Healthy Food: Baked Fish
Fish packs the most protein for the lowest cost
October 22, 2012
Fish packs the most protein for the lowest cost. However limit croaker, perch and canned light tuna to once a month for they may contain industrial pollutants. The best fish to eat is wild Alaskan or Pacific salmon with canned being the lowest cost mode. Fresh Haddock and Tilapia are good environmental deals.
Baked FishServes 8
2 pounds haddock or tilapia fish fillets, cut into 8 even-size pieces
1 cup whole wheat flour
½ teaspoon salt
¼ teaspoon black pepper
2 large eggs
¼ cup nonfat milk
8 slices stale whole wheat bread or 2 cups whole wheat bread crumbs
Tartar Saucejuice from 1⁄2 medium lemon
1⁄2 cup low-fat mayonnaise
1⁄2 cup plain nonfat yogurt
3 tablespoons sweet pickle relish
1⁄4 teaspoon ground black pepper
1. Preheat oven to 375°F.
2. To make your own crumbs, tear whole wheat bread into pieces and crush between fingers. Or grind in a food processor, if available. Place crumbs in a medium bowl.
3. In a second medium bowl, mix flour, salt, and black pepper.
4. In a third medium bowl, add eggs and milk. Beat with a fork.
5. Dip each piece of fish into flour and shake off excess. Then dip in egg mixture and then bread crumbs. Each piece should be fully coated with crumbs.
6. Lightly coat baking sheet with oil. Place fish pieces on sheet, evenly spaced. Lightly spray or drizzle oil on top.
7. Bake until fish flakes easily with a fork, about 15–20 minutes.
8. While fish cooks, prepare tartar sauce.
9. Rinse lemon. In a small bowl, squeeze juice. Discard seeds.
10. In a second small bowl, add mayonnaise and yogurt. Whisk with a fork until smooth. Add relish, black pepper, and 2 teaspoons lemon juice. Stir until combined.
11. When fish is cooked, serve immediately with fresh lemon slices or tartar sauce.
TipLeftovers can be refrigerated for about 1 day. Reheat in oven at 350°F for 10–15 minutes. Add to fish tacos, wraps or salad.
Recipe by Environmental Working Group www.ewg.org