crumbed fish | family friendly

I have a confession to make. Until not that long ago, I used to buy crumbed fish fillets for my sons. I don’t know why, when I would always flick through the ingredient list, somehow justifying that it wasn’t an everyday food in our household.

I have a few versions of this crumbed fish, but this was tonight’s which was very popular

INGREDIENTS
500g white fish fillets (I used MSC certified Hoki fillets)
1 cup quinoa flakes (from Naked Foods)
1/3 cup brown rice flour
2 organic eggs, lightly whisked with a fork
Your choice of oil for cooking

INGREDIENTS FOR THE REMAINDER OF DINNER
1 large sweet potato, cut into small wedges
1.5 cups organic lettuce (I love Coolibah Organics which I buy from Wholefoods House)
1/2 lemon, cut into wedges
2/3 cup frozen peas
*Mayonnaise is optional (in our house, it’s essential!)

METHOD
1. Set oven to 200 degrees celsius – slice sweet potato, then place in the oven with a dash of olive oil on baking paper in an oven tray. Set the timer for 30-40 minutes
2. Slice lemons, boil peas for 2 minutes then drain, place salad on the platter/bowl
3. When the sweet potato has about 15 minutes to go, place 3 bowls on the bench – in 1, tip the brown rice flour, the next eggs, the final quinoa flakes. Make sure the bowls are shallow/wide enough that it is easy to “dip & flip” each fillet before cooking
4. Dip each piece of fish in the brown rice flour, then eggs (let any excess drip off), then coat in quinoa flakes
5. Fry in preferred oil for about 2 minutes on each side or until golden.
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Refined sugar-free ‘processed’ snacks

You’ve provably got the vibe already that I’ve never bought a pack if muesli bars or tiny teddies for my children. What i would love to show anyone who wants to have snacks on hand for the kids in their handbag, is hay they don’t have to be full of sugar.

As cool as it would be to always have freshly cut carrot sticks, portion controlled snap lock bags of nuts & fresh fruit in your bag as a snack, sometimes it’s just not a viable option – getting out the door by 7am with 2 fully-dressed children & a decent looking work outfit can prove enough of a problem some days. Sometimes us mortals have to head out with empty stomachs, only to find ourselves even more susceptible to poor eating options than normal (not to mention just waning to get out of there with one child crawling down the aisles & the other tearing products off the shelf).

You CAN avoid refined sugar at the supermarket – just be diligent about reading labels. Attached are some easy options for the occasions I don’t have a knife / chopping board / peeler / sink in my handbag.

PS Sydney people these were all purchased in Thomas Dux (Crown St & Padington), Whole Foods House Woollahra & Harris Farm in case you’re having a snack attack now

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