sustainable salmon

With Lent in full swing, you might be looking for easy, and delicious, fish and meatless recipes for upcoming Fridays. Use sustainable low-toxin fish to try these three preparations that focus on flavor and seasonal ingredients.

1. Baked Fish Sticks

Homemade fish sticks are a great way to savor the flavor of the fish while still making it family friendly. Without the unsavory ingredients of packaged fish sticks, your own fish sticks will be a lot healthier, too.

You can even make the fish itself a complete meal by adding seasonal vegetable puree to the batter as suggested by The Sneaky Chef cookbook. Use a puree of seasonal carrots and cauliflower (a mix of the Sneaky Chef’s orange puree and white puree) to kick up the nutrients in your fish sticks.  

Mix about 1/2 a cup of the puree with two eggs and use that as your wet mixture. Dip your fish fillet sections in flour, then the wet mixture, then bread crumbs and bake at 400 degrees Fahrenheit on a greased cookie sheet for 6 minutes on each side.

You can also branch out with other kid-friendly fish recipes, like barbecue salmon and fish sandwiches.

Sustainable, low-toxin options: U.S.-farmed tilapia

Note: While farm-raised fish sometimes has a bad reputation for sustainability and safety, Monterey Bay Aquarium’s Seafood Watch puts U.S.-farmed Tilapia on its best choice list. The list factors in sustainability and low toxicity. Farm-raised fish can sometimes be the better choice for seafood sustainability, depending on various factors related to fishing and the environment. If you’re unsure at the grocery store, you can seek Seafood Watch’s sustainability and toxicity advice with the mobile app for iPhone and Android.

2. Broiled Fish Fillets

Tangy Glazed Fish Fillets are simplicity at its finest. These broiled fish fillets can be ready in about 15 minutes, but the tangy glaze will taste like it took hours to marinate. Broiled fish is quick and simple and results in a light and flaky fish.

Sustainable, low-toxin options: U.S.-farmed salmon (best choice) or Pacific flatfish, including wild-caught Pacific sole, flounder and halibut

3. Grilled Whole Fish

If you’re looking for something a little more exotic, but still relatively simple to accomplish, grilled whole fish is the way to go. Try Grilled Whole Fish with Tamarind. The ginger and chiles will also boost your immune system through the cold season. And what could be more sustainable than using the entire fish?

Sustainable, low-toxin options: Atlantic hook and line striped bass (best choice), wild-caught red porgy or wild-caught silk or yellowtail snapper

Keep in touch with Kristi on Twitter @VeggieConverter

Image: sodexousa