Last updated: February 16. 2013 2:21AM - 162 Views

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March is national nutrition month!

Earlier this month we discussed how to get your plate in shape by making it half fruits and vegetables.

Various pointers were given on how that might be accomplished.

One suggestion was to plan meals with a focus on vegetables as the entree and meats as the side dish.

Getting your plate in shape also means to vary your protein. Beans, fish, and eggs are all alternatives to the usual meat and poultry.

Each family has their favorite meals. At times it is difficult to introduce a new dinner item.

Varying protein at dinner might be a bit of a challenge at first, however, start with one night a week.

Select recipes as a family project.

It is also recommended that twice a week we eat seafood. Seafood does include fin fish as well as shellfish and fish like tuna, salmon, and tilapia.

Fish can be purchased fresh, frozen or canned.

Beans are another good source of protein and fiber. They are low in cost and if you choose canned, they take a limited amount of time to prepare.

Eggs are considered a high quality protein.

If you choose to only use the egg whites, they are low in calories yet high in protein.

Choosing beans, eggs and fish as alternative protein may help your pocket book along with your boost your health.

Here is a recipe to get you started on varying your protein.

Fish and vegetables


4 frozen white fish fillets or cod or perch (total of 16-20 oz.)

16 ounces frozen mixed vegetables

1 small diced onion

1 teaspoon lemon juice or fresh lemon, sliced thin

1 Tablespoon parsley flakes - dried or fresh chopped

4 10x12 -inch tin foil squares


1. Preheat oven to 450 degrees.

2. Separate and place fish fillets in center of each tin foil square.

3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.

4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal.

5. Bake for 10 minutes. Serve.

6. Refrigerate leftovers.

Source: Snap ED USDA

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