Langsung ke konten utama

New Series: Clean Eating Swap Outs

One thing I've been thinking about is recreating favorite "convenience" foods for my family. So, here is the first post in my new series:Clean Eating Swap Outs

First up: Fish Sticks

My son loves fish sticks, and weaning my family away from the packaged convenience foods I'd grown accustomed to has been...slow. My son is definitely missing the fish sticks.

Factory produced:






Processed fish sticks are made from minced bits of fish, stuck together with starches, fillers, and artifical flavorings that actually mask the natural taste of the fish. They are normally sprayed with oil to achieve that nice golden brown in your oven. 




And home made:



Make a double batch of these, and freeze one batch so you have them ready for a quick weeknight meal.

Fish Stick Recipe


Courtesy of America's Test Kitchen Light & Healthy 2010

Ingredients:

  • 1/5 cup whole wheat bread crumbs
  • 2 tbsp parsley, chopped
  • 1/4 cup all-purpose almond or whole grain flour
  • 2 eggs
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 3 tbsp natural / organic mayonnaise
  • 1/2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 24 oz cod, skinless, 1 to 1/2 inches thick

Steps:

  • Adjust an oven rack to the middle position and heat the oven to 425 degrees. Coat the baking sheet with vegetable oil spray and set aside.
  • Mix the breadcrumbs with 1/4 teaspoon salt, 1/4 teaspoon pepper, and parsley. Set aside.
  • Place 1/4 cup of the flour in a shallow dish. In a second shallow dish, whisk together the eggs, mayonnaise, paprika, cayenne, and 1/4 teaspoon pepper until combined, then whisk in the remaining 5 tablespoons flour until smooth. Spread the bread-crumb mixture in a third shallow dish.
  • Pat the cod fillets dry with paper towels and season with 1/8 teaspoon salt and 1/8 teaspoon pepper. Dredge the cod in the flour and shake off the excess. Coat the cod with the egg mixture, allowing the excess to drip off. Coat all sides of the cod with a thick layer of the bread-crumb mixture, pressing to help the crumbs adhere. Lay the cod on the baking sheet.
  • Bake the cod until the thickest part registers 140 degrees on an instant-read thermometer, 18-25 minutes. Using a thin spatula, transfer the cod to individual plates. Serve with lemon wedges.
Label:

Komentar

Posting Komentar

Postingan populer dari blog ini

What is Pterygium and Pinguecula ?

[Extracted from the webpage of www.healthscout.com] A pterygium is a fleshy growth that invades the cornea (the clear front window of the eye). It is an abnormal process in which the conjunctiva (a membrane that covers the white of the eye) grows into the cornea. A pinguecula is a yellowish patch or bump on the white of the eye, most often on the side closest to the nose. It is not a tumor but an alteration of normal tissue resulting in a deposit of protein and fat. Unlike a pterygium, a pinguecula does not actually grow onto the cornea. A pinguecula may also be a response to chronic eye irritation or sunlight. Although pterygium and pinguecula sound like mysterious, arcane diseases, they are actually quite common, usually benign eye conditions. These lesions appear as a whitish-yellowish bump or fleshy "growth" on the exposed conjunctiva. If the bump appears only on the white part of the eye, it is called a pinguecula. If it appears to "grow" onto t...
Posting Komentar
Baca selengkapnya

10 Fabulous Finds

What are fabulous finds?  They are posts that I found on Pinterest or on the Internet that I want to share. Sometimes they are articles; sometimes they are recipes. I hope that you find some that are interesting or helpful to you. Today's links include: facts about Ebola, Natural Virus protection, health risks from bagged microwave popcorn chemicals, why styrofoam cups are dangerous, get calcium without dairy, + some blogging tips on about Picmonkey and Canva. Hope you find something of interest today. Educate yourself Category:   1.  Ebola :   10 things you should know about Ebola- symptoms, how it is spread, how to protect yourself. 2. Natural  Virus Protection : 10 natural ways to boost immunity to protect against viruses ( including Ebola)  Author and Nutritionist explains natural ways to protect against viruses. ( viruses do not respond to antibiotics) 3. Why you should ditch bagged microwave popcorn and what you should eat instead   Exc...
Posting Komentar
Baca selengkapnya

Homemade Almond Milk ( Fast and Easy )

Making homemade almond milk is truly fast and easy. In fact, I made my very first batch of this creamy treat last week for the first time. It involved using only two ingredients: almonds and water, and had only four simple steps: soak, blend, strain, drink. After soaking, the entire process took me only 10-15 minutes. It was fun and tasted amazing! I'm sold on only making my own because store bought almond milk is stored in containers that are lined with plastic and plastic leaches estrogens into the food. And many brands add chemicals. My homemade drink tastes just as good if not better and I store it in glass. I've stopped buying plastic water bottles last year, but I didn't realize that cans and cardboard containers are lined with plastic as well. The convenience of buying containers of almond milk ( along with organic veg soup broth, canned beans, coconut milk) is exposing me to a continuous flow of estrogens which is linked to not only breast cancer but weight gain!...
Posting Komentar
Baca selengkapnya