Healthy Fare for Kids

Our Recipes


Parmesan Crusted Tilapia


1516636646

From the kitchen of Chefs Sarah Stegner & George Bumbaris
Prairie Grass Cafe  Northbrook, Illinois

This recipe puts an elegant spin on tilapia in an easy to make way that will please your entire family. The caramelized flavor of the parmesan with the tilapia is the perfect pairing. The cheese can make the pan a pain to clean but here's a tip to any charred-on pan remnants ... when ready to clean, add a small amount of water to the messy pan and bring to a simmer then gently scrape the pieces off of the bottom. Once the pan is cooled, it can be washed with sudsy water and all is done.

Prep Time: 30 minutes
Serves: 2 adults, 2 children
 

Ingredients

2 3-ounce fillets of fish (child portion)
2 5-ounce fillets of fish (adult portion)
Salt
½ Cup all purpose flour
3 Eggs (lightly beaten)
1 cup of fine whole grain wheat bread crumbs
¼ cup grated parmesan cheese
¼ cup olive oil or grape seed oil
2 teaspoons fresh squeezed lemon juice

Preparation

  1. Season the fish on both sides with salt. Set up three shallow containers for egg, bread crumbs and parmesan cheese.
  2. Dip a fish filet into eggs letting the excess drip off. Lay one side of fish in the crumb mixture, then in parmesan cheese. Press lightly to make crumbs and cheese stick. Flip fish over and repeat.
  3. Heat sauté pan over medium heat. Once hot, add olive oil. Lay fish in pan and cook until fish is golden brown, about 2-3 minutes. Turn over and repeat.
  4. Add a splash of lemon over fish before serving.

Suggested Side Dishes

apple slaw, steamed carrot sticks, mixed greens with avocado dressing

Healthy Fare for Kids Meal

2-3 ounces of tilapia, one cup of non-deep fried fresh vegetables or fruit and, if adding a grain, make it a whole grain like a slice of whole grain bread, wild rice with mushrooms  or farro with pistachio and herbs.

Good Food Thoughts

Tilapia recommendations from Seafood Watch on sustainable seafood

Everything to know about whole grains in breads, pastas, etc. from Whole Grain Council - great information!

Equipment Needed

Three shallow containers, like pie tins
sauté pan

 



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