.  Combine bread crumbs in a bowl with oil, lemon peel, parsley and salt and pepper and mix.  Line a baking sheet with parchment paper or foil and spray with cooking spray.  Lay the fish out and sprinkle with salt and pepper.  Spoon bread crumb mix onto fish and press it down a little bit.  Bake at 400 degrees for about 10 - 12 minutes.  General rule of thumb is for every 1" of fish you need to bake it approximately 10 minutes.  The lemon that I used to grate the peel, I quartered up and used that to squeeze ove rtop of the fish after it was done baking.  I served this with brown rice and a salad.

Mayo Clinic - Benefits of fish