I’m training for the Disney Marathon which will be held on January 9, 2011 at my favorite place in the world: Walt Disney World! This new goal has been exhilarating and challenging at the same time. Even though I said I would never do this, I found myself justifying eating a bit more because of the mileage that I’ve logged, and I actually gained two pounds. This proves all the research that I’ve read that says weight management is 80% diet and only 20% exercise. Even though I logged six miles on the treadmill, I sat on my butt for the rest of the day at work, and calories burned is about the total activity level for the entire day, not just the one hour of exercise. So, my justification of a few extra saltines with peanut butter, Greek yogurt and a bowl of ice cream added up to more than my total calories for the day.
Now I’m getting back on track and logging my food in my online food diary at The Daily Plate. This happens every couple of months….I slack off on my food diary, get busy and don’t think about what I’m eating and then I gain a few pounds. But, as long as I catch it early, it’s not too hard to get back on track.
I’m trying to incorporate more fish in my diet because fish is low in calories, high in protein and super easy to prepare for dinner. One 3-ounce portion of cod, for example, has 20 grams of high quality protein for only 100 calories!
I’ve blogged previously about the health benefits of salmon, but did you know that white-fleshed fish is also extremely good for you? White-fleshed fish, like halibut and orange roughy don’t have as many omega-3 fatty acids as salmon, but they still have some of these healthy fatty acids (for less calories).
White-fish is also high in selenium, which has been linked to lower rates of cancer. One of my favorite types of white-fish is tilapia. It has such a mild flavor that it is perfect for grilling, baking or incorporating into a wide variety of dishes. I made two recipes with tilapia this week: fish tacos and homemade fish sticks. My kids LOVED the homemade fish sticks and it brought me back to when I was a kid and ate “fish fingers” almost everyday for lunch during the summer.
This recipe is perfect because it is delicious, healthy and the kids love it, a combination that is hard to come by. Try out this recipe and let me know what you think! (I forgot to take a picture of the fish sticks I made last night, so I pulled this picture from a recipe on WomansDay.com)
Healthy Fish Sticks
- 2 egg whites
- 4 Tilipia Filets, cut into two inch strips
- ½ cup whole wheat panko
- Cajun seasoning
- ½ cup whole wheat flour
- Non-stick cooking spray (I like the Olive Oil one for this recipe)
- Preheat the oven to 375
- Whip the egg whites with one tablespoon of water in a small bowl
- Mix the whole wheat panko and Cajun seasoning in a second small bowl
- Place the whole wheat flour in a third, separate bowl
- Dip the tilapia strips first into the flour, then egg whites, then panko. Place on a baking sheet sprayed with non-stick cooking spray.
- Spray the fish sticks with a coating of non-stick cooking spray
- Cook for 15 minutes, flipping them over once during cooking
I love using panko for “faux frying” foods. Panko is a Japanese breadcrumb that is crunchy. You can find Ian’s whole wheat panko at Harris Teeter or Earth Fare. I also found regular panko at Bloom and Trader Joes.
Do you like fish? Do you enjoy eating fish if it is not fried? I live down in the south and we have a fried fish restaurant on every corner, but it is hard to find delicious fish that is not deep fried or covered in butter. That is why I like to cook at home most nights!