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Fish Friday

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Fish Friday

4.7 from 3 votes
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Course: Main Course
Cuisine: American
Keyword: Fish Friday
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 8
Calories: 320kcal

Ingredients

Salad

  • 3 cup cabbage
  • 1/2 cup raisins, seedless
  • 1/2 tablespoon vinegar, cider
  • 4 tablespoon mayonnaise, light

Fish

  • 12 ounce white fish fillet
  • 2 tablespoon flaxseed, ground
  • 1/2 cup water
  • 1 cup bread crumbs, seasoned
  • 2 ounce Parmesan cheese, shredded
  • 1 teaspoon salt
  • 1 tablespoon olive oil

Serve With

  • 1 medium banana
  • 2 medium tangerine (mandarin orange)

Instructions

  • Cook your rice according to package directions, and set aside covered when it is done.
  • Shred cabbage for the salad and toss in a bowl with raisins, vinegar and mayonnaise.  Place in the refrigerator until dinner time.
  • Steam frozen fish in the steamer basket of a rice cooker for 20 minutes. While steaming, blend flax seeds and water in a blender until frothy.
  • After fish is cooked, combine in a bowl with the frothy flax and water mix. Stir until combined and fish is crumbled and coated by the flax liquid.
  • In a separate bowl, combine bread crumbs, Parmesan, and salt. Scoop fish out with a melon baller or cookie scoop.
  • Dump into bread crumbs and gently roll around.
  • Arrange on a cookie sheet, and flatten gently with your hands. Drizzle with olive oil.
  • Bake on the Broil setting High, close to the heat source.  After 5 minutes, flip with spatula. Cook the other side for five more minutes.
  • Serve with fruit and salad.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 320kcal | Carbohydrates: 45g | Protein: 16g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 29mg | Sodium: 671mg | Fiber: 4g | Sugar: 12g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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