Recipe: How to put on a Heart Healthy fish fry

whole wheat breadcrumbs

🥗Healthier: ground oats

💰Cheaper: regular breadcrumbs

Ground oats provide a gluten-free option while regular breadcrumbs are often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

white fish fillets

🥗Healthier: salmon

💰Cheaper: tilapia

Tilapia is a budget-friendly fish that still offers good taste.

egg

🥗Healthier: flaxseed meal

💰Cheaper: egg substitute

Flaxseed meal is a vegan alternative that binds well.

Sprinkle the fish fillets with a mixture of smoked paprika, garlic powder, and ground pepper blend.

Drizzle the fillets with low-fat milk.

Dredge the fish in a fish-fried dry mix, ensuring to read the label for sodium content.

Roll the fish in a mixture of Japanese style panko breadcrumbs and fine ground corn meal, mixed half and half.

Heat about one inch of canola oil in a cast iron Dutch oven to about 450 degrees.

Place the fish in the hot oil, ensuring the pieces are touching but not too crowded.

Cook the fish for about one to two minutes on each side or until golden brown.

Drain the cooked fish on a paper sack.

Pre-cut your favorite vegetables at home and store them in a plastic bag in the cooler.

Heat canola oil in a skillet and add the pre-cut vegetables, pressing them down slightly to cook evenly.

Let the vegetables cook for about three to four minutes, then turn and cook until soft and slightly browned.

Remove the vegetables from the pan and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens