March 28, 2014 Fish Tacos on DayTime Tri-Cities

Studio Fish Stick Tacos

Studio Fish Stick Tacos

My debut! Homemade, gluten free fish sticks made with flounder. There were kids on the set. After the show, I gave them the fish. They all declared it “better than mom’s”. Poor mom. I wonder if they told her they don’t really like her fish sticks.

The Menu:
Biscuit Planet Fish Stick Tacos
Honey-Lemon Carrots
Strawberry Angel Parfait

The Recipes:

Fish Sticks

Fish Sticks

Wholesome Fish Sticks

Recipe By :Beth Wright
Serving Size : 4 Preparation Time :quick
Categories : Fish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cups gluten-free bread crumbs
2 tablespoons vegetable oil
1 cup Gluten-free flour
2 teaspoons garlic powder
1/4 teaspoon cayenne
1 teaspoon lemon zest
1 tablespoon mayonnaise
2 tablespoons lemon juice
2 egg whites — beaten
16 ounces white fish (cod, flounder) — cut into 3/4 inch or 1 oz strips, rinsed with water and patted dry.

TO BAKE:

Heat the oven to 475 degrees. Combine the bread crumbs and the oil in a large skillet and toast over medium heat, stirring often until deeply golden brown, 8 to 10 minutes.

Pour the toasted crumbs into a shallow plate and let cool a bit. If the crumbs are clumping together, buzz them again in the food processor to fluff them up. Combine the gluten-free flour, garlic powder, cayenne and lemon zest in a second shallow plate. In a third plate, combine beaten egg whites, mayonnaise, 1 tablespoon of lemon juice together.

Spray a broiler pan with vegetable oil spray and place over a rimmed cookie sheet. Season the fish strips with salt and pepper. Working with a few pieces at a time, drop them in the gluten-free flour mixture, then in the egg whites, then back into the flour mixture, and lastly into the toasted bread crumbs, pressing them slightly into the fish. Lay the fish on the broiler pan. Continue with all the fish. Sprinkle the fish with the second tablespoon of lemon juice.

Spritz the tops of the fish sticks with vegetable spray. Bake until cooked through, 10 to 12 minutes.

TO Sauté:

Heat 1 tablespoon olive oil or vegetable oil on medium high. Sauté fish sticks for 4 minutes each side.

TO FREEZE:

Freeze prepared fish sticks uncooked and flat in a freezer bag. Fish sticks can be frozen for 3 months. LABLE THE DANG BAG!! Thaw fish before cooking either method.

Cuisine:
“Family Friendly”
Source:
“Beth and the Biscuit”
Copyright:
“2013”
Yield:
“16 sticks”
– – – – – – – – – – – – – – – – – – –

Per Serving (excluding unknown items): 100 Calories; 10g Fat (84.4% calories from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 47mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 1/2 Fat.

Serving Ideas : Prepared on air 03/28/2014
Served with Honey Carrots and Strawberry Parfaits

Biscuit Planet Fish Stick Tacos

Recipe By :Beth Wright
Serving Size : 4 Preparation Time :pretty quick
Categories : Fish

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
12 corn taco shells
2 tablespoons vegetable oil
2 onion — sliced thin
3 green bell pepper — stemmed, seeded and cut into match sticks
3 garlic clove — minced
2 tablespoons lime juice
Wholesome Fish Sticks
10 ounces coleslaw mix
1/4 cup mayonnaise
1/4 cup sour cream
1 tablespoon spicy pickle — chopped
4 tablespoons pickle juice
1 cup Monterey jack cheese — shredded

Prepare the fish sticks, but don’t cook them yet. Heat the oven to 475 degrees if baking the fish, to 325 degrees if sautéing the fish but still want hot taco shells.

Heat 1 tablespoon oil in a skillet over medium heat. Add the onions, peppers, and the garlic. Cook slowly, stirring occasionally until wilted and slightly brown, adding water as needed to keep the vegetables moving and not burn, about 8 to 10 minutes. Off the heat, stir in 1 tablespoon of the lime juice and season with salt and pepper to taste. Transfer the vegetables into a bowl, cover with a towel to keep warmish. This stuff is fine room temperature so don’t worry too much if your house is cold and it chills down a bit.

Cook the fish sticks – this takes about 10 minutes. Lower the oven temperature to 325 degrees. Heat up the taco shells. You don’t have to wait until the temperature goes all the way down to taco shell-heating temperature, but do keep your eyes and nose open for burning shell smells.

Meanwhile, stir in 3 tablespoons of pickle juice to the coleslaw mix in a large bowl. Season with salt and pepper. Set aside.

Biscuit Planet Fish Sauce: Mix the mayonnaise and sour cream in a medium bowl, add chopped pickle and remaining lime and pickle juice.

BUILD YOUR TACO: Scoop some of that green pepper and onion stuff into the bottom of the taco shell, add a piece of fish, then the spicy coleslaw, then the Biscuit Planet Fish Sauce, then grated cheese. EAT.

Cuisine:
“Family Friendly”
Source:
“Beth and the Biscuit”
Copyright:
“2013”
– – – – – – – – – – – – – – – – – – –

Per Serving (excluding unknown items): 354 Calories; 31g Fat (75.2% calories from fat); 9g Protein; 14g Carbohydrate; 3g Dietary Fiber; 36mg Cholesterol; 244mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 4 Fat; 0 Other Carbohydrates.

Honey-Lemon Carrots

Recipe By :Beth Wright
Serving Size : 4 Preparation Time :0:00
Categories : Quick Vegetable and Side Dishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 Pounds baby carrots
1/2 cup vegetable broth
salt and pepper
2 tablespoons honey
1 tablespoon butter
2 teaspoons lemon juice

Bring the carrots, broth, and 1/4 teaspoon salt to a simmer in a 12-inch nonstick skillet over medium-high heat. Cover, reduce the heat to medium, and cook until the carrots are tender, about 5 minutes.

Uncover, increase the heat to high, and simmer rapidly until the liquid measures about 2 tablespoons, 2 to 3 minutes. Stir in the honey and butter and continue to cook, stirring often until the carrots are completely tender and the sauce has reduced to a light golden glaze, about 4 minutes.

Off the heat, stir in the lemon juice, season with salt and pepper to taste, and serve.

Description:
“FAST”
Cuisine:
“Family Friendly”
Source:
“adapted from The America’s Test Kitchen Healthy Family Cookbook”
– – – – – – – – – – – – – – – – – – –

Per Serving (excluding unknown items): 79 Calories; 3g Fat (36.6% calories from fat); 1g Protein; 12g Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 233mg Sodium. Exchanges: 0 Grain(Starch); 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Strawberry Angel Parfait

Recipe By :Beth Wright
Serving Size : 4 Preparation Time :0:00
Categories : Dessert

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 quart strawberries — washed, stemmed and quartered
1 teaspoon sugar
4 slices angel food cake — toasted and cubed
1 cup Greek yogurt
2 tablespoons honey
1/2 teaspoon cinnamon
1/4 teaspoon ginger

Toss strawberries with sugar and set aside for 5 to 10 minutes.

Drop a couple of cubes of toasted angel food cake into 4 wine glasses. Top with sugared berries. Mix yogurt with honey, cinnamon, and ginger. Spoon this over the berries.

Description:
“Layer this pretty dessert into wine glasses. Everyone will feel a little sophisticated, even if they’ve just come in dirty off the soccer field.”
Cuisine:
“Family Friendly”
Source:
“Beth and the Biscuit”
Copyright:
“Beth and the Biscuit 2012”
– – – – – – – – – – – – – – – – – – –

Per Serving (excluding unknown items): 1613 Calories; 2g Fat (1.2% calories from fat); 37g Protein; 370g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3036mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Fruit; 0 Fat; 24 Other Carbohydrates.

Next time I’m on air, I’ll know what camera to look into.