Fish: It’s What’s for Dinner!

From grilling to baking, fish for dinner is a healthy and delicious choice for
your family.

Need some inspiration beyond the fish stick? Check out these fresh, tasty and easy ways to prepare salmon, halibut, cod and more. All are kid-friendly and dinner worthy for the whole family.

Fish Tacos

Alaska cod is a good choice for these tacos. Or for time-saving option, use frozen breaded or battered fish fillets. Make the lime crema and tangy slaw ahead of time, so it just takes minutes to assemble these tasty fish tacos during the dinner rush-hour.

Servings: 4

• 4 baked fish fillets
• 8 street corn or flour tortillas
• Lime Crema (see recipe below)
• Tangy Cabbage Slaw (see recipe below)
• Optional toppings: chopped tomatoes, avocado, salsa, etc.

Cook the fish fillets as directed. Roughly chop. Warm the tortillas. Add to each tortilla some of the fish, some cabbage slaw and some drizzled lime crema over the top. Finish with a squeeze of lime and any additional toppings.

Lime Crema

• 1 cup sour cream or Mexican crema
• 1 lime juice
• 1 tsp lime zest
• 1 garlic clove crushed
• 1/4 tsp salt to taste

Whisk together ingredients in a medium-sized bowl until well combined. Can be made ahead and stored in an airtight container in the fridge (up to one week) until ready to serve.

Tangy Cabbage Slaw

• 2 cups red cabbage, shredded
• 2 carrots, shredded
• 1/4 cup cilantro, chopped
• 1/4 cup apple cider vinegar
• 1/4 cup olive oil
• 2 Tbs honey
• 1 Tbs Dijon mustard
• Salt and pepper (to taste)

Add cabbage, carrot and cilantro to a large bowl. Whisk together apple cider vinegar, olive oil, honey, mustard, salt and pepper. Pour over cabbage mixture and toss well to combine. Season with additional salt and pepper, to taste.

Halibut Pesto Kabobs

Servings: 4

• 1 pound halibut, cut into 1-inch pieces
• 1 cup cherry tomatoes
• 2 bell peppers, cut into wedges
• 1/2 cup pesto
• 2 zucchini or yellow squash, cut into 1-inch circles

Place all the ingredients in a bowl and toss to combine. Preheat oven broiler or grill to high heat. Place vegetables and fish on skewers (if using wooden skewers soak in water for 30 minutes to avoid burning).

Cook skewers under broiler or on grill for 6 minutes, turning halfway through. Serve.

Recipe courtesy

Baked Parmesan Fish

Servings: 4

• 1 large egg
• 1/8 cup milk
• 1 1/3 oz parmesan cheese, grated
• 1/8 cup flour, all-purpose
• 1/2 tsp paprika
• 1/4 tsp salt
• 1/8 tsp black pepper, ground
• 12 oz fish, flounder (or other white fish)

Beat egg and milk (2 Tbs) in a shallow bowl and set aside. In a zipper bag combine breading ingredients. One at a time dip fillets in egg, shake off excess and shake in breading in bag.

Bake uncovered on an oiled baking sheet at 350 degrees for about 25 minutes or until fish flakes easily with a fork. (This time might be less according to how thick your fish fillets are, so check after 15 minutes.) Can be served with lemon wedges if desired.

Serve with brown rice and a vegetable side dish.

Recipe courtesy

Salmon Cakes

Makes 8 salmon cakes

• 1 lb salmon spoon meat, poached in vacubag or Ziploc to 125 degrees
• 1/4 cup onion, minced
• 2 Tbs finely chopped parsley leaves
• 2 Tbs lemon juice
• 2 Tbs mayonnaise
• 1 egg
• 3/4 cup panko crumbs (+ 4 Tbs set aside)
• 1/2 tsp salt
• 1/4 tsp white pepper
• Vegetable oil for sautéing

To form cakes, mix salmon with egg, panko crumbs, mayonnaise, onion, parsley, and lemon juice in a medium bowl. Scoop ¼ cup mixture at a time from bowl and form into 8 salmon cakes. Place in the freezer for about 15 minutes so moisture will evaporate.

Gently dredge in remaining panko crumbs.

Heat vegetable oil in a skillet over medium-high heat. Cook salmon cakes until golden brown, about 3 minutes; flip and continue for additional 3 minutes.

Note: These cakes freeze well and simply need to thaw overnight in the refrigerator before frying.

Recipe courtesy Chef Rachel & Chef Lexa, Bridge Seafood Restaurant,

Cheesy Tuna Noodle Casserole

Servings: 8

• 1 cup whole milk plain yogurt
• 1 1/2 cups shredded cheddar cheese
• 4 oz 1/3-less-fat cream cheese (Neufchâtel), softened
• 1 tsp Dijon mustard
• 2 cans (5 oz each) chunk light tuna in water, drained
• 1 1/2 cups frozen sweet peas
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 1/2 cups whole wheat egg noodles, cooked and drained
• 2 Tbs plain bread crumbs
• 1 Tbs butter, melted

Heat oven to 350 degrees. Spray 1 1/2-quart baking dish with cooking spray.

In large bowl, stir yogurt, 1 cup of the shredded cheese, the cream cheese and mustard. Stir in tuna, frozen peas, salt and pepper. Stir in cooked pasta. Spread mixture evenly in baking dish.

Bake 25 to 30 minutes or until casserole is bubbly and lightly browned on top. Meanwhile, in small bowl, stir bread crumbs and melted butter; set aside. Stir baked casserole, then top with remaining 1/2 cup cheese and the bread crumb mixture. Bake about 5 minutes or until cheese is melted and bread crumb mixture is golden brown.

Recipe courtesy