May 25, 2012

Toddler lunch - home made fish sticks were a hit!

Happy Friday!

I have a fun recipe to share this week: Fish Sticks.
Not the frozen ones, but simple, healthy ones made at home - quickly. Both kid- and dad-approved.

rasperry summer salad (raspberries, grilled chicken, goat cheese, apricot dressing
 and green beans instead of lettuce) + rosemary crackers;
whole grain blackberry muffin + tangelo slices;
grapes, carrots and yogurt

Homemade Fish Sticks, quick whole wheat cheddar biscuits, frozen peas, apple slices;
whole grain blackberry muffin + apricot slices;
blueberry granola + yogurt
hard boiled egg, Annie's snack mix, cherry tomato slices, green beans, black beans;
blueberry granola, yogurt;
watermelon chunks, whole grain blackberry muffin

Not pictured: two days of the same recipe: cauliflower mac n cheese with our typical sides/snacks of veggies, yogurt, muffin and fruit!

Fish Stick Recipe
(adapted from from Cooking Light's)
  • 1/2 c panko
  • 1/2 c bread crumbs
  • 1 pound skinless Pacific cod or other firm-fleshed white fish fillet
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 2 tablespoons all-purpose flour (we used whole wheat) 
  • 1-2 large eggs, beaten
  • Cooking spray
  • 1/4 cup fat-free, lower-sodium chicken broth
  • 2 cups frozen green peas
  • 1 tablespoon butter
  • 8 mint leaves
    • Preparation

      1. Cut fish into 16 (3 x 1-inch) pieces; pat dry with paper towels. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place flour and egg in separate shallow dishes. Dredge 1 fish finger in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumbs. Repeat procedure with remaining fish, flour, egg, and breadcrumbs. Arrange coated fish on a cooking-spray-coated broiling pan. Bake at 425° for 8 minutes or until desired degree of doneness, carefully turning once.
      2. Bring chicken broth to a simmer in a saucepan over medium heat. Stir in peas; cover and cook 2 minutes. Remove from heat; stir in butter, mint, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Place pea mixture in a food processor; process until smooth. Place about 1/3 cup pea puree in the middle of each of 4 plates. Stack 4 fish fingers on the puree. Serve with lemon wedges, if desired.
      (note: our toddler preferred the whole frozen peas for dinner instead of the mushy ones, but I enjoyed the minty version in the recipe!)

      Quick whole wheat biscuits (we used all whole wheat flour, regular milk, and added 1/4 - 1/2 cup of shredded cheddar to the batter before baking!)

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