Cooking Classes at the Community Center and this Week's Lenten Recipe

Just finished teaching “Five Family-Friendly Dishes” at the Herndon Community Center with two young moms, Jenna and Lisa. We made last week’s recipe, Lemon-Pepper Salmon plus Three Cheese Enchiladas, Chicken Tenders, Fruit Salad and a Spaghetti Pie that they took home to bake for dinner. I would love to hear what Herndon wants to cook. Please leave comments with suggestions for cooking classes you would like offered!

There is still room in my “Rotisserie Chicken Three Ways” class on Friday March 9^th from 6:30 to 7:30 p.m. The adult/child class (Fish Sticks, Turkey Tenders and Chicken Sliders) is already full but I will add a second class if there is enough interest.

This Friday’s Lent recipe is Panko Crusted Tilapia and very kid friendly. Tilapia is a mild tasting fish which is why it needs a little soak in lime and garlic to punch up the flavor.  Don’t marinate for more than 30 minutes or the acid in the juice will start to break down this delicate fish.  I personally don’t purchase tilapia farmed in China or Vietnam.  There is some controversy about the cleanliness of the water and the food that is fed to the fish in those countries.  Most stores display or print the country of origin on the packaging.  US farmed raised catfish or flounder also works well.

Panko Crusted Tilapia
1 pound tilapia fillets or other thin white fish fillets such as flounder or catfish
1 clove of garlic, minced
¼ cup lime juice
1 cup panko bread crumbs
1 teaspoon seasoned salt
¼ cup parmesan cheese
½ cup egg substitute or 1 egg beaten with 1 tsp water or milk
1 tablespoon canola or Heart Smart oil, divided

• Place the tilapia fillets in a shallow (non metal) baking pan.  In a small bowl, mix together the garlic and lime juice.  Pour the lime juice over the tilapia and allow to marinate for 15 to 30 minutes.
• In a shallow bowl, mix together the bread crumbs, salt and cheese.  Pour the egg substitute in another shallow bowl.
• Heat 1 ½ teaspoons of the oil in a non-stick fry-pan over medium heat.  Dip the tilapia in the egg and then dredge in the bread crumbs, coating each side.  Place the crumb coated fish in the pan and cook 3 minutes per side, adding more oil as necessary. Serves 4.