What’s for Dinner?
|August 16, 2012||Posted by Nicole under Cooking, Healthy Eating, Kids, Recipes, Seafood|
The age old question about dinnertime is something to think about every night. After long days of working, school, taking care of children, etc., no one has the time or energy to invest in an elaborate meal. But you want your kids to eat healthy of course, which poses a dilemma.
Our Chefs Tom and Justin recently whipped up some exciting recipes that children will love. All of the recipes use simple ingredients. They are laid out step-by-step making it easy for you to create a nutritious meal for your children even after a long day. Enjoy!
Yield 4 Servings
- 1 pound Florida fish, cut into strips (we suggest mahi mahi or grouper)
- 1 large egg, lightly beaten
- 1/4 cup low-fat milk
- 2 cups panko bread crumbs
- 1 cup natural all-purpose flour
- Cooking spray
- Sea salt to taste
Preheat oven to 400 degrees. Place flour and panko bread crumbs into their own bowls. In a third bowl, mix the egg and milk together.
Using one hand for dry ingredients and the other hand for wet ingredients, lightly dredge one fourth of the fish strips in the flour and shake off. Next, take the floured fish strips and put them into the milk and egg mixture. Make sure all sides are coated with the egg mixture. Lastly, put the egg-mixture-coated fish strips into the panko bread crumbs. Use your hand to help coat the fish strips with the panko bread crumbs. Continue this process until all the fish strips are breaded.
Lightly spray a cookie sheet with cooking spray. Arrange the breaded fish strips on the cookie sheet giving them 1 inch of space between. Lightly spray the top of the breaded fish strips.
Place cookie sheet in the preheated oven. Cooking time of the breaded fish strips will vary depending on size, but should only take about 7 to 10 minutes to cook. Make sure to test the doneness of the fish strips by cutting one in half or using a kitchen thermometer by inserting into the thickest part of the fish and obtaining a reading of 145 degrees or higher.
Chef’s Tip: Serve Fish Stix with fresh Florida fruit salad or coleslaw. Try making a sauce using plain yogurt, lemon juice and a pinch of your favorite low-sodium seafood seasoning.
Yield 4 Servings
- 1 pound fresh Florida fish, cut into 4 ounce portions
- 1 teaspoon canola or olive oil
- 4 mini whole wheat rolls
- 2 large Florida lettuce leaves, torn in half
- 1 medium Florida tomato, sliced
- Your favorite condiments
- Sea salt and fresh ground pepper to taste
Preheat a medium-sized sauté pan over medium-high heat. Add oil to hot pan. Lightly season fish fillets on both sides with salt and pepper and carefully add to the sauté pan. Cook fish 3 minutes on both sides until golden brown and completely cooked throughout. Make sure to test the doneness of the fillets by inserting a kitchen thermometer into the thickest part of the fish and obtaining a reading of 145 degrees or higher. Remove fish from pan and let the fillets rest while you assemble the other ingredients.
To make a fish burger, place fish on the bottom bun and add lettuce, tomato, your favorite condiments and the top bun.
Chef’s Tip: Use any topping you like – cheese, onion, cucumber, etc. Serve with pickles and whole wheat chips.