Fish, nuts, arugula and asparagus. Ingredients for a perfectly nutritious winter meal. Last week, the family and I headed to Artie’s in Fairfax. There were 5 of us plus my 9-month-old daughter, who will eat whatever comes near her highchair tray. Some of us ordered the salmon (including my 3-year-old toddler), some of us the skate special and one of us (my husband) the pecan-crusted trout. He made the best choice that night. The trout was coated in a light pecan mixture and topped with a chardonnay citrus sauce and pecan halves. Delicious! Served alongside a lemon-dressed arugula salad and steamed asparagus, my husband ordered the most nutritious meal that night.

Both rich in omega-3s, pecans and trout pair perfectly. The asparagus and arugula are loaded with dietary fiber, vitamins (like vitamin K, folate and antioxidant vitamins A and C), minerals (potassium) and disease-preventing plant chemicals.

Try making this at home. Yes, this dish provides a boatload of nutrients. But, you can make it more healthfully at home (lower in sodium, fat and calories). To make at home, grind pecans and whole wheat flour and place mixture on plate.In a bowl, add only flour. Dredge fillet through whole wheat flour, shake off excess and press flesh side down in pecan/flour mixture. Saute in olive oil or a little butter until cooked through. Top with your favorite sauce (there are a ton of pecan-crusted trout sauces online!) and pecan halves. Serve with dark green veggies or salad. Enjoy!

Have any favorite nut-crusted fish recipes? Please share with us! Feel free to leave a comment here or email me at rkleiner@nfi.org.

Posted by Rima Kleiner, MS, RD