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Monday, July 4, 2011

Baked Fish with Whole Wheat Linguine


 1 lb Halibut or other white fish cut into stick shaped piece
2 pounds of plum tomatoes gone through the food processor leaving a little chunky
2 tablespoon fresh chopped parsley
2 cloves fresh garlic chopped
2 tablespoon olive oil
1 fresh basil leaf
1/2 teaspoon each garlic powder, oregano dried
kosher salt and pepper to taste
1 cup of  Italian flavored panko style breadcrumbs
1 egg white
1 box whole wheat linguine
First prepare sauce.
In a large sauce pot, saute the garlic in 1 tablespoon of olive oil until browned. Add the tomatoes, spices except for basil leaf and parsley. Simmer on low for 1/2 hour, keep warm, adding the basil leaf and 1 tablespoon of parsley.

Boil the water and as much pasta as you need for your family in salted water, drain then toss with the last tablespoon of olive oil. Set aside. While pasta is cooking prepare the fish.

 Beat egg white with 1 tablespoon of water. Spread crumbs onto wax paper.  Dip pieces of fish into egg then bread crumbs. On a oil sprayed cookie sheet bake fish for 25 minutes on 350 degree oven until browned.

Assembly:
Place pasta on the plate, top with tomato sauce and fish on the side.. Sprinkle with parsley.

NOTE:
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains. The reason why?
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, high-fiber foods also tend to make you feel full longer.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber naturally.

Tomato Are Good for your Heart!

Because of the Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes in your regular balanced diet you can effectively prevent heart attacks, strokes as well as many other heart related problems that may threaten your life.

By the way there is still time for the giveaway click here for details, ends on July 9th!