Your kids (and secretly, you!) love super-convenient frozen fish sticks, but you would likely prefer to put a more nutritious meal on the table that doesn’t come with a side of freezer burn. This makeover of the frozen finger-food delight takes them out of the nutrition doghouse by relying on higher quality ingredients to net a fresher tasting meal. And the tangy tartar sauce is seriously dunk-worthy.
Preheat oven to 425 F (220 C). Set greased metal rack on baking sheet. Season fish with salt.
In food processor, place cereal flakes, pumpkin seeds, lemon zest, garlic powder, and paprika and pulse until coarsely ground. Transfer to shallow dish.
In second shallow dish, place rice flour and in third shallow dish, egg whites. Dredge each strip of fish in flour, dip in egg whites, and then coat all sides with cereal mixture. Place fish strips on prepared rack. Lightly brush tops of breaded fish with oil.
Bake until fish is cooked through and coating is golden brown, about 10 minutes.
In small bowl, stir together yogurt, sour cream, pickle, pickle juice, lemon juice, mustard, and a couple dashes of salt and pepper. Serve fish sticks with tartar sauce.
This recipe is part of the Scratch Batch collection.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.