Nutritionally speaking, seafood can be a great catch for kids. High in protein, full of vitamins and minerals and low in unhealthy fats, fish is a great choice for any meal. But make sure you’re choosing fish from sustainable sources, especially products certified by the Marine Stewardship Council (MSC) and Aquaculture Stewardship Council (ASC). That way, you’re helping ensure our oceans stay healthy too.
Serve up ocean-friendly, home-made fish sticks, with this recipe below from President’s Choice (pc.ca). The perfect size for dipping in ketchup, tartar sauce or honey mustard, the kids will love helping out with this family favourite.
Crispy Baked Fish Sticks, courtesy of Tom Filippou, Executive Chef, President’s Choice Cooking Schools
Prep time: 10 min
Cook time: 20 min
2 cups (500 mL) panko or (PC Black Label Seasoned Panko*)
¾ tsp (4 mL) salt
¼ tsp (1 mL) cayenne pepper
4 PC Large Eggs
1-1/2 lb (750 g) boneless ASC-certified tilapia fillets cut lengthwise in ¾ inch (2 cm) strips or (PC Blue Menu Tilapia*))
Place oven rack in top third of oven. Preheat oven to 450°F (230°C). Spray baking sheet with cooking spray. In bowl, stir together panko, salt and cayenne pepper. In another bowl, beat eggs. Coat fish strips in panko, dip into beaten egg and recoat with panko, placing on a slate as each strip is coated. Place prepared baking sheet on top oven rack for 1 to 2 minutes to preheat. Arrange fish sticks on preheated baking sheet. Bake in oven until golden and cooked through, turning once, about 3 to 5 minutes per side. Serve with lemon wedges or ketchup.
For more sustainable seafood recipe ideas, visit oceansfortomorrow.ca.