Healthy Fare for Kids

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Roasted Lake Superior Whitefish


This recipe is inspired by my days as a waitress while in college at Northern Michigan University. The restaurant was steps from Lake Superior and Thill's Fish House, where they're still selling their fresh daily catch of whitefish and trout.  This recipe is a staple at my house and my daughter has loved it since she was a toddler.

The original recipe used butter and sour cream but over the years I've substituted those ingredients with a vegan buttery spread, like those created by Earth Balance, and plain yogurt. Or just go ahead and use softened butter and enjoy!

Prep Time:  30 minutes

Serves: 2 adults, 2 children

 

Ingredients

1 pound  Lake Superior whitefish or trout (substitute with any form of whitefish if whiltefish from the Lakes Michigan or Superior is not available)

3 tablespoons softened butter or buttery spread - make sure it contains no Trans Fat

3 tablespoons of plain yogurt

1 garlic clove, minced or pressed through garlic press

2 tablespoons lemon juice, enough to make the sauce spreadable

1 lemon (or more), sliced thinly

paprika, salt and pepper

Preparation

Preheat oven to 375° F

Prepare sauce by placing the butter, yogurt, garlic and lemon juice in a small bowl stirring until the ingredients are well blended. No problem if there are still some lumps.

Prepare fish by placing on oiled baking pan. Salt generously. (Two notes: #1 I use a silicone baking mat which makes clean up a breeze and #2 if there are any bones, make sure to remove them with a needle nose pliers).

Spread sauce on entire area of fish. Press lemon slices into fish and finish with a generous sprinkling of paprika. Roast for 18 minutes.

If making roasted sweet potato sticks, place in the oven about 10 minutes before the fish goes in to roast. That way, both dishes will be done at the same time.

Suggested Side Dishes

roasted sweet potato sticks, sautéed spinachsteamed carrots, shocked green beans, mashed squash, wild rice with mushrooms or other colorful and more delicate vegetables work great.

Healthy Fare for Kids Meal

2-3 ounces of whitefish paired with one cup of vegetables and try adding a whole grain to the meal like wild rice or a slice of whole grain bread.

Prep Skils

Mince garlic

Equipment

sharpened chefs knife

cutting board with under mat

small bowl

small wooden spoon

cookie sheet or roasting tray

 



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