Protein: Fish and beans

Still looking for another way to use up the last of the cherry tomatoes, I came across today’s recipe which I modified from the October 2014 Cooking Light (pg. 26). It has two of the best sources of protein: fish and beans.

One cup of beans provides three times the amount of protein as a serving of red meat (or one 1/4-pound beef patty), without the saturated fat.^[1] (The recommended daily allowance of protein is about 1 1/4 cups of beans.) Healthy protein sources like beans, nuts, fish, or chicken in place of red meat, can lower the risk of several diseases and premature death. For example, the 20-year Nurse’s Health Study found that for every additional 3-ounce serving of unprocessed red meat the study participants consumed each day, their risk of dying from cardiovascular disease increased by 13 percent. And eating processed red meat each day—equivalent to one hot dog or two strips of bacon—was linked to a 20 percent increase in the risk of death by cardiovascular disease.^[2] A variety of (non-red meat) healthy protein sources is best because some non-animal sources may lack necessary amino acids that can be found in other sources.

Millions of people in the world do not get enough protein each day which can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.^[3] That explains why Africans eat bush meat (wild game), such as fruit bats, because it’s historically a very important source of protein for them. Unfortunately, it is also a carrier of the Ebola virus and has led to an epidemic effecting many countries.

Boy, I’m having a hard time segueing from the importance of protein to the simple fact that I’m presenting a great dinner full of the stuff! So here are some “during” photos.

Tilapia with Spinach and White Bean Orzo
3/4 C uncooked orzo pasta
4 (6-ounce) tilapia fillets
1/2 t salt, divided
1/4 t ground black pepper
2 T avocado or coconut oil
3 crushed garlic cloves
1/2 t paprika
1/2 t oregano
1 5-ounce package fresh baby spinach
1 C halved grape tomatoes
1 (15-ounce) can organic cannellini beans, unsalted
Cook orzo in boiling water for time specified on package directions.
Meanwhile, sprinkle fish with 1/4 teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3-5 minutes on each side until flaky. Remove fish from pan; keep warm.

Add remaining tablespoon oil to pan. Add garlic, paprika, oregano, and remaining 1/4 teaspoon salt; sauté 30 seconds. Add spinach and sauté 1 minute to wilt spinach. Stir in tomatoes and beans, and cook a couple of minutes to heat thoroughly.  Add orzo and mix to combine. Put pasta mixture on plate and top with fish fillets.