Healthy Recipes

Baked Striped Bass in Paprika Sour Cream
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Light sour cream ¼ cup
Juice of ½ lemon
Salt ¼-teaspoon
Freshly ground pepper to taste
Scallions, thinly sliced 2
Water 2 tablespoons
Paprika 1 teaspoon
Fresh dill leaves, coarsely chopped 2 tablespoons
Striped bass or other white fish (eg, red snapper, cod), cut into 2 filets ¾-pound
Cooking spray

  1. Preheat oven to 450°F.
  2. In a small mixing bowl, combine sour cream through dill.
  3. Place fish skin side down in a small casserole dish coated with cooking spray. Coat tops and sides of fish with sour cream sauce and bake for about 20-25 minutes (for a 1 ½-inch filet; less for a smaller filet), until fish flakes easily.

5 very lean meats; 0.5 vegetable; 0.5 fat

Side Suggestions: Apple and Walnut Salad
Toss 2 cups of your favorite salad greens (try endive or arugula) with 1 small diced green apple, 2 tablespoons toasted chopped walnuts, and 2 tablespoons crumbled goat cheese. Whisk together 1 tablespoon minced shallot, 1 tablespoon olive oil, and 2 tablespoons white wine vinegar. Toss salad mixture with dressing, and add 1/8 teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 202 calories; 12 g carbohydrate; 5 g protein; 16 g fat (4 g sat); 2 g fiber; 224 mg sodium. Exchanges: 2.5 fats; 1 vegetable; 0.5 fruit; 0.5 medium-fat meat substitute.

Crusty Bread (Italian or French)

Nutrition Facts
Serving Size ½ of recipe
Calories 223
Total Fat 8 g
Saturated Fat 3 g
Sodium 429 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Protein 32 g
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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