This delicious recipe for mini fish sticks will help you and your kids get in a key food we don’t eat enough of. Reposted with permission from Living a Real Life with Real Food from Beth Warren, MS, RD, CDN, the recipe packs in plenty of protein, a good dose of heart-healthy omega-3 fatty acids, and little saturated fat and sodium. It also packs in plenty of “real food,” defined by Beth as “Less processed, God given foods, meant to be manipulated into delicious meals and snacks in our own kitchens and not by the food industry.”
Paired with vegetables, it makes a crunchy and satisfying dinner the whole family can enjoy.
Mini Fish Sticks
Yields 10 servings
1 tablespoon low fat (1%) milk
2 large eggs, lightly beaten
1 pound cod fillets, cut into 20 (1-inch) strips
1 cup whole grain panko (i.e. “Ians” Japanese breadcrumbs)
¼ cup flaxmeal
3/8 teaspoon kosher salt, divided
3/8 teaspoon freshly ground black pepper, divided
3/8 teaspoon garlic powder
3/8 teaspoon onion powder
2 tablespoons canola oil, divided
1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place flaxmeal, panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Serve with tarter dipping sauce if desired.
Nutrition Information (per serving):
Calories 143.5; Fat 6.0 g (Saturated 0.7 g); Cholesterol 56.7 mg; Sodium 68.8 mg; Carbohydrate 5.8 g; Fiber 1.6 g; Protein 15.2 g
Full disclosure: I received a complimentary copy of Living a Real Food Life With Real Food by the publisher. Photo credit: Meir Pliskin
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2 large bell peppers, preferably 1 red and 1 green, cut into 1 1/2-inch pieces
1 medium red onion, quartered lengthwise, wedges separated
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt, or to taste
1. Stir together the hummus, lemon juice, cumin, and 2 tablespoons cold water in a medium bowl. Add the chicken and stir to fully coat. Cover and marinate in the refrigerator for 1 1/2 to 2 hours.
2. Meanwhile, prepare an outdoor or indoor grill. Arrange the bell peppers and onion onto 4 (8- to 10-inch) reusable or water-soaked bamboo skewers in alternating fashion and drizzle with the oil. Arrange the chicken onto 4 separate skewers. Discard any remaining hummus marinade.
3. Grill the chicken and vegetable kebabs over direct medium-high heat until fully cooked, about 12 minutes total, rotating only as needed.
4. Season with the salt, and serve.
Vital Stats (per serving): 240 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 460mg sodium, 12g total carbohydrate, 4g dietary fiber, 4g sugars, 26g protein
Notes: For a full meal, serve the chicken and vegetables stuffed into 8 whole grain pita halves along with tzatziki sauce or plain Greek yogurt. Alternatively, serve on a bed of whole-wheat couscous with fresh mint and tzatziki sauce.
One Serving Counts As*: ½ Vegetable, 2-1/2 Protein, ½ Beans and Peas + 1-1/4 Healthy Fats