Crunchy Fish Triangles

Prep: 5 minutes
Cook: 8-10 minutes
Yield: 4 servings

1/2 pound tilapia fillets, cut into 12 triangles
2 Tbsp milk
1/3 cup bread crumbs
1 Tbsp dry ranch salad dressing mix
olive oil

Mix bread crumbs with salad dressing mix. Pour milk into a separate bowl. Dip fish into milk, then into bread crumb mixture. Place on a baking sheet lined with parchment paper and drizzle with olive oil. Bake at 450 for 8-10 minutes or until fish flakes easily.

Tips and Tricks
Use any white fleshed fish. 450 always seems to hot for my oven, so I reduce the temperature and increase the cooking time. I also used Italian seasoned bread crumbs.
Make It Healthier
Use fat-free milk and trans-fat free bread crumbs.
How Kids Can Help
Mix bread crumbs and salad dressing mix. Older kids can coat fish.
Recipe Source
Parents magazine

Parmesan Crusted Tilapia

Prep/Total Time: 20 minutes
Yield: 4 servings

4 tilapia or salmon fillets
2 Tbsp olive oil
1 cup quick-cooking oats
3 Tbsp grated Parmesan cheese
1 tsp grated nutmeg

In a shallow bowl, combine oats, cheese and nutmeg. Coat fish fillets in olive oil and roll in the oats mixture. Bake at 350 for ten minutes per inch of thickness or until fish flakes easily.

Tips and Tricks
Use quick-cooking oats instead of old-fashioned oats, because they will stick to the fish better. Try using different spices in place of the nutmeg.
How Kids Can Help
Mix oats and spices. Coat the fish.

Sea Scallops With Asparagus and Mushroom Risotto

This recipe comes from Chef Geoff's Downtown. This dish was served at a luncheon I recently attended for Giant Food. If you're in the Maryland/Virginia/DC area, check out the changes coming soon to a Giant near you!

Prep/Total Time: 30 minutes
Yield: 4 servings

1/4 cup minced onion
1 clove garlic, minced
1 cup Arborio rice, uncooked
2 oz white wine
3 cups water, simmering
4 ounces butter
1/2 cup Grana Padano cheese, grated
1 cup asparagus, blanched and cut into 1-inch pieces
2 cups sauteed mushrooms
salt and pepper to taste
white truffle oil, to taste
8 oz white balsamic reduction (see recipe)
16 U10 dry sea scallops, seasoned and sauteed once rice is complete

Cook onion and garlic in olive oil over low-medium heat until softened but not brown. Add rice and toss in oil until rice becomes white white stirring with a wooden spoon.

Add a splash of white wine. Add one cup of the water and stir gently and continuously until all the water is absorbed. Repeat one cup at a time until all water is absorbed.

Fold in diced butter and cheese until rich and creamy. Fold is sauteed mushrooms and blanched asparagus. Season with salt and pepper to taste.

For the balsamic reduction, slowly stir 8 ounces of white balsamic vinegar until it is reduced to 2 ounces.

Put one cup rice in a bowl add four scallops on top. Drizzle with white balsamic reduction and white truffle oil.

Tips and Tricks
Do not be scared by the ingredients list or the instructions for this recipe! Risottos are actually very easy to make and can be tailored to your needs and tastes. Check out the tips on this recipe for more help on making risotto. If I was making this recipe at home, I would leave out the white truffle oil and substitute chicken broth for the white wine. U10 scallops are extra large scallops. U10 is a designation that means "under ten" per pound. Grana padano cheese is a type of Parmesan. use whatever Parmesan you have on hand.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can stir the rice as it cooks and add the liquid to the pan. Younger kids can chop the onions and garlic using a food chopper.

Tuna Stuffed Shells

This recipe comes to us from My Little Corner of the World. I can't wait to try it out!

Tuna Stuffed Shells
Nancy Dell'Aria

COOKING TIME
Active Time: 15 minutes
Total Time: 50 minutes

INGREDIENTS

18 jumbo pasta shells
1 can (6 oz) light tuna in oil, well drained
1 cup fresh white bread crumbs
1⁄4 cup finely chopped onion
1 large egg
1⁄4 cup minced fresh parsley
1 tsp fresh lemon juice
1 can (103⁄4 oz) condensed cream of celery soup
1⁄2 cup milk
2 Tbsp grated Parmesan cheese
Paprika (optional)


PREPARATION
1. Heat oven to 350°F. Lightly coat an 11 x 7-in. baking dish with nonstick spray.

2. Boil pasta as package directs until just firm-tender.

3. Meanwhile mix tuna, bread crumbs, onion, egg, 1⁄2 the parsley and the lemon juice to blend.

4. Drain pasta shells. Rinse gently to cool; drain. Fill each shell with 1 Tbsp tuna mixture. Place in prepared dish.

5. Whisk soup and milk in a small saucepan over medium heat until hot. Remove from heat; stir in remaining parsley. Pour evenly over shells. Sprinkle with cheese and paprika. Cover with foil. Refrigerate overnight, if desired.

6. Bake 20 to 25 minutes until bubbly.

Easy Baked Fish and Chips

Prep: 10 minutes
Cook: 35 minutes
Yield: 4 servings

2 large baking potatoes (1-1/2 lb.)
1/4 cup Italian salad dressing
1 pkt. Extra Crispy Seasoned Chicken Coating Mix, divided
4 haddock fillets (1 lb.)
1/4 cup mayonnaise

Cut each potato lengthwise into eight wedges; place in large bowl. Add Italian dressing; toss to coat. Add 1/4 cup of the coating mix; toss to coat. Place in single layer on baking sheet sprayed with cooking spray. Bake 20 min at 400 degrees.

Spread remaining coating mix onto large plate. Spread tops of fish fillets evenly with half of the mayo; press, mayo-side down, into coating mix on plate. Repeat with remaining mayo and coating mix on plate to coat remaining sides of fish fillets. Place on rack of broiler pan. Add to oven with potatoes.

Bake potatoes an additional 15 min. and bake fish 15 min. or until fish flakes easily with fork and potatoes are tender.

Tips and Tricks
I made this dish with tilapia and it turned out well. In place of the seasoned chicken coating (AKA Shake and Bake), I used my homemade Cornflake Coating For Chicken, which I already had made up. I also used homemade Italian salad dressing in place of storebought. To coat the fish evenly with mayo, I used a basting brush.
Make It Healthier
Use reduced-fat mayo and reduced-fat salad dressing.
How Kids Can Help
Kids can pour dressing and coating over potatoes. Older kids can brush mayo on fish and press into coating.

Fish Tacos

Prep: 30 minutes
Cook: 20 minutes
Yield: 8 servings

3/4 cup fat-free sour cream
1 can (4 ounces) chopped green chilies
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets
1/2 cup all-purpose flour
1 egg white, beaten
1/2 cup panko (Japanese) bread crumbs
1 tablespoon canola oil
1/2 teaspoon salt
1/2 teaspoon each white pepper, cayenne pepper and paprika
8 corn tortillas, warmed
1 large tomato, finely chopped

Place the sour cream, chilies, cilantro and lime juice into a food processor. Cover and process until blended. Set aside.

Cut each tilapia fillet lengthwise into 2 portions. Place the flour, egg white and bread crumbs in separate shallow bowls. Dip fish in flour, then egg white, then bread crumbs.

In a large skillet, cook tilapia in oil over medium heat for 4-5 minutes on each side or until fish flakes easily. Combine the seasonings and sprinkle over fish.

Place a portion of fish on each tortilla, top with about 2 Tbsp sour cream mixture. Sprinkle with tomato.

Tips and Tricks
I warm my tortillas in the microwave to save time. I don't have a food processor, so I use my mortar and pestle to grind the cilantro finely before mixing with the other ingredients. You could also use a blender.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Older kids can help coat fish.

Nutrition Facts
one taco equals 196 calories, 3 g fat (trace saturated fat), 31 mg cholesterol, 303 mg sodium, 26 g carbohydrate, 2 g fiber, 16 g protein

Tilapia Piccata

This quick and easy dish comes together in no time!

Prep/Total Time: 18 minutes
Yield: 4 servings

1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 pound tilapia fillets
4 tsp canola oil
1 cup reduced-sodium chicken broth
1 tsp corn starch
2 Tbsp lemon juice
1 Tbsp butter
1 Tbsp chopped parsley
2 Tbsp nonpareil capers, rinsed and drained, optional

Combine flour, salt and pepper. Dredge fish in flour mixture, coating well.

In a skillet, heat oil on medium-high heat and cook fish until brown, about 2 minutes. Flip and cook another minute, then remove to a plate.

Increase heat to high and add broth to skillet. Bring to a boil and reduce until 1/2 cup remains, about 3 minutes. Dissolve cornstarch in 1 Tbsp water and whisk into broth. Cook another minute, then add butter, parsley, lemon juice and capers. Spoon sauce over fish.

Tips and Tricks
I used whole wheat flour to coat the fish and omitted the capers. My 16 month old baby went crazy for this meal! I also used fresh parsley. If using dried parsley, be sure to reduce the amount.
Make It Healthier
Use whole wheat flour and omit salt.
How Kids Can Help
Older kids can help coat the fish. Younger kids can measure ingredients.

Nutrition Facts
One serving equals 269 calories, 26 g protein, 10 g fat, 20 g carbs, 18 mg calcium, 1 g fiber

Marinated Broiled Scallops

Prep: 10 minutes plus marinating
Cook: 5-6 minutes
Yield: 4 servings

2 1/2 pounds sea scallops
1 teaspoon lemon pepper
5 tablespoons olive oil
3 tablespoons chopped fresh (or 1 1/2 tablespoons dried) rosemary
1/8 teaspoon dried red pepper flakes

In a bowl, place the scallops and sprinkle with pepper.

In another bowl, mix remaining ingredients. Pour mixture over scallops and toss. Cover and marinate at room temperature for one hour.

Heat broiler and place scallops on broiling pan. Broil for 2-3 minutes, turn and broil for another 2-3 minutes. Do not overcook. Serve hot.

Tips and Tricks

The scallops can be marinated overnight in the refrigerator. Remove and allow to stand at room temperature for 20 minutes before cooking. They can also be skewered and cooked on the grill.

How Kids Can Help

Mix marinade ingredients. Pour over scallops. Older kids can thread scallops on skewers.

Codfish Cakes

Prep: 20 minutes
Cook: 3-5 minutes per batch
Yield: 12-16 cakes

1 pound salt cod, soaked in water overnight
3 potatoes, boiled and well drained
2 tablespoons chopped parsley
1/2 cup grated onion
freshly ground pepper to taste
1 egg yolk
vegetable oil for deep frying

Remove cod from water and cook in boiling water for 5 minutes. Remove and drain thoroughly. Shred cod, removing any bones, and place in a large bowl.

In another bowl, coarsely mash the well-drained potatoes. Mix into shredded cod thoroughly but gently. Add the parsley, onion, pepper and egg yolk and mix well. The mixture should be fairly dry.

Scoop up a quantity of mixture the size of an egg and form into compact oval shapes. In a deep saucepan, add enough oil to come halfway up pan. Heat until hot and fry cod cakes a few at a time until dark golden in color, about 3-5 minutes. Serve hot.

Tips and Tricks

The secret to success is the dryness of the mixture. Cakes that are too moist may fall apart during frying. Coddies are traditionally served with saltine crackers and mustard.

Make It Healthier

Pan fry the cakes in a small amount of oil instead of in a deep pan. Drain well.

How Kids Can Help

Measure and mix ingredients. Older kids can shape the cakes.

Spicy Shrimp

Prep/Total Time: 15 minutes
Yield: 4 servings

1 cup chili sauce
1 teaspoon horseradish
2 teaspoon Old Bay seasoning, divided
2-3 dashes hot sauce
1 teaspoon lemon juice
1/2 cup white vinegar
1/2 cup water
1 pound shrimp, unpeeled

To make sauce, combine chili sauce, horseradish, 1 teaspoon Old Bay, hot sauce, and lemon juice in a bowl and refrigerate.

In a saucepan, combine water, viegar and remaining Old Bay and bring to a boil. Reduce heat, add shrimp and simmer covered for 7-10 minutes. Remove shrimp and serve with sauce.

Tips and Tricks

If you don't have chili sauce, substitute ketchup and alter the seasonings to suit your taste.

Make It Healthier

Old Bay is very salty. Use it sparingly.

How Kids Can Help

Measure ingredients. Mix sauce.

Baked Crab Imperial

Prep: 10 minutes
Bake: 15-20 minutes
Yield: 4 servings

1 pound lump crabmeat, picked through for cartilage
1 egg, beaten
1 teaspoon Worchestershire sauce
1 small onion, minced
1 green pepper, minced
1 celery stalk, finely diced
1 tablespoon chopped parsley
1/2 teaspoon dry mustard
1 tablespoon mayonnaise

In a bowl, combine all ingredients together. Place in a shallow casserole dish and bake at 350 for 15-20 minutes.

Tips and Tricks
In place of fresh parsley, use 1 teaspoon dried parsley.
Make It Healthier
Use reduced-fat mayo.
How Kids Can Help
Older kids can help pick through the crabmeat. Mix ingredients.

Dijon Crusted Halibut

Prep: 30 Minutes
Yield: 4 Servings

1/4 cup mayonnaise
1 tablespoon prepared Dijon-style mustard
1 tablespoon prepared horseradish
1 tablespoon fresh lemon juice
1/4 cup dry bread crumbs
1 tablespoon grated Parmesan cheese
4 (4 ounce) fillets halibut
1 tablespoon butter, melted
1/4 cup dry bread crumbs
1 tablespoon grated Parmesan cheese

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. In a small bowl, mix together mayonnaise, mustard, horseradish, and lemon juice. Stir in 1/4 cup bread crumbs and 1 tablespoon Parmesan cheese. Arrange fish fillets on the prepared baking sheet. Spread bread crumb mixture evenly over fish. In a small bowl, mix together melted margarine, 1/4 cup bread crumbs, and 1 tablespoon Parmesan cheese. Sprinkle over the coated halibut. Bake for 15 to 18 minutes, or until fish flakes easily with a fork.

How Kids Can Help:
Kids can help measure and dump ingredients. Kids can grease baking sheet.

Suggested Sides:
Rice Pilaf and steamed veggies.

Creamy Seafood Dip

I served this dip at my daughter's first birthday party and it was a huge hit! The original recipe seemed entirely too rich and fatty, so I lightened it up.

Prep: 15 minutes
Cook: 45 minutes
Yield: 17 servings

1 package (8 ounces) cream cheese, softened
1/2 cup mayonnaise
1-1/2 teaspoons Dijon mustard
1 can (6 ounces) small shrimp, rinsed and drained
1 can (6 ounces) crabmeat, drained, flaked and cartilage removed
2/3 cup shredded Monterey Jack cheese, divided
1/2 cup chopped green onions
1 round loaf (1 pound) sourdough bread
Assorted fresh vegetables

In a mixing bowl, beat the cream cheese, mayonnaise and mustard. Stir in the shrimp, crab, 1/3 cup Monterey Jack cheese and onions. Cut the top fourth off the loaf of bread; carefully hollow out bottom, leaving a 1/2-in. shell. Cube removed bread; set aside.

Spoon seafood mixture into bread shell. Sprinkle with remaining cheese. Wrap tightly in heavy-duty foil and place on a baking sheet.

Bake at 350° for 25 minutes. Unwrap; bake 20-25 minutes longer or until cheese is melted and dip is heated through. Serve with vegetables and reserved bread cubes.

Tips and Tricks
I omitted the bread bowl to save calories and instead served the dip in a miniature crockpot. The crockpot also eliminated the oven time. I used fat-free cream cheese and instead of the full fat mayo, used half light mayo and half fat free plain yogurt.
Make It Healthier
See above tips for lightening the recipe. If serving with bread, use whole grain bread.
How Kids Can Help
Measure ingredients. Older kids can beat the cream cheese and mustard. Spoon dip into bread bowl or crockpot.

Red Snapper With Black Beans

Prep: 10 minutes
Cook: 15 minutes
Yield: 2 servings

3/4 cup canned black beans, rinsed and drained
3 tablespoons chopped red onion
2 tablespoons olive oil, divided
1 teaspoon red wine vinegar
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon salt, divided
1/8 teaspoon pepper, divided
1 to 2 drops hot pepper sauce
3 tablespoons all-purpose flour
2 red snapper or grouper fillets (8 ounces each)
1-1/2 teaspoons butter
1 tablespoon minced fresh cilantro

In a saucepan, combine the beans, onion, 1 tablespoon oil, vinegar, mustard, garlic, 1/8 teaspoon salt, dash pepper and pepper sauce. Cook, uncovered, over low heat for 10 minutes, stirring occasionally.

Meanwhile, in a shallow bowl, combine the flour and remaining salt and pepper. Dip fillets in flour mixture. In a large skillet, heat butter and remaining oil over medium heat. Cook fillets for 5-6 minutes on each side or until fish flakes easily with a fork. Top with black bean mixture; sprinkle with cilantro.

Tips and Tricks
Use whatever kind of fish you prefer. I used tilapia. Fresh fish is best, but should you need to get rid of a "fishy" smell, place the fillets in a shallow dish, cover with milk, and let stand in the refrigerator for 30 minutes. Discard the milk and cook as usual. I also used regular prepared mustard (by accident) and it tasted fine. I also used whole wheat flour to coat the fish, and I used a whole can of black beans and adjusted the other quantities to compensate. This recipe is intended for 2 people, but can be doubled or tripled for larger families.
Make It Healthier
Use unsalted butter or trans-fat free spread. Use whole wheat flour. Omit salt. Spray pan with nonstick cooking spray and use less olive oil and less butter.
How Kids Can Help
Rinse beans. Measure ingredients. Top fish with bean mixture. Sprinkle with cilantro.
Suggested Sides
twice-baked potatoes, green salad, sliced melon

Nutrition Facts
1 fillet with 1/3 cup bean mixture equals 469 calories, 19 g fat (4 g saturated fat), 92 mg cholesterol, 689 mg sodium, 22 g carbohydrate, 4 g fiber, 50 g protein

Baltimore's Best Crab Cakes

Think you've had good crab cakes? Try this recipe, a classic from Baltimore!

Prep: 15 minutes + chilling
Cook: 15 minutes
Yield: 6 crab cakes

1 egg, beaten
4 tablespoons mayonnaise
1/3 cup plain breadcrumbs
1 tablespoon minced fresh parsley
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
1 teaspoon prepared mustard
salt and pepper to taste
1 pound lump crabmeat, cartilage removed
breadcrumbs for coating crab cakes

In a bowl, combine beaten egg, mayonnaise, bread crumbs, parsley, Old Bay, Worcestershire sauce, mustard, salt and pepper and mix well. Pour mixture over crabmeat and toss gently but thoroughly.

Form into 6 crab cakes and coat with breadcrumbs. Refrigerate 15 minutes.

Place on a baking sheet and bake at 425 for 8 minutes on each side, or until golden brown.

Tips and Tricks
If using dried parsley, use 1 teaspoon. The crab cakes can be made ahead of time and refrigerated until baking. Light mayonnaise is OK to use, but do not use fat-free mayonnaise, as the texture is not thick enough to hold the cakes together. Crab cakes can also be broiled for 5 minutes on each side, or fried in oil.
Make It Healthier
Omit the salt. Use less Old Bay. Use whole wheat bread crumbs, Bake or broil crab cakes instead of frying.
How Kids Can Help
Measure ingredients. Stir ingredients together. Older kids can form the crab cakes.

Easy Shrimp Scampi

Prep/Total Time: 25 minutes
Yield: 4 servings

8 ounces uncooked linguine
2 small garlic cloves, minced
4 tablespoons butter
4 tablespoons olive oil
4 tablespoons lemon juice
1/2 teaspoon Italian seasoning
1 pound large cooked shrimp, peeled and deveined

Cook linguine according to package directions. Meanwhile, in a small skillet, saute the garlic in butter and oil until golden brown. Stir in the lemon juice, Italian seasoning and shrimp; heat through. Drain linguine; toss with shrimp mixture.

Tips and Tricks
This recipe can be easily cut down to make one serving. To add some extra spice, steam the shrimp in a mixture of Old Bay and vinegar before adding to the butter mixture.
Make It Healthier
Use whole wheat pasta. Use trans-fat free spread. Since this dish uses a lot of butter, serve with light side dishes, such as salad.
How Kids Can Help
Measure ingredients. Use garlic press to mince garlic. Older kids can peel the shrimp.

Nutrition Facts
one servings equals 464 calories, 27 g fat (9 g saturated fat), 95 mg cholesterol, 193 mg sodium, 44 g carbohydrate, 2 g fiber, 15 g protein

Lemony Grilled Salmon

Prep: 10 minutes plus marinating

Cook: 15 minutes

Yield: 4 servings

1/2 cup honey

1/4 cup lemon juice

1/2 cup unsweetened pineapple juice

2 teaspoons teriyaki sauce

1 teaspoon grated lemon peel

1/2 teaspoon minced garlic

1/4 teaspoon crushed red pepper flakes

4 salmon fillets (6 ounces each), skin removed

8 lemon slices (3/4-in thick)

In a small bowl, combine the first seven ingredients. Pour 2/3 cup sauce into a large resealable plastic bag; add salmon. Seal well and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade for basting.

Coat grill rack with nonstick cooking spray before starting grill. Arrange lemon slices on rack. Drain and discard marinade. Place each salmon fillet over two lemon slices.

Grill, covered, over medium heat for 5 minutes. Brush with some of the reserved marinade. Grill 10-15 minutes longer or until fish flakes easily with a fork, basting occasionally with remaining marinade.

Tips and Tricks

The lemon peel can be omitted without changing the flavor too much. Omit the red pepper for tender palates.

Make It Healthier

Use low-sodium teriyaki sauce.

How Kids Can Help

Arrange lemon slices on grill before starting. Measure ingredients. Turn sealed bag to coat salmon.

Spinach & Tuna Tortellini

Prep: 20 minutes
Yield: 6 servings

16 oz spinach tortellini cooked according to package directions
1 tbs olive oil
1/8 tsp red pepper flakes
2 cloves garlic, minced
10 oz tomato juice
3-4 large roma tomatoes, diced
1 large can tuna, drained
1 tbs lemon juice
1 cup frozen spinach, thawed
Salt & Pepper

Heat olive oil in skillet, add pepper flakes and garlic and heat, add tomato juice, and bring to a boil. Add tomatoes & spinach, reduce heat to low. Add tuna & juice. Toss dressing over pasta. Salt & Pepper to Taste.

Tips & Tricks:
This gourmet, healthy tuna casserole is delcious as a main dish, or chilled as a pasta salad. For pasta salad, add julienne bell peppers & thinly sliced red onion after chilling.