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Fish Friday

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Fish Friday

4.7 from 3 votes
Print Pin Rate
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

  • 1 cup brown rice, raw

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.
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Nutrition

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

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