The following is a sponsored post by Gorton´s, written by nutritionist expert Sylvia Melendez-Klinger, MS, RD, LDN
Now that we are fully in the Lent season and, it being a treasured tradition many Hispanic families share, we want to help you out to make those Fish/Seafood Fridays more enticing.
Fish is often called “brain food” and it’s no wonder why. Fish and seafood — like shrimp, salmon, and popular white fish, such as tilapia, haddock, and pollock — are natural sources of lean protein and critical vitamins and minerals, including iron, zinc, and vitamins A, B and D.
Seafood also naturally contains omega-3 fatty acids — some of the healthiest fats around. In fact, fish are the best natural source of these healthy fats, which are essential for proper brain development and growth.
Experts recommend everyone, including children, eat fish and seafood at least twice a week. A single serving of fish is between 2-4 ounces, depending on your child’s age, or about 5-6 fish sticks.
To get kids hooked on seafood introduce them early. Try starting with fish sticks (my family likes Gorton’s), which are perfectly sized for small hands, then try giving other forms of fish a try such as fish tenders or shrimp poppers. It’s also important to be creative. Encourage kids to build towers with fish sticks or decorate their plates with fish-shaped crackers. You can also try adding a dipper such as applesauce, ketchup or salsa. Lastly, remember to be a good role model. Kids want to do what their parents do, so eating seafood yourself can go a long way in building healthy habits for your kids.
Add a twist to Fish Friday with my Authentic Mexican Fish Tacos below – sure to please the whole family! For more recipes and meal ideas, visit www.gortons.com
Authentic Mexican Fish Tacos
Makes 4 servings
- 1 (17.2 oz) package Gorton’s Crunchy Breaded Tilapia Fillets
- 2 cups fresh chipotle chile salsa (see below)
- 10 corn tortillas, warmed
- 1 cup cabbage or iceberg lettuce, shredded
- 2 limes, quartered
- Chipotle Salsa
- 3 pieces canned chipotle chiles en adobo
- 2 cloves garlic, roasted and peeled
- 2 ripe tomatoes, boiled and peeled
Salt to taste
1. Prepare Gorton’s Crunchy Breaded Tilapia Fillets according to package directions.
2. To make salsa: In a blender, mix chiles, tomatoes and salt. Blend very briefly. The mixture should be slightly chunky.
3. Transfer salsa to a bowl and stir in the prepared Gorton’s Crunchy Breaded Tilapia Fillets.
4. To assemble tacos, divide fish mixture among tortillas and top each taco with about 1 tablespoon of cabbage. Serve with additional salsa and lime wedges on the side, if desired.
Notes: To reduce preparation by 10 minutes or more, depending on the Gorton’s product used, replace the fresh chipotle salsa with two cup prepared salsa. This recipe also works well with Gorton’s Classic Breaded Fish Sticks or Gorton’s Breaded Garlic & Herb or Lemon Herb Fish Fillets.
What are some of your classic Fish Friday dishes?