I realize my kids are weird but they are crazy about fish. We’ve fed it to them since they were babies so they really don’t know any different but they will usually choose fish over just about any other main course.

My kids love fast food fish tacos so much that a while back we decided to try and make them at home, minus all the extra junk. They were such a hit that they are now one of my family’s go-to meals.

The best part is, they are so quick to throw together that they make a perfect weeknight family dinner.

Ingredients

• Cabbage, shredded
• Tilapia or another white fish
• Flour
• Olive oil
• Corn tortillas
• Apple cider vinegar
• 1/2 cup sour cream
• 1/2 cup mayonnaise
• 2-3 limes
• Salsa
• Avocado (optional, but tasty)
• Cilantro (optional)

Fish Taco Sauce

The sauce in this fish taco recipe is so easy to make and it really makes this meal. I make this an hour or so before hand and store it in the fridge so the flavors can come together.

Combine 1/2 cup of sour cream and 1/2 cup of mayonnaise. You can use the low-fat variety here and you really won’t be able to tell the difference. Squeeze the juice of 1-2 limes into the mixture and stir well.

If you want this a bit spicier, you could add some of your favorite seasonings into the mix. Chopped onion and cilantro would be delicious in this, as would coriander, cumin, or chipolte chili powder.

Refrigerate for at least an hour so the flavor can develop. This will keep for several days in the fridge which is perfect if you want to throw together some leftovers the next day.

Fish Taco Preparation

These fish tacos can be prepared really quickly. By far the most time consuming task is cooking the fish. I like to use the frozen Tilapia from Costco. I’ve tried other brands but haven’t had great luck finding good quality fish other places. Sometimes they have tortilla crusted tilapia available and that makes a REALLY tasty fish taco, but plain tilapia will do just fine.

Start with fully thawed tilapia. Heat a few tablespoons of olive oil in a large frying pan and turn it up to med-high heat. You’ll want to watch the temperature because if the pan gets too hot the outside of your fish will be done before the inside is.

Cooking time will depend on how thick your fish is. You’ll know it is done when the outside is nice and toasted and the fish flakes easily with a fork. I break the fish into smaller pieces when it’s done because it makes it fit nicely into the tortillas.

Spread about 1/4 cup of flour onto a plate and coat each piece of fish in flour before adding it to the pan. If you are having trouble getting the flour stick, just rinse each piece of fish under running water before putting it into the flour.

While the fish is cooking, pour your shredded cabbage into a bowl. I just buy the bags of pre-shredded cabbage but you can certainly shred your own and use whatever variety that you like. Pour a drizzle of apple cider vinegar over the cabbage and stir. You can adjust the amount of vinegar used based on your taste preferences. I like my cabbage coated in the vinegar but not soggy.

Corn tortillas can be very dry. You can fry them in a bit of oil. I prefer to microwave them for about 20 seconds with a web paper towel and eating them right away to avoid adding extra fat.

To assemble the tacos, layer your fish, sauce, cabbage and any toppings you’d like on your tortilla. I love these tacos with a nice chunky salsa and sliced avocado. If your kids are hesitant to try anything, start by adding just a small amount into the tortilla. My non avocado eaters will even eat these if I mash up a small amount of avocado and spread it in the tortilla before adding the other toppings.

With spring around the corner, it is time to try some lighter recipes. One of my favorite recipes that I fall back on many times throughout the year is the Garlic Shrimp with Bowtie Pasta. Children and adults like this recipe, and the dish is quick to fix when you are in a time crunch.

The dish cooks very fast, so be sure and measure out your ingredients ahead of time. You can use whatever pasta you have on hand that you like. I used Farfalle Tricollore pasta for this recipe to add creativity and add flavor to the recipe. This pasta is shaped like bowties and there were three colors of bowties, green and two shades of a pinkish red color. The green bowties have spinach added and the pinkish red bowties have tomato concentrate added. The spinach and tomato concentrate were really good with the recipe. Give the Farfalle Tricollore a try; I think you will enjoy the flavors the pasta brings to this dish as well as other dishes with delicate sauces.

Ingredients

1 lb medium shrimp, shelled, deveined, and tails removed
1 lb bowtie pasta (Farfalle Tricollore) or pasta of your choice
1/4 cup butter
6 -8 garlic cloves minced or 1 1/2 teaspoons minced garlic
3 tablespoons olive oil
1/4 –1/2 teaspoon red pepper flakes
1 teaspoon thyme
1 teaspoon tarragon
2 teaspoons Italian spaghetti seasoning
2 teaspoons oregano
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
2 tablespoons Parmesan cheese

Preparation

Cook pasta according to directions on package. Cook until tender. When the pasta is tender, carefully scoop out two cups of pasta water and set aside.

While pasta is cooking, wash the shrimp. Devein the shrimp and remove the tails. If the shrimp is frozen, defrost before using.

Melt butter in medium sized skillet on medium heat. Add garlic and lightly brown.

Add the shrimp.Cook until lightly pink. Remove shrimp and set aside.

Add the drained pasta to the skillet like a Farberware Classic 12-Inch Fry Pan with Lid and Helper Handle . Add olive oil and all of the spices.

Add 1/2 cup of pasta water.  Stir gently.  Add more pasta water if the mixture is too dry. Cook 5 minutes.

Return the shrimp to the skillet.  Add the Parmesan cheese to the skillet. When the shrimp and pasta mixture is hot, remove from skillet and serve.

Tip:
If you are using frozen shrimp, place the shrimp in a small bowl with cold water. When shrimp is defrosted, gently pull the tails off the shrimp.
Try substituting bite-sized defrosted chicken in the recipe instead of shrimp.
For a different flavor, add a 14-ounce can of drained diced tomatoes.
Adjust the amount of red pepper flakes to suit the amount of hot spices your family enjoys.

Enjoy!

We hear it all over – “Eat More Fish”, “Fish is an important part of your diet”, “Kids need fish for brain development” “Fish is important for heart health” and on and on.  But what are the facts? First lets make one blanket definition. Fish does not necessarily mean/include seafood. These are two different food categories. In fact, seafood is actually both shellfish – like shrimp, crab, oysters, lobster – and regular fish – like tuna, halibut, swordfish – that are from sea water. However there are shellfish – like crayfish – and fish – like trout, catfish – that live in fresh water. Some people use the blanket term when talking about all of this, while other are very specific. And still others are actually referring to fish oils and not exactly fish meat, which is what we mostly eat. So the lesson is that you should be clear on what “fish” means to the person or company making the claims.

Truths

“Omega-3 Fatty Acids are good for the heart” This is absolutely true. Study after study has proven that an adequate intake of Omega-3 fatty acids will increase your heart health. You can find Omega-3 in the fatty fishes like mackerel or salmon, or you can opt to take it in pill form.

“Fish is a great source of protein” Fish contains what people in nutrition world call “complete proteins”. This means that they contain a complete collection of amino acids and therefore provide great tissue development in your body. This is important for gaining muscle mass as well as brain development in children.

Falsehoods

“Avoid fish consumption due to mercury intake” This was a statement made back in 2004 and was actually only meant to be directed at young children (under the age of 5) and pregnant and nursing woman. The rest of us really don’t need to worry about it as long the fish is fresh and from clean waters.

“Fish is high in cholesterol and while raise my blood cholesterol” This one is only half false. It is true that fish is high in cholesterol; however it is not the type that will increase your blood cholesterol. The type that is not good comes from trans fats and saturated fats, which is not what fish has.

Important to Keep in Mind

Fish and seafood, needs to be fresh or frozen very soon after catching. When you are going to purchase fish, you want to make sure that it is still very cold, that the eyes are clear (if still attached) and that there is no graying around the edges of the meat.

Fish is something that needs to be properly prepared. Sushi is great, but must be made with the appropriate types of fish as well as handled properly. It is always smart of follow a recipe when preparing a new fish dish. For more tips on proper food handing read this article: Food Poisoning: How to Avoid it.

When buying canned/bagged fishes (tuna, specifically) be conscious of how it was packaged as well as what type of fish it is. When buying tuna, your healthiest choice is to choose Albacore Chuck Tuna in WATER. Many canned/bagged fishes are packed in oil, which pretty much negates the healthy choice.

Having said all this, I want to encourage you to trade out at least one meal a week for something centered on fish. Tuna Noodle Casserole is probably the easiest meal you can throw together –  cooked whole wheat wide noodles, cream of chicken/mushroom/broccoli or cheddar cheese soup (healthy request version of course), canned tuna, and a veggie (peas, broccoli) all mixed together and baked at 350deg for 25-30minutes – delish!

Canned salmon is a good staple to have in the pantry. Salmon cakes are a quick meal when everyone is starving. The Salmon Loaf is delicious with a sauce that fits with it perfectly. The Salmon Loaf is elegant enough for company.

My family has made the Salmon Cake recipe for years. It is quick and easy and requires few ingredients. If you have leftovers, break up the Salmon Cake in bite-size pieces and add to a salad for lunch.

Pink salmon is milder than the red salmon and is less expensive. The red sockeye salmon looks better if you are serving it in a salad or in a dish that needs more red color. The bones in the canned salmon do not have to be removed. Some people remove the round bones that are usually in the center. If you want to remove the round bones, drain the salmon, and gently open the salmon up with a fork or your fingers and you will find a row of round bones.

Salmon Cake

Oil or bacon grease
1 can salmon (drain the salmon and remove the small white round bones usually in the middle, the smaller bones are soft and do not have to be removed)
3 eggs
4-5 soda crackers (crumble them up with your hands)
Pepper to taste

Mix together in a bowl.  Put oil or bacon grease in a skillet and get it hot.  You can test it by dropping a tiny sliver of the mixture in the skillet.  It should bubble around the edges.  Turn the skillet down to medium. Take a serving spoon and fill it with the salmon mixture and gently put it in the skillet.  (This can pop so use a lid or a pizza pan for a lid).  Cook until golden brown—a few minutes on each side.  Drain on a paper towel.

Salmon Loaf

1 1-pound can (2 cups) salmon drained and flaked
1 cup fine dry bread crumbs
1/2 cup chopped celery
1/4 cup chopped green pepper
2  tablespoons minced onion
1/2 teaspoon garlic powder
1 tablespoon parsley
1 tablespoon lemon juice
1 cup evaporated milk
1 beaten egg

In a bowl, combine salmon, crumbs, vegetables, spices, and lemon juice. Blend milk and eggs. Add to salmon mixture mixing gently. Put the mixture in a greased 9×5 loaf pan. Pyrex Bakeware 1-1/2-Quart Loaf Dish, Clear

Bake at 350 for 30 to 35 minutes. When loaf is removed from oven turn it upside down on a platter or plate.

Olive Sauce

1/4 cup mayonnaise
1 tablespoon cornstarch
1/4 teaspoon salt
2/3 cup evaporated milk
water
1/4 cup stuffed green olives
1/4 cup chopped salted almonds

Combine mayonnaise and salt in bowl.  Blend until smooth.

Pour evaporated milk into a measuring cup and add water to make 1 cup of liquid. Slowly add to mayonnaise mixture. Pour sauce into saucepan. Mix 1 tablespoon of cornstarch in 1/4 cup of water. Add to sauce. Cook on medium heat. Stir until thick. Add sliced stuffed green olives and chopped almonds. When olives and almonds are warm remove from heat.

If the sauce is not getting as thick as you would like, mix a little more cornstarch and water together and add to the sauce.

Enjoy!

Canned tuna is very versatile and we tend to use it in more recipes in the summer.  Tuna is a refreshing alternative to other meats for a meal and it is rich in protein. Some of our class tuna favorites are: tuna salad for sandwiches, stuffed avocados, stuffed tomatoes, and tuna casseroles.  Canned tuna is not only healthy, but it is also a good dollar stretcher.

Tuna Salad

Ingredients

4 cans tuna packed in water, drained
1/4 diced onion
3-4 hard boiled eggs, minced
2-3 small sweet pickles finely diced or pickle relish (optional)
1 teaspoon sweet pickle juice
1/4 cup diced celery or 2 teaspoons celery seed, bruised slightly for more flavor
1/4 teaspoon pepper
1 1/4-1 1/2 cup of mayonnaise

Preparation

Mix all ingredients together.  Add the mayonnaise so that the tuna salad is the consistency you like. Chill.

Serving Suggestions

Sandwiches

Try using different breads, bagels, and muffins instead of plain white or wheat bread.

Stuffed Avocado

Instead of making sandwiches, take an avocado and cut it in half, remove the seed.  Remove a small amount of avocado for a garnish.  Pack the avocado halves with the tuna mixture. Add a dash of pepper. Set the avocado on a lettuce leaf or salad greens. Serve with your favorite dressing.

Stuffed Tomato

Cut the top off the tomato and scoop out the tomato pulp leaving a small amount of pulp in the bottom.  Fill the tomato with the tuna salad.   Garnish with green onions and a dash of pepper. Set the tomato on a lettuce leaf or salad greens. Serve with your favorite dressing.

Tuna Casserole

Ingredients

1 can cream of celery soup
1/2 cup milk
2 cups cooked egg noodles
1 can tuna, drained and flaked
2 tablespoons chopped parsley (optional)
1/4-1/2 cup Grated Parmesan cheese

Preparation

Blend soup and milk.  Add noodles, tuna, and parsley.  Pour into 1 1/2 quart casserole.  Top with grated Parmesan cheese.

Bake in 350º oven for 20-30 minutes or until hot and bubbling.  4 servings.

Serving Suggestions
Serve with salad and crunchy French bread

Variations

Use crushed potato chips instead of Parmesan cheese for topping.

Use 2-4 tablespoons buttered breadcrumbs for topping instead of Parmesan cheese.
Add a can of drained corn or peas to the mixture.  Either vegetable is very good and extends the number of people the dish will serve.

In the tuna recipes you can substitute canned boned chicken for the tuna.  Tuna should be firm, flaky and moist, but not soggy.  I use the chunky tuna packed in water.

Tuna is very versatile and can be combined with most flavors from asparagus to melons.  This is a good product to have on hand in the pantry for quick meals.  The tuna will last about a year or so in the cupboard. Tuna is inexpensive, has high protein, and best of all most kids like it.

Enjoy!

Tilapia is one of my favorite types of fish because it is so mild and can be prepared in so many different ways. We use it from everything from seasoned filets to fish tacos. Almond crusted tilapia is one of my favorite easy weeknight dishes. It is so fast and easy to make and I haven’t met anyone (even people who normally don’t like fish) who won’t eat this tasty dinner. You can change up the taste of this dish for some variety by adjusting the seasonings and using different  nuts for an entirely new flavor.

Frozen tilapia can be found at most grocery stores (my favorite brand is sold at Costco) and stores well for several months. Tilapia can be quickly thawed by putting it under running water for several minutes so start to finish, this meal can be done in about 20 minutes.

Ingredients

• Tilapia
• Butter
• Flour
• Slivered almonds (try the bulk foods section for a great deal on slivered almonds)
• Salt
• Pepper
• Olive oil

Preparation

Sprinkle the tilapia fillet liberally with salt and pepper. If you want to add any additional spices, this is the time to do it.  Salt really brings out the flavor in this dish so don’t skimp unless you add additional seasoning.

Scoop a thick layer of flour onto a cutting board or plate. You can substitute wheat flour here for a healthier option, although I find that I use so little flour in this recipe that it doesn’t make too much of a difference. Lay the salt and peppered tilapia on the flour and then flip to coat. Don’t worry about having a thick layer of flour. You just want to provide a surface to brown during cooking.

Fill a frying pan with a thin layer of olive oil and heat to medium-high heat. Gently add the tilapia to the frying pan. Tilapia is a very firm fish before it is cooked so it’s easy to work with.

Allow the tilapia to cook undisturbed for at least 3 minutes. This step can be difficult for most busy moms. I like to pick at things while I cook to hurry them along or I get distracted while not disturbing something and end up burning it. Enjoy the quiet time for a minute. Watch the fish fry. It’s actually not as tedious as watching water boil. When the flour has lightly browned, flip the tilapia and cook the other side for about 3 minutes or until the fish flakes easily.

When the tilapia is fully cooked, remove it from the pan. I like to cover it with a piece of foil to keep it warm while I finish the rest of the meal. Add 2 tablespoons of butter, or more if you like butter. I like butter. When the butter has melted, add a small handful of slivered almonds to the pan to toast. I don’t measure this. I generally just try and have a enough of the butter sauce to cover the number of tilapia fillets I have cooked.

Pour the toasted almonds and butter over the cooked tilapia fillets and serve. This goes with pretty much any side dish. We often serve it with rice and veggies. We recently joined a CSA (Community Supported Agriculture) so we decided to use up some of our tasty veggies and try something new by making mashed turnips with garlic. They were surprisingly good and all my kids ate them. Anything goes. Leftovers make amazing fish tacos.

This is a recipe for Tuna Pot Roast from Molly Stevens’ book All About Braising. Don’t let the length of the recipe scare you away–the technique here is so simple you probably won’t need to read it again save to check for ingredients after you’ve made it once. And if you make it once, you will most definitely make this one again. I would also try this set of sauce/braising liquid ingredients with chicken, pork tenderloin and quite possibly even tofu. It’s a lovely blending of flavors vaguely reminiscent of pasta puttanesca, but softer and more suited to the delicate flavors of the tuna.

Enter to Win All About Braising by Molly Stevens

Tuna Pot Roast with Tomato, Basil & Capers

(adapted from All About Braising by Molly Stevens)
Serves 4-6
Braising Time 20-25 minutes

The Basil-Anchovy Paste

2 large garlic cloves
3 anchovies, minced (Courtney note: vegetarians or those who hate anchovies can generally get away with subbing a few oil-cured black olives for the anchovies, minced fine)
1 tablespoon finely chopped fresh basil, stems reserved
coarse salt and freshly ground black pepper

The Braise

1 3/4 to 2 pounds tuna loin in one piece, at least 3-4 inches thick
all purpose flour for dredging (about 1/4 cup)
1/4 cup extra virgin olive oil
1/2 small yellow onion, sliced
1 small celery stalk with leaves, finely chopped
1 cup dry white wine or dry vermouth
1 cup chopped ripe or canned tomatoes
course salt and freshly ground black pepper
1/4 cup loosely packed shredded fresh basil leaves, stems reserved
1 tablespoon capers, rinsed and drained

Season the tuna–1-4 hours in advance: Coarsely chop 1 garlic clove and combine it with the anchovies and basil in a mortar. Season with salt and pepper, and crush and grind the garlic, anchovies, and basil into a paste using the pestle. (If you don’t have a mortar and pestle, combine the ingredients on a cutting board and using a combination of chopping motion and smearing with the side of the blade, reduce them to a paste.) Slice the remaining garlic clove into slivers. With the tip of a sharp knive, make small incisions all over the tuna loin and stuff a sliver of garlic into each one. Smear the anchovy-garlic-basil paste over the entire surface of the tuna. Cover loosely with plasic and refrigerate for 1-4 hours.
Dredging the tuna: Spread the flour out on a plate. Roll the tuna loin, paste and all, in the flour. Some paste may come off, but don’t worry. Lift the tuna loin out of the flour, and pat it to shake off the excess. Discard the leftover flour.
Browning the tuna: Add 2 tablespoonsof the oil to a heavy high-sided lidded skillet or braising pan that will neatly hold the tuna without much room to spare, and heat over medium-high heat until the oil shimmers. Lower the tuna into the oil, using your hands or sturdy tongs, and sear it on all sides, turning with tongs, just until a pale brown crust forms, 2 minutes per side. Transfer the tuna to a plate, using a large spatula to lift it and a pair of sturdy tongs to steady it so as to avoid piercing the fish with a fork. Discard the oil. Wipe out the pan with a paper towel.
The aromatics and braising liquid: Add the remaining 2tablespoons oil to the pan and heat over medium heat. Add the onion and celery and saute, stirring occasionally, until translucent and limp, about 8 minutes. Pour in the wine and simmer until reduced by about half, about 10  minutes. Add the tomatoes and season with salt and pepper. Tie the reserved basil stems together with kitchen string, then stir in the basil stems and capers and simmer for 2 minutes to meld the flavors.

The braise: Return the tuna to the pan, again using the spatula and tongs, cover, and reduce the heat to low. Lift the lid after a minute or two to make sure that the sauce is  just barely bubbling. If it is simmering too vigorously, lower the heat or set a heat diffuser beneath the pan. Baste the tuna every 5 minutes or so, spooning the tomato braising liquid over the top. After 10 minutes, carefully turn the tuna using the spatula and a sturdy pair of tongs; do not drip too tightly with th tongs, or you may tear the tuna. Continue braising until the tuna is just cooked through, another 10-15 minutes. An easy doneness test is to insert a narrow blade or skewer into the center of the tuna. Wait a moment, then pull out the blade or skewer and touch it gingerly to your lip or the inside of your wrist. The blade or skewer should feel just warm to the touch, not cold and not scorching hot. You can also insert a small knife into the tuna and pull back the flesh to peek. The fish should be just cooked through but not at all dried out. Transfer the tuna to a serving dish, and cover loosley with foil to keep warm.

The finish: Remove the basil stems. Bring the sauce to a simmer, and taste it to evaluate its flavor and texture. If the sauce appears thin, boil to thicken it some, about six minutes. It should be thick enough to spoon over the tuna. Stir in the shredded basil and taste for salt and pepper.
Serving: if serving immediately, carve the tuna into thick slices or chunks and spoon the sauce over each. Or leave the tuna to cool in the braising liquid, then carve the tuna into slices or pull it into chunks and serve with the braising liquid.

Variation: Tuna Pot Roast with Tomatoes & Black Olives
Add a scant 1/4 cup small unpitted black olives (such as Morroccan oil-cured or Nicoise) and 2 strips of orange zest, removed with a vegetable peeler (each about 3 inches by 3/4 inch) to the braising liquid along with the capers and basil stems in Step 4.

Tilapia is a wonderfully mild fish that is great for introducing fish to your family’s diet. The American Heart Association recommends eating fish at least twice a week to get the Omega-3 fatty acids that our bodies need. Many parents are reluctant to add fish to the menu because they don’t think that their kids will eat it. The earlier you get your kids used to fish the more likely they are to learn to enjoy it. In our family, we introduced fish early and it is one of my 5 year old’s favorite foods. help your kids establish healthy habits that will last a lifetime with this low-fat and nutritious meal.

Ingredients

• 2 lemons
• 1 T olive oil
• 4 tilapia fillets
• 1/4 cup sliced (or chopped) almonds
• Salt
• Pepper

Preparation

Preheat the oven to 425 degrees.

Grate the peel from 1 lemon and squeeze 3 T of juice from it. Cut the second lemon into wedges to serve with the cooked fish and set aside. In a small bowl, mix the lemon peel, lemon juice, 1 T of olive oil, 1/4 t salt, and 1/8 t coarsely ground black pepper.

Lightly coat a glass baking dish with olive oil and place tilapia in it. Drizzle tilapia with the lemon miixture and top with sliced almonds.

Bake the tilapia for 17 minutes or until it flakes easily with a fork.

Optional Side Dish

• 1 T olive oil
• 1 small onion, chopped
• 12 ounces of fresh green beans
• 1 package of mushrooms (you can use any variety, I like baby portabella), sliced
• 2 T water
• salt
• pepper
• 2 T lemon juice

In a 12 inch skillet, add olive oil and chopped onion. Cook for 5-6 minute, stirring occassionally, or until the onion is transparent. Add the green beans, mushrooms, water, 1/4 t salt and 1/8 t black pepper.

Cook for about 6 minutes or until the liquid evaporates and green beans are tender, but still crisp. Toss with lemon juice.

Lunch time has the potential to be really fattening if you resort to convenience foods with little to no nutrition. These simple tuna sandwiches are tasty and provide 3 servings of vegetables.

Served on 100% whole wheat bread, this sandwich can give you the energy that you need to make it through the rest of the afternoon.

Ingredients

One Can of Tuna Fish (in Water)
2 T of Ranch Dressing
1/4 cup of low fat mayonnaise
1/4 cup of chopped carrots
1/4 cup of chopped broccoli
1/2 an avocado
100% whole wheat bread

Preparation

Open a can of tuna fish and drain the water. In a small bowl, mix the tuna fish, ranch dressing, and mayonnaise. Using a food chopper or food processer, finely chop the carrots and broccoli. Add the vegetables to the tuna mixture and stir well.

Peel and thinly slice a ripe avocado. Layer the slices of avocado on a piece of 100% whole wheat bread. Top the avocado with the tuna mixture and a second slice of whole wheat bread.

For a well rounded lunch, serve with a side of fruit, yogurt, or a cheese stick.