Tuesdays Table Healthy Fish and Chips

Fabulous Flounder on Tuesdays Table with Addicting Zucchini Chips

 

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Is it healthy, fast and full of flavor?   Yes, yes and yes!  You DO like fish you just didn’t know it.  A great alternative to a heavy meat meal, perfect for the warmer weather.

Ingredients

1/3 cup rolled oats and if I dint have them I just up the amount of panko
¼ cup panko breadcrumbs
2 cloves garlic, finely chopped
1 ½ tablespoons chopped parsley plus extra for garnish
½ teaspoon dried oregano
4 teaspoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon olive oil
Kosher salt and black pepper
4 flounder fillets (6 ounces each) or tilapia
Lemon wedges for garnish (optional)

Directions

Preheat oven to 450 degrees F.

Mix the ground oats with the panko breadcrumbs, garlic, parsley, oregano, lemon juice, zest, oil, and ½ teaspoon salt in a small bowl.

Place the fish filets on a baking sheet lined with parchment or foil and season them lightly with salt and pepper. Spoon equal amounts of the breadcrumb mixture onto the filets, lightly pressing it in so that it adheres to the fish.

Bake in the oven 10-12 minutes until the fish is opaque and topping is golden brown. If the topping needs to be browned further, place the fish under the broiler for a minute or two.

Garnish with chopped parsley and lemon slices. Squeeze lemon on top just before eating.

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Slice zucchini very thin and place on baking pan.  Drizzle olive oil, add  garlic powder,pepper, sea salt, and onion powder and bake for 25-35 minutes at 375*  or until crispy.

 

Fish and chips never tasted so good to your heart❤️

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Sweet Chili Salmon

SweetchillisalmonSweet Chili Salmon is what’s for dinner. In keeping with my promise to make more healthy dinners I have chosen to serve this tonight.  It is fast, easy and so good for you. As we have all heard, salmon is brain food and who doesn’t need more brain food?

This recipe serves 4, cooking time 15 minutes, skill level easy

You will need:

3 tbsp Thai  sweet chilli dipping sauce

3 tbsp chopped fresh chives

zest of 1/2 lemon and lemon wedges to serve

4 salmon fillets

1 bag of mixed salad

To Make

combine the chili sauce, chives, lemon zest and juice in a large bowl. Add the salmon and marinate for 15-20 minutes

heat a large non-stick pan until hot. Add the salmon, skin side down. Cook for 2 minutes, then turn and cook for a further 2 minutes or until cooked through.

Arrange the salad on serving plate and top with salmon fillets. Serve with the lemon wedges.

(I will drizzle caesar dressing over the salad before putting salmon fillets on top but you don’t have to)

I’ll be proud to serve this tonight and know I did something good for my family today.

What are you making for dinner ?

Bon  appetit,

Janie