Macadamia-Nut-Crusted Mahimahi

We’ve all been there. You had a bad day, so you reach for the chips and cookies. Stress weakens your willpower, and that ice cream starts looking pretty good. Overcome your stress with these helpful tips.

Listen to your body. Maybe you’re feeling fatigue set in from an intense workout or the emotional stress from a hard day at work. Focus on what your body needs, not what it wants.

Maintain a low-glycemic diet. Avoid high-glycemic foods such as crackers, white breads, pastas and cookies. Instead reach for quality proteins, healthful fats and fiber, all of which help you feel more energized and well balanced.

Be mindful of activity. People who are stressed tend to reduce their physical activity, which is just the opposite of what you should be doing. Studies have proven that even 20 minutes of moderate activity releases feel-good endorphins that instantly improve your mood and well-being.

Macadamia nuts are a good source of protein, calcium, potassium and fiber, as well as stress-busting omega-3 fatty acids. They are low in sodium and filled with a wide variety of minerals, and they provide energy and help build muscle and connective tissue and fortify blood plasma. Pair them with mahimahi, and you’ve got a stress-relieving feast.

 

Macadamia-Nut-Crusted Mahimahi

2 6-ounce mahimahi fillets

2 tablespoons crushed macadamia nuts

1 tablespoons minced coconut

1 egg white

1/2 teaspoon crushed garlic

Pepper to taste

In a small bowl whisk together the egg white and garlic. In a separate bowl combine the nuts, coconut and pepper. Dip the fillets in the egg mixture, then in the nut mixture, and coat evenly. Place them on a baking sheet. Bake at 375 degrees for 12 to 15 minutes or until the fish is flaky and the crust is toasted. Serves two.

Each serving: calories, 230; fat, 7 grams; carbs, 2 grams; protein, 33 grams

Editor’s note: Taylor Matheny is an Oklahoma–based fitness trainer and chef. She studied sports nutrition while learning culinary techniques and is certified in personal training and sports nutrition. Finding herself in the bodybuilding industry—she’s also an IFBB pro bikini competitor—she honed her cooking skills on contest diets. Currently, she works as a personal chef and is a spokesmodel for Myogenix.