So the other day at the grocery store, I was talking to the guy at the seafood counter and he convinced me to try something different… White Ruffy. It’s a very mild fish that’s similar in texture to tilapia. And it’s quickly become my new favorite!
I prepared it my favorite fish prep way… Crusted with either toasted wheat germ or flax seed meal. It was SUPER delicious and quite healthy!
Wheat Germ Crusted White Ruffy
1/2 lb white ruffy fillet, rinsed & patted dry
1/4 c wheat germ or flax seed meal
1 egg white
Seasoning of your choice
Heat a non-stick pan that’s been sprayed with non-stick cooking spray over medium-low heat.
Put the egg white in a medium sized bowl. Give the egg white a good beating with a fork, or use liquid egg whites. Put the wheat germ and seasonings on a plate large enough to handle the fish. Pass the fish through the egg whites and then press into the crust mixture, making sure to get both sides coated well.
Place fish in the pan. Cook for 4-5 min on the first side and then about 2-3 min on the flip side or until the thickest part of the fish flakes easily with a fork.
Protein: 22 g
Total fat: 6.5 g
Total carbs: 4 g
Dietary fiber: 4 g
My favorite seasonings to use for this dish is a family recipe that is made at Graveyard Vineyards in Paso Robles, CA. Best seasoning EVER if you ask me.
Well I’m doing it, y’all! Down 10 lbs so far from about 3 weeks ago, and I’ve lost 2.5″! This is exciting news.
The best part about all this is that I’ve been eating more and I know that the food I’m fueling my body and mind with is of good quality and is mostly wholesome. I’m not being super stringent with myself – I did have a brownie Sunday and today, but based on the calories I’ve consumed both days, I could afford it.
I’m learning to track all of my calories using the myfitnesspal app. It’s really making me conscious of the things I’m eating, and how often (or infrequent) I’m eating. Plus at the end of the day or throughout the day, I can check my overall nutrient levels so I can see if I need to go easy on the carbs, or pack on the protein during the last few meals of the day. It’s a pretty cool app that helps you stay accountable for what you’re eating. And really, that’s what I need the most… Accountability.
Lately, I’ve been falling down on the job when it comes to meal planning. And unfortunately, that’s the key component to eating healthy. My goal each day is to eat 5-6 small meals, or 3 medium sized meals with 2-3 snacks throughout the day. This keeps my energy up and my metabolism going. Now, in order to eat that many times a day (I swear I feel like I’m eating all freaking day some times!) you have to plan ahead. ESPECIALLY when you have a job like mine where you may get called out to a clients’ site that day and end up spending hours there.
You’ve got to get creative with your meals, and I’m finding that I lack the finesse that I aspire to have in getting all those meals in each day. What I find to be most awkward is when I realize its time to eat and I’m nowhere near a breaking point with my client, so I have to reach into my purse for my trusty little snack bag of raw almonds (15 per baggie) that I won’t be sharing. Momma always taught me to share, so I end up feeling guilty for eating in front of my client and not offering them some of what I’m having. So this is where my dilemma lies… Do I continue eating in front of them? Do I need to bring another snack baggie to offer to them? Am I the only one that feels awkward? Do I need to explain my “diet” to them and why I’m not offering to share? Aaaggghhh!!! Too much to think about!! So then I tell myself: you’re probably just making a mountain out of a mole hill, so just eat the darn almonds, Sara.
The planning is a challenge for me. I never know what is going to sound good to eat the next day, yet I have to make sure I’m prepared for those days I’m away from the office (aka my living room). So the night before I have to plan and prep for the next day. And all that is a little mind boggling for this “fly by the seat of her pants” lady. But I’m working on it! For instance tonight I boiled up a dozen eggs, cooked up some turkey bacon, peeled & separated an orange, made a batch of tuna with veggies, put almonds, fig bars, and a banana in my lunch box, and got all of that in containers & ready to join the snacks in my lunch box before I head out the door in the morning. Now that’s what I call setting myself up for success!!