Tuesday, January 27, 2009

Breaded Pickerel with Broccoli and Asparagus

This meal is so healthy I can actually feel my insides thanking me right now. It's a wonderful take on your typical breaded fish. The batter for this one is made with ground flax and wheat bran! What about that sauce on top you say? Yogurt, green onions and coriander. And this actually tastes far better than any greasy fish and chip i've ever had. As i've said before, my husband really knows how to make healthy food taste absolutely fabulous. And to top it off, the pickerel is from the Whalesbone cash and carry store (see previous post), so you know it's sustainable, which means it's been fished without jeopardizing the ecosystems where it came from.

What you’ll need
Pickerel filets
Ground flax
Wheat bran
Egg whites
Curry powder
Chopped coriander
Chopped green onions

What to do
Cook the broccoli and asparagus just enough so it still has a bit of a crunch to it. In a bowl, beat the egg whites until foamy. In another bowl, combine the flax and bran. Coat the filets in curry powder then dip in the foamy egg whites, followed by the flax and bran mixture. Place on an oiled baking sheet and sprinkle some salt and pepper on them. Bake in the oven at 500 for 4 or 5 minutes (depending on size). In a bowl, mix the yogurt, coriander and onions. Serve the fish with a dollop of sauce alongside the veggies.

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