Trying to get the kids to eat their fish? The solution is as simple at coating them in whole grain breadcrumbs and pan cooking them. Kids love fish fillets, especially paired with their favorite sauce! And adults enjoy meals that are simple, too!
The oranges in the salad are rich in vitamin C, and extra virgin olive oil is loaded with oleic acid, omega-6 fatty acids, omega-3 fatty acids, and vitamins E and K. Just a portion of this delicious and nutritious salad does so much good for the body!
Yields: 8 servings | Serving Size: 4 ounces fish and 1/4 of topping | Calories: 374 | Total Fat: 20 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 409 mg | Carbohydrates: 26 g | Dietary Fiber: 5 g | Sugars: 13 g | Protein: 23 g | SmartPoints (Freestyle): 12
- 4 oranges, peeled and sliced
- Zest of 1 orange
- 1/4 cup olives, pitted
- 1/3 cup extra virgin olive oil
- 1/2 teaspoon salt
- 1 tablespoon fresh parsley, finely chopped
- 1/2 cup whole grain breadcrumbs
- 4 (4-ounce) pieces fish fillet (fish like sole, halibut, grouper)
- In a serving plate, lay the orange slices then top them with the olives, orange zest (leave some for the fish) and parsley. Dress them with salt and one-third of the extra virgin olive oil.
- Pour and flatten the breadcrumbs on a plate.
- Cover the fish fillet with the breadcrumbs on both sides. Press a bit to make sure that the breadcrumbs remain sticking to the fish.
- Over medium to high heat, in a hot saucepan with the remaining extra virgin olive oil, brown the fish on both sides. When they are cooked, transfer them to a plate covered with kitchen paper towels to absorb the excess oil.
- Sprinkle the remaining orange zest on the fish then serve immediately together with the orange salad.
Check out other recipes of our healthy meals:
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