Beyond the Table with Nutrition Month

By Jacqueline Gomes, RDN, MBA

Whether it’s starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. March is National Nutrition Month, the Academy of Nutrition and Dietetics urges everyone to “Go Beyond the Table”. The focus of the month is to encourage individuals to be mindful about the impact daily nutrition choices can have on personal well-being and the environment – both now and in the future.

Preparing your foods to go further by planning meals and snacks in advance can help reduce food loss and waste but also maximize nutrition. Rather than focusing on one specific food or nutrient, balancing your food and beverage intake with your energy needs will help make meal time more enjoyable.

Sword Fish with Escarole & Beans

Prep: 10 minutes

Cook: 15 minutes

Ingredients:

1.5 pounds Sword Fish
Zest and juice of 1 lemon
Kosher Salt & pepper
4 tablespoons olive oil, divided
¼ teaspoon red pepper flakes
4 garlic cloves, sliced
2 heads escarole, washed and coarsely chopped
2 (15 ounce) cans Goya Northern White beans, drained and rinsed
½ cup chopped fresh parsley

Directions:

In a small bowl combine lemon zest, lemon juice, 2 Tbsp olive oil, red pepper flakes. Season both sides of fish with kosher salt and pepper, pour lemon juice mixture over fish. Set aside.
Meanwhile, heat a large skillet over medium heat, add 2 tablespoons olive oil. Add in garlic, cook for 2 minutes, then add in escarole and cook just until wilted, add in beans, season with salt & pepper. Remove from skillet to a serving dish.
Place sword fish in same skillet, cook for about 5 to 7 minutes, turning halfway through. Return escarole and beans back to skillet, warm through and sprinkle with parsley. Serve immediately.

Recipe by Jacqueline Gomes, RDN, MBA