The amazing thing about Alaskan cod is that it only has 0.4 grams of total fat, which makes it virtually fat-free, yet such a large percentage of the fat is in the form of omega-3 fatty acids. Omega-3 fatty acids are essential because your body needs them but can’t make them on its own, thus they must be obtained through your diet. They reduce your risk of developing cardiovascular disease by preventing inflammation, reducing cholesterol and other fats in the blood stream and helping you maintain a normal blood pressure.

You will only find vitamin B-12 in animal-based foods, and Alaskan cod is one of the best sources. Vitamin B-12 is essential for the normal development of red blood cells and hemoglobin, and it keeps your nerves working properly. It may also keep your heart healthy by removing the amino acid homocysteine from the blood; high levels of homocysteine are associated with cardiovascular disease. (Source)

Seafood in general plays an important role in a balanced diet. Many types are high in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments. However, some fish also contain toxin levels that can pose certain health risks if eaten too frequently.

Seafood contaminants include metals (such as mercury, which affects brain function and development), industrial chemicals (PCBs and dioxins) and pesticides (DDT). These toxins usually originate on land and make their way into the smallest plants and animals at the base of the ocean food web. As smaller species are eaten by larger ones, contaminants are concentrated and accumulated. Large predatory fish—like swordfish and sharks—end up with the most toxins. You can minimize risks by choosing seafood carefully.

Seafood Watch provides recommendations for the safest seafood. These recommendations are science-based, peer reviewed, and use ecosystem-based criteria. Check out their Super Green List and learn more about mercury in seafood on the EDF website.

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Lemon Butter Baked Cod

Prep Time: 15 minutes

Cook Time: 30 minutes

Number of servings: 2

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 1 lb cod fillets
• 1/4 cup ghee/organic butter, melted
• 2 tbsp lemon juice
• 1/2 cup almond flour
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper

Instructions

1. Preheat oven to 350 ℉.
2. Combine butter and lemon juice in a small, shallow bowl.
3. In another shallow bowl, combine almond flour, salt and pepper.
4. Dip fish into butter mixture and then coat with flour mixture.
5. Place fish in ungreased square baking dish.
6. Pour remaining butter mixture over fish.
7. Cook uncovered in 350 degree oven until fish flakes easily with fork, 25-30 minutes.
8. Serve with lemon wedges.
9. Enjoy!

Notes:

If you have the time, put the dredged fish in the refrigerator for at least an hour before cooking it. This allows time for the coating to stick to the fish to help create more crispiness in the oven while cooking.

Lemon Butter Baked Cod

• 1 lb cod fillets
• 1/4 cup ghee/organic butter, melted
• 2 tbsp lemon juice
• 1/2 cup almond flour
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper

1. Preheat oven to 350 ℉.
2. Combine butter and lemon juice in a small, shallow bowl.
3. In another shallow bowl, combine almond flour, salt and pepper.
4. Dip fish into butter mixture and then coat with flour mixture.
5. Place fish in ungreased square baking dish.
6. Pour remaining butter mixture over fish.
7. Cook uncovered in 350 degree oven until fish flakes easily with fork, 25-30 minutes.
8. Serve with lemon wedges.
9. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

I was excited to find wild-caught fish because it is a much better choice than farm-raised fish. Wild-caught fish eat kelp, algae, seaweed, fish, and other organisms in their natural environment that their bodies can easily metabolize. The diets of farmed fish typically include genetically modified monocrops such as soy, corn, and canola that are not found in their natural environment and are typically nutrient-poor compared to their natural diet. Since wild-caught fish eat a more varied and natural diet, they tend to be higher in most vitamins and minerals than farmed fish. (Source)

Eating mahi mahi benefits your health by contributing to your daily protein intake. Each 3-ounce serving of the fish provides 20.2 grams of protein, which your body uses to maintain your tissues. Mahi mahi is a source of complete protein, which means it contains all the essential amino acids you need to survive. Eat mahi mahi on a regular basis to help you reach your target protein intake — 0.4 grams per pound of body weight, according to the Iowa State University Extension. A 3-ounce portion provides approximately one-third of the recommended daily protein intake for a 150-pound individual.

Mahi mahi also serves as a source of essential vitamins. The fish contains several B vitamins, including thiamin, riboflavin and vitamin B-6. It provides a particularly rich source of niacin, or vitamin B-3 — each 3-ounce serving contains 45 percent of the recommended daily intake for women, or 39 percent for men, according to the Linus Pauling Institute. Your body needs B vitamins to support your metabolism, and these nutrients also help nourish your skin and liver.

Adding mahi mahi to your diet helps increase your iron intake. Iron helps your red blood cells carry oxygen throughout your body, so your tissues have a steady supply of fresh oxygen to support their day-to-day functioning. Mahi mahi contains heme iron, a form of iron readily absorbed by your body. A 3-ounce serving of mahi mahi provides 1.2 milligrams, which is 15 percent of the daily requirement for men and approximately 7 percent for women, according to the Office of Dietary Supplements. (Source)

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Cilantro Lime Mahi Mahi

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 3 cloves garlic
• 1 cup packed cilantro leaves
• 2 limes, zested
• 2 teaspoons ground cumin
• 1 1/2 teaspoons Himalayan Pink Salt
• 1 teaspoon freshly ground black pepper
• 1/4 cup tequila
• 1-2 pounds mahi mahi (tilapia or grouper will work too)
• 1 tablespoon olive oil
• Lime wedges

Instructions

1. Pre-heat oven to 375 degrees.
2. Put the garlic, cilantro, lime zest, cumin, salt, and pepper in a small food processor bowl and pulse until combined, approximately 20 seconds.
3. With the processor running, add the tequila.
4. Put the tilapia fillets into a 1 gallon resealable bag, add the garlic mixture and move around to coat each fillet.
5. Set aside at room temperature for 15 to 20 minutes.
6. Brush baking sheet with olive oil.
7. Bake for 10-12 minutes until the fillets are just cooked through and opaque.
8. Cut into strips and serve with salsa, guacamole, slaw and lime wedges.
9. Enjoy!

Cilantro Lime Mahi Mahi

3 cloves garlic
1 cup packed cilantro leaves
2 limes, zested
2 teaspoons ground cumin
1 1/2 teaspoons Himalayan Pink Salt
1 teaspoon freshly ground black pepper
1/4 cup tequila
1-2 pounds mahi mahi (tilapia or grouper will work too)
1 tablespoon olive oil
Lime wedges

1. Pre-heat oven to 375 degrees.
2. Put the garlic, cilantro, lime zest, cumin, salt, and pepper in a small food processor bowl and pulse until combined, approximately 20 seconds.
3. With the processor running, add the tequila.
4. Put the tilapia fillets into a 1 gallon resealable bag, add the garlic mixture and move around to coat each fillet.
5. Set aside at room temperature for 15 to 20 minutes.
6. Brush baking sheet with olive oil.
7. Bake for 10-12 minutes until the fillets are just cooked through and opaque.
8. Cut into strips and serve with salsa, guacamole, slaw and lime wedges.
9. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

– Eat Better. Feel Better.