“The coating on the fish was crunchy and the parsnip fries with dipping sauce were a huge hit. Elliott loved them. I’ve made sweet potato fries before but the parsnip ones were a little sweeter and much tastier.”
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Halibut Fingers, Veggie Fries, Endive Slaw and Dipping Sauce
Fingers and fries with a tangy sauce top most kids' list of faves. We make it more heart-healthy with halibut coated in golden flax. Halibut has broad appeal because of its firm, chicken-like flesh and mild flavour.
Loading ...May 25th, 2010
Servings
6Prep Time
Prep Time: 25 minutes, On the Table: 45 minutesIngredients
Directions
Process parsley and flax in food processor until it is a crumbly meal. Pour into shallow bowl and stir in panko and Parmesan cheese.
Season halibut lightly with salt and pepper. Dredge fish fingers in panko mixture, pressing in to adhere.
Place fish on an oiled sheet pan. Bake in 425-deg. F pre-heated oven for 7 to 10 minutes or until the outside is crispy and fish flakes easily.
Preheat oven to 425-deg. F. Line a large baking sheet with foil.
Peel and trim the vegetables. Cut into strips that are about 1/4 to 1/2 inch wide on each side. Try to keep them the same size for even baking time.
Place the vegetables into a sealable plastic bag. Add sesame butter, oil and seasoning. Seal the bag and shake well to thoroughly coat, massaging coating onto the vegetables.
Spread the vegetables out onto the baking sheet in a single layer.
Bake on lower rack for 30-35 minutes or until crispy and browned, turning after 15 minutes. Transfer immediately to a paper towel-lined platter and serve warm.
Whisk together one teaspoon each of: Dijon mustard, soya sauce and maple syrup. Add one tablespoon white wine vinegar and two tablespoon flax seed oil (or olive oil). Season with salt and pepper as needed. Just before serving, trim 3 Belgium endives and then cut lengthwise into thin strips. Core an apple and cut into thin strips (or peel and grate into salad). Toss endive and apple in a bowl with vinaigrette.
Stir 3 tbsp orange marmalade with 3 tbsp ketchup and 1 tsp low sodium soya sauce. Serve with fingers and fries.
Nutrients Per Serving
Fingers: 213 calories, 6 g fat, 117 mg calcium, 338 mg sodium, 10 g carbohydrates, 2 g fibre, 28 g protein. Excellent source of niacin, vitamin B12, vitamin D and magnesium. Fries: 182 calories, 10 g fat, 154 mg calcium, 444 mg sodium, 21 g carbohydrates, 4 g fibre, 4 g protein. Excellent source of folate and magnesium. Good source of vitamin C and iron. Endive Slaw: 65 calories, 5 g fat, 8 mg calcium, 170 mg sodium, 5 g carbohydrates, 1 g fibre, 0 g protein. Dipping Sauce: 35 calories, 0 g fat, 4 mg calcium, 124 mg sodium, 9 g carbohydrates, 0 g fibre, 0 g protein.
By Leanne Wright
Photograph by Edward Pond
Photograph by Edward Pond
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