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Freelance Pecan-Crusted Walleye and Look…No Calories!

Some of you may have noticed that the recipes in my blog and on my kitchen site are a little different from those of other food bloggers.

For starters, I am not rigid about measurements of ingredients.  I prefer to invite your creativity in the kitchen.  After all, do you see the chefs on the Food Network measuring out their spices?  No, they are chopping and throwing ingredients then flicking those spices into the pot!  Experimenting in the kitchen is what will make cooking fun for you.

Next, I rarely include nutrition information (calories, fat, carbs, etc.) unless someone else provides that information to me.  Can I calculate the nutrients?  Sure – that was part of my training as a Registered Dietitian.  Can I tell you if something is high in Vitamin A or C? Absolutely.  However, I don’t want to be a Debby Downer and make the meal so scientific with calories and grams of carbs and fat that I spoil the meal.  The purpose of the meal is to nourish you while providing pleasure to the palate.

So, let’s get started with this lovely recipe for you, a simple breaded fish, courtesy of my twin sister Barb, an artist, who carries her talents from her studio to the kitchen..

1. Fish. (What are your options?  Take your pick: Tilapia? Cod? Perch? Orange Roughy?  The list goes on and on.)  For Barb, the answer is walleye, where this fish is provided by nephew Sean who loves to fish our Minnesota and North Dakota lakes, while generously sharing his catch of the day.

2.  Chop up pecans, crush some bread crumbs and add a generous amount of lemon zest.  Set aside in a shallow bowl.

3.  Whisk together a whole egg or two, some milk, ground pepper and fresh or ground parsley.  (My sister dries her garden parsley in the fall and keeps it in a jar.)

4. Dip fish in egg mixture first, then roll in pecan mixture.



5. Spray a baking dish with non-stick spray, or use a non-stick pan.  Bake for 20 minutes in  425 degree oven.

6.  Enjoy all except one piece, which must be frozen and saved for twin sister Bev.

Round out the meal with a colorful vegetable such as broccoli or snap peas and a fresh salad or hearty soup. Garnish the fish with lemon, give thanks, and savor every bite!

Note: yes, there are calories, but doesn’t it taste better when you don’t know how many? The key is to eat slow enough so that you give your stomach time to tell your brain to stop eating.  This is so simple, yet many of us have lost the art of taking time to enjoy our food. If you want to work on this, please know that I am running my Intuitive Eating class starting June 9th this summer online. This is an opportunity to make peace with your body, stop dieting, and break free from calorie counting!  Questions?  I’m an email away at [email protected] 




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