Fish Filets

Fish Filets

Instead of being deep-fried, these flaky, golden fish filets are coated with crackers and panfried in a small amount of canola oil. Serve them plain or create a fish sandwich with a hamburger bun, a slice of Cheddar cheese, lettuce, and a small dollop of homemade tartar sauce (see recipe for Fast and Light Tartar Sauce)!

INGREDIENTS

3/4 pound white fish (such as grouper or cod)
3/4 cup flour
1/2 cup low-fat buttermilk
3/4 cup crumbs from wheat crackers (such as
Wheatsworth), preferably low-sodium and low-fat, ground in a food processor or crushed with a rolling pin
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
1 tablespoon finely chopped fresh parsley
1 1/2 tablespoons canola oil

METHOD

1. Cut the filets into 4 squares, each about 3 1/2 by 3 1/2 inches, rinse them, and dry well.

2. In a small bowl, add the flour. Pour the buttermilk in another small bowl. Combine the wheat cracker crumbs, salt, pepper, garlic powder, and fresh parsley in a medium, shallow bowl and blend well with a whisk.

3. Dip each fish square into the flour, then the buttermilk, then the cracker crumb mixture. Set the pieces aside and heat a medium nonstick frying pan over medium-high heat.

4. Spread 1 1/2 tablespoons of canola oil in the frying pan, then place in all 4 fish squares. Fry the fish until the bottoms are golden brown (about 4 minutes), then flip over the fish to brown the other side (about 3 minutes more). If you're making sandwiches, turn off the heat, lay the cheese slices over the hot fish squares, and cover the pan for a minute to melt the cheese.

Source: Familyfungo

California Sushi Wrap

California Sushi Wrap

Introduce your kids to the art of sushi rolling with these easy sandwiches. The tortilla does double duty as a rolling mat and a tasty wrapper.

INGREDIENTS

2 cups cooked sushi rice

1/2 teaspoon salt

2 tablespoons rice vinegar

1/4 cup chopped green onion

4 (10-inch) flour tortillas

4 sheets nori, or 2 cups spinach leaves

1/2 cup grated carrot

1 cucumber, peeled, seeded, and cut lengthwise into 4 spears (we used the European variety)

1 (8-ounce) package imitation crabmeat

Soy sauce packets

METHOD

1. In a small bowl, mix the rice with the salt, vinegar, and green onion.

2. For each wrap, heat a tortilla in the microwave for 10 seconds. For an authentic sushi taste, place a sheet of nori on the tortilla (or use 1/2 cup of spinach if your family's not game for the nori). Spread about 1/2 cup of the rice mixture on top of the nori, then add a layer of grated carrot. Next, place a cucumber spear and a quarter of the crabmeat near one side of the nori. From that side, roll up the wrap and tuck in the ends.

3. Tightly cover each sandwich in plastic wrap and refrigerate for up to 24 hours. Cut in half and serve with soy sauce for dipping. Makes 4 wraps.

Source: Familyfungo