Fish and Parsnip Chips
Another little twist to make it interesting – parsnip chips (AKA french fries) and baked fish. Believe it or not, I served this exact plate to an 8 year old “picky’ eater – he was our guest for dinner, and not only did he gobble up everything on this plate, he went back for seconds of the fish and thirds of the fries! The only thing remaining on his plate was the lemon and maybe half the quinoa… not bad though huh?
I know I’ve talked about colour and eating a rainbow of colour. Although parsnips are white, they do pack a pretty good nutrition punch. Just one 6 inch parsnip contains as much as 6 grams of fiber, a good dose of folic acid, potassium, vitamins B1, B2, B3, vitamin C, iron and zinc.
They look like a white carrot, but taste completely different. They are sweeter and have a much softer texture when cooked. They are great in soups or stews, braised, steamed or my favorite – roasted. They are also nice raw as an addition to a crudités platter (veggie platter).
- 4-6 parsnips, washed and peeled
- 1 tbsp extra virgin olive oil
- sea salt and fresh cracked black pepper
Preheat oven to 400 degrees. Cut parsnips in half lengthwise, then each half in half again. Then cut into 2 inch “sticks”.
Place on baking pan with olive oil and salt and pepper to taste. Mix with hands.
Roast in oven for 25 – 35 minutes, turning once. Add more seasonings if desired. Super easy and super good!
Oven Baked Tilapia:
- 3 tilapia fillits
- 2 cups whole wheat flour
- 2 eggs, beaten
- 1-2 cups panko crumbs
- 1 tsp dried oregano (or herb of choice)
- sea salt and cracked black pepper
Preheat oven to 400 degrees. Cut fish into 2 inch thick pieces.
Place three plates on counter – in one place the panko, another the flour seasoned with salt, pepper and herbs and in the last one the egg. Take each piece of fish, and first coat in flour, then egg, then panko. This is a messy job, but so worth it. Place each coated piece of fish on a parchment lined baking sheet. Bake for 20-30 minutes, turning once.
Low fat, non greasy, crunchy goodness! Serve with lemon wedges and salad of choice – I served a quinoa salad – recipe to follow!