Healthy Family Dinners
Family Circle Healthy Family Dinners by Family Circle
One of the most versatile and environmentally friendly fish on the market, tilapia is the star of this simple seafood dish from Family Circle Health Family Dinners (Wiley). Japanese-style panko bread crumbs lend the fish an alluring crunch, while Brussels sprouts and bow ties round out the meal in the healthiest way possible. If your grandchildren like fish sticks, they’ll love this.
4 U.S. farm-raised tilapia fillets (about 5 ounces each)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup Italian-seasoned panko bread crumbs (such as Progresso)
1/2 pound bow tie pasta
1 container (10 ounces) Brussels sprouts, trimmed and halved
3 tablespoons olive oil
4 cloves garlic, peeled and chopped
1/8 teaspoon red pepper flakes
1/4 cup grated Parmesan cheese
1. Heat oven to 450 degrees F. Bring a large pot of water to a boil. Coat a broiler-safe baking pan with nonstick cooking spray. Place tilapia fillets in pan, skin-side down, and coat lightly with cooking spray. Season fish with 1/4 teaspoon of the salt and pepper. Sprinkle 2 tablespoons panko crumbs over each fillet. Bake at 450 degrees F for 10 minutes.
2. While fish is baking, boil bow ties for 4 minutes. Add Brussels sprouts and cook an additional 5 minutes. Drain, reserving 1/2 cup cooking liquid.
3. Heat olive oil in a large skillet over medium-high heat. Add garlic and red pepper flakes and cook 30 seconds. Add bow ties, Brussels sprouts, reserved cooking liquid and remaining 1/4 teaspoon of the salt. Cook 1 minute until heated through. Stir in Parmesan cheese.
4. Turn oven up to broil. Run fillets under broiler for 1 to 2 minutes, until browned and crisp. Serve with bow ties on the side.
Excerpted from Family Circle Healthy Family Dinners © 2011. Reprinted with permission of John Wiley & Sons, Inc.
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