As discussed yesterday, cardiologist Roger Blumenthal, MD, of The Johns Hopkins University School of Medicine, encourages us to eat more fish each week as part of a heart-healthy diet.
Children and adults who aren’t fish lovers should appreciate our weekend recipe, which incorporates graham cracker crumbs for a crunchy baked crust. Just be sure to shop for sustainable fish fillets that are medium-firm and approximately 3/4 inches thick. Pacific cod, Alaskan pollock and Pacific halibut are good choices.
Prep time is 10 minutes, cook time is 15 minutes, and all of the ingredients should be available at your local natural and organic food store.
Graham-Crusted Fish Fillets
Makes 4 servings
2 tablespoons chopped, toasted pecans
1 pound medium-firm fish fillets, about 3/4 inches thick
1/2 cup graham cracker crumbs (about 8 squares)
1 teaspoon grated lemon peel
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup milk
2 tablespoons canola or soybean oil
To toast nuts, bake uncovered in an ungreased shallow pan in a 350°F oven for about 10 minutes, stirring occasionally, until golden brown. Set aside.
Place oven rack slightly above the middle of the oven. Heat oven to 500°F.
Cut fish fillets crosswise into 2-inch-wide pieces. Mix cracker crumbs, lemon peel, salt and pepper in a shallow dish. Place milk in another shallow dish.
Dip fish into milk, and then coat with cracker mixture. Place in an ungreased rectangular pan, 13 x 9 x 2 inches. Drizzle oil over fish; sprinkle with pecans.
Bake uncovered, about 10 minutes, or until fish flakes easily with fork.
Recipe and photo courtesy of The Betty Crocker Heart Healthy Cookbook