As Dietitians,  we love to experiment with different foods.  We are food lovers at heart, and although we make our best effort to optimize every meal for our health, sometimes that includes adding some low nutrient dense food with some high nutrient dense foods (a little yin to your yang, if you will) for mind blowing taste. And trust me, if you forgot about your Valentine this year, this recipe will knock her or his socks off!

This dish is going to tantalize your taste buds! The light and flaky white fish have lean protein with all the essential amino acids and potassium. So pump those muscles with your favorite activity and recover with this muscle building meat. Add the walnuts and green beans and you’ve got fiber, essential nutrients, plus poly- and mono-unsaturated fat that all carry anti-inflammatory benefits.

Bacon is an optional flavoring for your green beans and you can reduce the saturated fat and sodium (which should only be around ten percent of your diet) by choosing a center cut, lower sodium version and patting the fat off or ditching it all together. Coconut is also another food that is high in saturated fat, even though it is plant based. So, remember serving size is going to make a big difference when you are using these ingredients. Otherwise, you may find yourself easily going over your caloric needs.

 

• 2 Mahi-Mahi or any white fish filets
• 1 TBSP flour
• 1/3 cup walnuts
• 1 TBSP unsweetened toasted coconut flakes
• Pinch of Salt and pepper
• 1 egg, beaten
• 1-2 cups green beans, rinsed, ends chopped
• 1-2pieces of bacon, center cut
• Olive oil 2 TPSP

Add flour, walnuts, and unsweetened coconut to a food processor and grind until coarse. Pat dry fish. Coat fish with egg, then nut mixture. Heat 2 TBSP olive oil over medium-high heat, and place coated fish in oil. Cook fish for 5 min each side (or until internal temperature reaches 145 degrees F). Set aside. Heat another pan on medium, place bacon  strips on hot pan and cook on each side until crisp. Drain bacon fat from pan and place green beans on medium high heat. Heat covered for 5 minutes and stir. Heat covered for 5 more minutes. We like our green beans slightly crunchy, so keep them in there longer if you want them soft. Chop cooled bacon and add to green beans.

Estimated Calories per dish: 340 calories

Estimated Fat: 23 grams

Estimated Protein: 35 grams

BONUS RECIPE:

Yes, Dietitians like bacon and chocolate! But more importantly, we like to share with friends. Dark chocolate, in moderation (about one-ounce serving), has multiple benefits including improved blood pressure, blood cholesterol levels, and best of all, it can boost your mood. Dipped in strawberries that are vitamin C and folate-rich and you’ve got a nutrient filled dessert that is scientifically proven to make everyone happy!

• 1 package Strawberries
• 1/2-1 cup 60% cacao bittersweet baking chocolate chips (we also tried the 70%, but the add-ons would not stick on as well)
• 1/2-1 cup chopped pecans
• Sprinkles Shaker

Bring a pot of water to a simmer. Put chocolate in a chopper to reduce gobs of chocolate as you are melting it. Add chocolate to a glass bowl and set on top of the simmering water, and then stir consistently until melted. Dip strawberries, add fun toppings. Enjoy!