Food
Fish for Protein
F
ish packs the most proetein for the lowest cost. How-
ever limit croaker, perch and canned light tuna to once
a month for they may contain industrial pollutants.
The best fish to eat is wild Alaskan or Pacific salmon with
canned being the lowest cost mode. Fresh Haddock and
Tilapia are good environmental deals.
Tilapia
Baked Fish
Serves 8
Ingredients
2 pounds haddock or tilapia fish fillets, cut into 8 even-
size pieces
oil
1 cup whole wheat flour
½ teaspoon salt
¼ teaspoon black pepper
2 large eggs
¼ cup nonfat milk
8 slices stale whole wheat bread or 2 cups whole wheat
bread crumbs
Tartar Sauce
juice from 1⁄2 medium lemon
1⁄2 cup low-fat mayonnaise
1⁄2 cup plain nonfat yogurt
3 tablespoons sweet pickle relish
1⁄4 teaspoon ground black pepper
Preparation:
1. Preheat oven to 375°F.
2. To make your own crumbs, tear whole wheat bread into
pieces and crush between fingers. Or grind in a food proces-
sor, if available. Place crumbs in a medium bowl.
3. In a second medium bowl, mix flour, salt, and black
pepper.
4. In a third medium bowl, add eggs and milk. Beat with
a fork.
5. Dip each piece of fish into flour and shake off excess.
Then dip in egg mixture and then bread crumbs. Each piece
should be fully coated with crumbs.
6. Lightly coat baking sheet with oil. Place fish pieces on
sheet, evenly spaced. Lightly spray or drizzle oil on top.
7. Bake until fish flakes easily with a fork, about 15–20
minutes.
8. While fish cooks, prepare tartar sauce.
9. Rinse lemon. In a small bowl, squeeze juice. Discard
seeds.
10. In a second small bowl, add mayonnaise and yogurt.
Whisk with a fork until smooth. Add relish, black pepper,
and 2 teaspoons lemon juice. Stir until combined.
11. When fish is cooked, serve immediately with fresh
lemon slices or tartar sauce.
Tip
Leftovers can be refrigerated for about 1 day. Reheat in
oven at 350°F for 10–15 minutes. Add to fish tacos, wraps
or salad.
Recipe by Environmental Working Group www.ewg.org
Page 12 The Portland Skanner
October 17, 2012