Try out this fish recipe and help your children get the Omega-3 essential fatty acids (EFA) that they need to be healthy. (This recipe can be doubled or tripled and kept frozen for 3-6 months.)

Ingredients:

1 lb boneless fish fillets cut into small pieces (about 2-3 bites sized)

3 cups fresh breadcrumbs*

3 T Seafood Mixed Seasoning

1 cup safflower oil or other vegetable oil

Equipment:

2 cookie sheets or freezer-safe tray

Tin foil or parchment paper or professional baking mat

Whisk

A platter

2 shallow vessels: one large, one medium

Directions:

Line a cookie sheet or freezer-safe tray with tin foil.

Set up three stations: 1. platter of prepared fish; 2. medium-sized shallow vessel for oil; 3. large shallow vessel for breadcrumbs.

Using a whisk, mix together the breadcrumbs with the fish seasoning.

Take fish pieces in batches of 3 to 4 pieces at a time and dip them into oil. Then coat both sides and edges with breadcrumbs. Press breadcrumbs onto fish firmly, alternating sides.

Place the fish pieces on the prepared tray in a single layer. Continue this process until all fish is coated.

Cover the trays with plastic wrap and place in the freezer overnight.

When fish pieces are frozen, place into a labeled freezer bag and return to the freezer for use in the future.

To cook: Remove the amount you want to cook (2-3 per child) and cook on a cookie sheet (with parchment paper, a professional baking mat, or sprayed with cooking spray) at 350 degrees F for about 20 minutes. For a crunchier coating, flip the pieces over about halfway through the cooking process.

*Tip: Fresh breadcrumbs allow you to choose which ingredients go into your dish. Choose healthy whole-grain breads. If you are allergic to wheat, choose potato bread or alternative bread. Fill food processor with bread, crust and all. Process until bread is reduced to small crumbs. Empty bowl and continue with more bread. I do this with a whole loaf of bread, put the unused, unseasoned crumbs in a resealable bag, and then into the freezer. It takes only a few minutes to do. With breadcrumbs at the ready, other recipes are easier to accomplish.

Fish rich in Omega-3 fats: Sole, halibut, and cod are all good choices for this recipe.

Information provided by Beth Ann Bentley, www.iLunchBox.com. Beth Ann is a management and marketing professional focusing on the food and beverage industry and website marketing. Her experience has concentrated in restaurant management, sports marketing and special events, public relations, and field marketing. Beth Ann has managed, marketed and consulted with restaurants and companies in Manhattan, San Francisco, Australia, Singapore, Taiwan, and Hong Kong. She holds a degree in Hotel, Restaurant and Travel Administrations from the University of Massachusetts, Amherst. Currently Beth Ann is founder and president of iLunchBox.com, an online media company dedicated to the pursuit of a healthy lunch for school-aged children.

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