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How can I eat more protein without adding fat?

Kat Barefield, MS, RD
Nutrition & Dietetics
When it comes to lean protein, you can’t beat fish. For this company-worthy dish, halibut is baked with a minimum of added fat. Besides protein it provides omega 3s, B vitamins and potassium.

Baked Halibut With Citrus Crust
Serves 6
  • 3 ounces plain breadcrumbs
  • 3/4 tablespoons dried lemon peel
  • 1/4 teaspoon dried orange peel
  • 6 halibut steaks (8 ounces each)
  • 2 tablespoons vegetable oil
Preheat oven to 375 degrees. Combine breadcrumbs, lemon peel and orange peel. Mix well.

Lightly coat each halibut fillet with vegetable oil. Dredge in breadcrumb mixture, pressing gently.

Place fillets in a 13x 9-inch pan and bake for 15 to 20 minutes or until golden brown and fish is firm and flakes easily.
Toby Smithson
Nutrition & Dietetics

Choose leaner protein sources to add more protein while keeping the fat content low. Lean protein foods include plant based protein sources include beans, lentils, peas, soy, and whole grains such as quinoa. These protein foods can be used to make a soy or tempeh stir fry, quinoa salad, vegetarian chili, bean soup, or vegetarian tacos. Fish can be a lean protein food as long as you cook it with a low fat cooking method such as broiling, baking, poaching, or grilling.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.