In October, Island Grown Schools celebrates fish as the Harvest of the Month.
Saltwater fish from our local waters are full of protein and minerals, including iron, iodine, phosphorus, and selenium. The American Heart Association recommends eating two servings of fish a week.
When purchasing from the market, let freshness be your guide. Choose fish that looks moist, freshly cut, and has a very mild to non-noticeable scent. Great local varieties include bluefish, striped bass, flounder, and most shellfish. Ask local fishermen or fish markets for a suggestion, and try making this delicious recipe with a child in your life.
1 pound white fish fillets – sole, flounder, hake
1 cup whole-wheat bread crumbs
1/4 cup walnuts, ground
8 small corn tortillas or 4 whole-wheat medium tortillas
1 cup red cabbage, thinly sliced
1 cup red peppers, thinly sliced
1/2 cup avocado
1 cup mango or peach, diced
1 cup cherry tomatoes, halved
1/4 cup cilantro, diced
1/4 tsp. salt
Heat oven to 400 degrees.
Whisk egg in a bowl. Pour bread crumbs and ground walnuts in a dinner plate.
Coat fish in egg, then press into the crumbs. Lay flat on top of a cookie cooling rack placed on top of a baking sheet.
Bake fish for 15 to 20 minutes, depending on thickness of the fish. Fish will be done when it is dry and flakey.
KIDS: in a small bowl, mix mango or peach, cherry tomatoes, cilantro, salt lime juice.
KIDS and parents, assemble the tacos. Layer 2 corn tortillas or 1 whole-wheat tortilla per person with ¼ of the fish. Kids can top each serving with sliced red cabbage, pepper, avocado, and salsa.
This recipe is adapted from Vineyard Nutrition’s Vineyard Family Cooking Guide: http://vineyardnutrition.com/cookbook/
For more information on Harvest of the Month and Island Grown Schools, visit islandgrownschools.org.
Emily Duncker is the Preschool Coordinator for Island Grown Schools.