Monday, August 9, 2010

Crispy Baked Fish and Sauteed Broccoli, Review: Healthy Ice Cream Treats

Food Finds: Healthier Ice Cream Treats
So my husband and I are trying to eat healthier and I have a super sweet tooth and I read about each of these treats in a magazine and I had to try them myself. Neither one tastes the least bit healthy.

So if you have ever had a Snickers ice cream bar...this tastes almost identical! The hubby was also a fan of these since he likes the Snickers version.

150 calories
9 grams fat
3 grams dietary fiber
WW points: 3

These bars are very good with strawberry frozen yogurt and a strawberry fruit filling inside. the outer coating is vanilla flavored and tastes like the coating on yogurt covered raisins.

150 calories
8 grams fat
3 grams dietary fiber
3 WW points

Tonight we have some quick healthy recipes for weeknight cooking. The fish has a wonderful flavor and is super crispy without having to fry it. Make sure when baking the fish to put it on a wire rack arranged over a sheet pan or broiler pan so that the bottom will not get soggy and it can crisp on all sides. The broccoli is a super simple vegetable side dish that can be a change from boring steamed broccoli with cheese (I'm not a huge fan of that personally...)

Crispy Baked Fish

2 egg whites beaten
2 T butter melted or 2 T olive oil (I used olive oil)
1 1/2 cups panko bread crumbs
1 teaspoon dried thyme
1 1/2 teaspoon dried chives
1/2-1 tablespoon Old Bay Seasoning
1 teaspoon onion powder
1/4 teaspoon garlic powder
Grated peel of one lemon
Four 6 oz fish fillets (halibut, cod, flounder, tilapia) --> I used tilapia
Salt/Pepper to taste

Preheat oven to 425 degrees. Put egg whites in a shallow bowl or plate. Mix together bread crumbs and all seasonings and then drizzle with either butter or olive oil and toss well with a fork. Season the fish with salt and pepper on both sides and then dip into the egg white, then into the breadcrumb mixture. Then place on a greased broiler pan or wire rack and place in the oven. Cook until fish golden brown, crispy, and flakes easily with a fork (~10-15 minutes).

Sauteed Broccoli
1 tablespoon olive oil
2 cloves garlic, finely chopped or grated
Pinch of red pepper flakes
Grated peel of 1 lemon and juice of 1/2 of a lemon
1/3 cup chicken broth
1 bunch of broccoli, trimmed and cut into bite sized pieces (or one bag pre-cut broccoli)
1/2 teaspoon salt
Pepper to taste

In a large skillet over medium heat, heat olive oil, garlic, and pepper flakes until fragrant and garlic begins to brown. Stir in broccoli and cook until broccoli is bright green (approx 3 minutes). Add chicken broth, lemon juice, lemon peel, salt, and pepper and continue to cook uncovered until broccoli is tender (3-5 minutes, depending on how done you like your broccoli).

1 comment:

  1. I think I'll definitely try the fish and broccoli! Will let you know what I think.