I love my baked haddock! I love making it at home, because I have control over what I put on it and play with the toppings using various nuts. But when dining out, I find that most restaurants bake it in a mountain of breadcrumbs or, even worse, use Ritz Cracker crumbs in lieu of breadcrumbs. Seems like a healthy alternative, right? Well, I wanted to reveal some interesting ingredients inside the Ritz Cracker.
One serving (5 crackers) is 80 calories. But don’t let the low calorie assumption trick you into thinking it is healthy. The ingredients are highly processed and include High-Fructose Corn Syrup – HFCS is manufactured from GMO surplus corn, yielding a cheap replacement to table sugar. Studies have shown that consumption of high-fructose corn syrup in beverages and food products may play a role in the epidemic of obesity. It also contains artificial coloring (including Yellow 6). According to The Center for Science in the Public Interest (CSPI), food dyes pose a number of risks to the American public and they are calling on the Food and Drug Administration (FDA) to ban Yellow dye # 6. A new CSPI report says Yellow dye # 6 contains known carcinogens and contaminants that unnecessarily increase the risks of cancer, hyperactivity in children and allergic reactions.
I am reporting this because, we as consumers, need to know what is in our food. Below I am sharing a delicious recipe for my Paleo Inspired Baked Haddock, using nuts instead of breadcrumbs or Ritz Cracker crumbs.
I hope you enjoy.
Paleo Inspired Baked Haddock
The nuts I use are from Organic Living Superfoods. They have a variety of nuts to choose from, and one of my favorites is their Organic Raw Sprouted Rosemary Garlic Pistachios, Almonds & Pepitas. This mix combines the vibrant flavors of fresh rosemary and green onion with garlic, dried herbs and spices. Finished with the buttery flavor of cold pressed olive oil, these pistachios and almonds will definitely capture your taste buds. Their nuts are soaked overnight (germinated) for easier digestion allowing the nutrients to be better absorbed by the body.
½ - 1 cup raw shelled pistachios or what I recommend above
2 Tbs. Avocado or Olive Oil
1/8 tsp. black pepper to taste (only if using plain nuts)
Pinch of salt (only if using plain nuts)
4 cod fillets, preferably loin pieces (4 to 6 oz. each)
2 Tbs. Dijon mustard
Heat the oven to 425°F. Line a small baking sheet with foil or lightly grease the pan.
Chop the pistachios into medium-fine pieces. Or, pulse in a food processor or Vitamix. Combine the nuts, salt, and pepper in a shallow bowl. (If using nut mixture above, no need to add salt or pepper. These nuts are full of flavor!) Drizzle with the oil and toss with a fork until the mixture is evenly moistened.
Spread the top of each fillet evenly with the mustard. Press the mustard-coated side of each fillet into the nut mixture to generously coat the fish. Set the fillets, coating side up, on the prepared pan. Sprinkle the remaining nut mixture over the fillets to form a thick coating.
Bake the fillets until the topping is crisp and browned and the fish is cooked through, 10 to 12 min., depending on thickness. Serve immediately.
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Paleo Inspired baked haddock recipe