Grain Valley News
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • 2022 Garage Sale Directory
    • Holiday Lights Contest
    • Parade
  • Job Board
  • Support
    • Advertise
    • Become A Sustaining Member
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • 2022 Garage Sale Directory
    • Holiday Lights Contest
    • Parade
  • Job Board
  • Support
    • Advertise
    • Become A Sustaining Member








​news

Freshen Up Your Fish Fry

3/3/2022

 
Picture
by Tara Sallee MS, RD, LD
     It’s easy to get hooked on fish! From nutritional content, to quick preparation, fish packs big benefits!  Fish is a great source of lean protein. Fatty fish such as salmon, tuna, herring, mackerel and trout are rich in two kinds of omega-3 fatty acids. The American Heart Association recommends eating fatty fish at least twice each week to help lower triglyceride levels and regulate blood pressure. There are also many studies looking at benefits of omega-3 fats for brain and joint health.
 
     Most fish can be cooked in a flash, making it a great weeknight option! Not sure how to prepare fish?  Try these quick and easy tips:

  • Oven fry. Full of flavor and crunch without sacrificing health! Simply, brush fish with a heart-healthy oil, dredge in coating (covering each side completely), and bake until golden brown and crispy.
  • Sautéing on the stove. In this tried-and-true technique, just heat some oil in a nonstick skillet, add your seasoned fish, and cook. For an extra dose of flavor and heart-healthy fats, serve with a drizzle of olive oil.
  • Steaming in parchment. Get dinner on the table in a snap with this customizable method. Place individual fish fillets in the center of a parchment paper square. Add your favorite seasonings and vegetables before rolling up the parchment and securing with a toothpick. Then pop the packets in the oven to cook. 
  • Cooking in the air fryer. When that craving for crispy, tender fried fish hits, try this healthier method. Pat the fish dry, coat in your favorite breading or seasonings, and place in the air fryer. Don’t forget to flip the fish halfway through cooking for a perfectly golden crust all over.
  • Seafood should be cooked to a minimum internal temperature of 145°F.
    • You can tell if your fish is done cooking is by testing it with a fork. The fish should flake apart easily. It’ll also lose its shiny, translucent appearance when it’s fully cooked.
    • Fish is delicate and easy to overcook. For a tender, juicy result, check for doneness with a food thermometer.
 
 
This heart-healthy Oven-Fried Chili-Lime Tilapia is a delicious way to lighten up your traditional fish fry!
 
Oven-Fried Chili-Lime Tilapia
Serves 4
 
All you need:
Hy-Vee nonstick cooking spray
1 lb. fresh green beans, trimmed
8 oz. red radishes, trimmed and halved
4 tbsp Gustare Vita olive oil, divided
½ tsp kosher salt
½ tsp coarse-ground black pepper
4 (5-oz.) Hy-Vee Fish Market fresh tilapia fillets
1½ cups freshly grated Soirée Parmesan cheese
½ cup Hy-Vee plain panko bread crumbs
2 tbsp salt-free fiesta lime seasoning
2 tsp lime zest, plus extra for garnish
Lime wedges, for garnish
 
All you do:
  1. Preheat oven to 350°F. Lightly spray a large rimmed baking pan with nonstick spray.
  2. Place green beans and radishes in prepared pan. Drizzle with 2 tablespoons olive oil; toss to coat. Sprinkle with salt and black pepper. Spread vegetables into an even layer, leaving room for fish.
  3. Pat fish dry with paper towels. Stir together Parmesan cheese, bread crumbs, lime seasoning and 2 teaspoons lime zest in a shallow dish.
  4. Brush both sides of tilapia with remaining 2 tablespoons olive oil. Coat with a thick layer of Parmesan mixture, gently pressing to adhere. Place coated fish in baking pan with vegetables.
  5. Bake 14 to 16 minutes or until 145°F and coating is crisp. Garnish with lime wedges and additional lime zest, if desired.
 
Source: March 2022 Hy-Vee Seasons magazine
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
Picture

Comments are closed.

    RSS Feed

    Categories

    All
    Burton Kelso
    Business
    Cathy Allie
    Celebrations & Transitions
    Census
    City Of Grain Valley
    Columnists
    Community Profile
    Covid19
    Covid-19
    Economic-development
    Education
    Elections
    Financial-health
    Fitness
    Food Inspections
    Good News
    Good-news
    Grain-valley-assistance-council
    Grain-valley-fair
    Grain Valley Historical Society
    Grain-valley-partnership
    Grain Valley Schools
    Health And Fitness
    Health-and-fitness
    Home And Garden
    Jackson County
    Ld
    Local News
    Looking Back
    Lorne-meinershagen
    Missouri House Of Representatives
    Missouri Senate
    Musings From The Middle
    Neighborhood View
    On The Job
    Pets
    Police Blotter
    Quick-news
    Rdn
    Recreation
    Sally-whitaker
    Seniors
    Senior-send-off
    Sports
    Technology
    Tracey Shaffer
    Transportation
    University Of Missouri Extension
    Waynes-world

    RSS Feed

    Archives

    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Grain Valley News

Grain Valley News is a free community news source published weekly online. 
(c) 2022 Grain Valley News

Contact Us

PO Box 2972
​Grain Valley MO 64029

Privacy Policy
Picture