Baked Fish

    Published: 06-16-2009
    Views: 6,419
    Roxanne Moore from Sodexo and helper, Mikayla, demonstrate how to make baked fish.

    Roxanne Moore: Hi! I am Roxanne Moore with Sodexo. With me today is Mikayla, and together we are going to be showing you how to make baked fish with tartar sauce. Now this recipe is really rich in omega-3s.

    Mikayla, do you know why omega-3s are important for our health?

    Mikayla: They help our brains.

    Roxanne Moore: That's right. You see, omega-3s are fatty acids, they help improve brain and nerve function and they may even help improve mood. Some researches even showing that omega-3 fatty acids might even help reduce ADHD symptoms. So, let's get started.

    First I'll pre-heat the oven to 375 degrees. I have already cut 2 pounds tilapia fish fillets into 8 even size pieces.

    What's next, Mikayla?

    Mikayla: Place 41/2 cups corn flakes in a plastic freezer bag and crush them using a rolling pin, then add it to the plate, then in a bowl mix a-third cup whole wheat flour, half a teaspoon of salt, and a quarter teaspoon ground black pepper, and in a second bowl beat 2 large eggs and a quarter cup non-fat milk with a fork.

    Then we are going to create an assembly line for our fish. First dip each piece into the flour, then egg mixture, and then the corn flakes. When we are done with them we put them on a baking sheet coated with non-stick cooking spray and lightly spray them as well.

    Roxanne Moore: I'll put them in the oven, how long do they bake for?

    Mikayla: About 15 to 20 minutes. Roxanne Moore: Okay, so while the fish is baking let's go ahead and start the tartar sauce. So what's first?

    Mikayla: First whisk half a cup low-fat mayonnaise and half a up plain non-fat yoghurt with a fork, then we add 3 tablespoons of sweet pickle relish, a quarter teaspoon ground black pepper and the juice from half of the lemon, serve together and it's all done.

    Roxanne Moore: This tartar sauce goes great with the fish. Thank you so much, Mikayla!

    This meal provides an easy solution to give you the brain power you need to succeed. So we hope you will enjoy it at home as well.