Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Parsley Crusted Fish

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Parsley Crusted Fish a recipe by Dinner Tonight
Parsley Crusted Fish
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Servings
4
Servings
4
Parsley Crusted Fish a recipe by Dinner Tonight
Parsley Crusted Fish
Votes: 0
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Servings
4
Servings
4
Ingredients
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Instructions
Oven Instructions
  1. Clean your area and wash your hands before you begin.
  2. In a shallow bowl, combine bread crumbs, parsley, lemon peel, garlic, salt and pepper.
  3. Brush oil over one side of fillets. Gently press into crumb mixture.
  4. Spray a 9 x13- inch baking dish with nonstick cooking spray and place the fillets on the pan crumb side up.
  5. Bake at 400 degrees for 15-20 minutes or until fish flakes easily with a fork and reaches an internal temperature of 145°F.
Air Fryer Instructions
  1. Clean your area and wash your hands before you begin.
  2. Preheat your air fryer at 380 °F for 3 minutes.
  3. In a shallow bowl, combine breadcrumbs, parsley, lemon peel, garlic, salt and pepper.
  4. Brush oil over one side of fillets. Gently press the oiled side of the fillet into the crumb mixture.
  5. Add the fillets to the air fryer basket/tray and place them crumb side up. Spray with nonstick spray, if necessary.
  6. Cook the fillets at 380 °F for 10-15 minutes or until fish flakes easily with a fork and reaches an internal temperature of 145°F.
Recipe Notes

Parsley Crusted Fish Nutrition Facts Serving size 1 Fillet (140g) servings per container 4 Amount per serving Calories 220 % Daily Value Total Fat 9 g 12 % Saturated Fat 1 g 5 % Trans Fat 0 g Cholesterol 50 mg 17 % Sodium 330 mg 14 % Total Carbohydrate 12 g 4 % Dietary Fiber 1 g 4 % Total Sugars 1 g Added Sugars 1 g 2 % Protein 23 g Vitamin D 1 mcg 6 % Calcium 49 mg 4 % Iron 1 mg 6 % Potassium 513 mg 10 %

How to Pick Fresh Fish

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There are so many choices when it comes to selecting fish at the grocery store or fish market.   Choosing fish seem like a daunting task; however, you can be sure to take home a fresh fish with these simple checks:

  1. Flesh: The flesh of the fish should be firm, not soft. It should spring back when pressed gently.
  2. Smell: Fresh fish should not smell like a rotten or strong fishy odor. It should smell fresh without any harsh odor.
  3. Color: Fresh fish like finfish should be white. If you are purchasing a fish that might have a different flesh color be sure to choose fish whose flesh is bright and characteristic of the fish species.  Fish with gills should have bright red or pink gills.
  4. Skin: Fish with skin on should be shiny and the scales should be tight and not falling off.
  5. Appearance: Eyes should be bright, clear, and protruding. Fish with cloudy, pink, or sunken eyes are not fresh and should not be purchased.

Always remember to ask your local fish market or grocery store, when they are delivered fresh fish and how long the fish has been in the cooler.   Be sure to use fresh fish within two days of purchase.  If you do not plan on cooking with fish within two days freeze the fish for later use.

Learn more about How-to-select-fresh-catfish with these easy steps.

Join Chelsey as she makes a case for fish as a smart protein choice and how to make it an easy choice for dinner with tips on purchasing fish to make food dollars stretch.

If you want more tips on how to incorporate seafood into your dinners, check out our tips! 

If you are unsure about cooking seafood, check out our safety tips here. 

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Cajun Grilled Fish Tacos

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Bring your A game to Taco Tuesday with this quick and simple show stopper of a recipe!


Cajun Grilled Fish Tacos
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Rating: 5
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Servings Prep Time
4 20 minutes
Servings Prep Time
4 20 minutes
Cajun Grilled Fish Tacos
Votes: 1
Rating: 5
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Servings Prep Time
4 20 minutes
Servings Prep Time
4 20 minutes
Ingredients
Spicy Mayonnaise
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Instructions
  1. Preheat an indoor grill or heavy non-stick skillet to medium high heat.
  2. Pat tilapia fillets dry with a paper towel and sprinkle each fillet with approximately 1/2 teaspoon of Cajun seasoning.
  3. Spray your indoor grill or non-stick skillet with non-stick cooking spray and cook fish for approximately 4 minutes on each side or until fish flakes easily with a fork and has reached 145 degrees F.
  4. While the fish is cooking, place the mayonnaise, the chipotle pepper in adobo sauce and a dash of lime juice in a food processor or blender and process until smooth. Or use 1 tablespoons of adobo sauce.
  5. To assemble tacos, spread the spicy mayonnaise on a corn tortilla and top with coleslaw mix, 1/2 of a fish fillet. chopped cilantro, and a dash of lime juice and any other toppings of your choice and enjoy.
Recipe Notes

Apple Tuna Salad Sandwich

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Try this delicious Apple Tuna Salad Sandwich for a healthy and crunchy alternative, which includes fresh apples and yogurt. Our Apple Tuna Salad is great idea for a family dinner or an on-the-go meal.


Apple Tuna Salad
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Servings
3
Servings
3
Apple Tuna Salad
Votes: 0
Rating: 0
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Servings
3
Servings
3
Ingredients
Servings:
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Instructions
  1. Wash your hands and clean your cooking area.
  2. Combine tuna, apple, yogurt, mustard, and honey in a mixing bowl.
  3. Mix and spread evenly on three bread slices.
  4. Top with remaining bread slices and cut in half or as desired
  5. Serve immediately.
Recipe Notes