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Recipe of the Month

Oven Baked Fish Bites

Fish Bites
Ingredients
1 cup of all purpose flour
1 tsp of creole seasoning
1/2 Tbsp of garlic powder
1/4 cup of milk
2 of eggs
1 tsp of dijon mustard
1 cup of panko bread crumbs
1/2 lb of butter, melted
2 lbs of white flakey fish (Haddock, Pollock, Hake) cut into bite sized pieces
Non-stick oil spray
2 of lemons, cut into wedges
1 tsp of salt
1 tsp of pepper

Directions
  1. Preheat oven to 375 F.
  2. Use 3 separate shallow bowls. In the first bowl, add flour, creole seasoning, garlic powder and dash of salt & pepper In the second bowl, whisk together the milk, egg, and mustard. In the third bowl, add the panko crumbs, melted butter and stir together until evenly coated.
  3. Dredge each piece of fish in the flour, then egg mixture, then breadcrumbs.
  4. Place the dredged fish on parchment lined baking sheets sprayed with non-stick spray.
  5. Bake fish for 15-20 minutes, flip once midway through, until they are brown & crispy on both sides.
  6. Remove from oven and serve with lemon & tartar sauce.

(Source: Martha's Vineyard Public Schools)

Pollock Burrito Bowl with Pineapple Salsa

Pollock Burrito Bowl with Pineapple Salsa
Ingredients
1 lb of pollock
1 TB of chipotle pepper, canned in adobo sauce, chopped
2 TB & 1 tsp (divided) of lime juice
1 TB of canola oil
1/2 TB of sugar
1/2 tsp of oregano, dried
1/4 tsp of salt
1/4 tsp of onion powder
1/4 tsp of garlic powder
1 cup of pineapple, diced
2 TB of red onion, diced
2 TB of cilantro, fresh, chopped
1/2 of jalapeno pepper, chopped
2.5 cups of black beans, canned
1 cup of rice, prepared

Directions
  1. Preheat oven to 400 degrees F.
  2. Rinse any ice glaze from frozen Alaska pollock; pat dry. Place in a spray-coated baking dish/pan and tightly cover with foil.
  3. Bake for 15 minutes or just until fish is opaque throughout.
  4. Puree the chilies in adobo, lime juice, oil, sugar, oregano, salt, onion powder and garlic powder.
  5. Pour this sauce over cooked fish. Break up until sauce is evenly distributed, keeping fish chunky. Keep warm.
  6. For the pineapple salsa, combine pineapple, onion, cilantro, jalapeno, 1 tsp. of lime juice and a pinch of salt.
  7. For each portion, place 1/2 cup rice, 1/2 cup black beans, and 3 oz. chipotle lime Alaska pollock in a bowl. Top with 1/4 cup pineapple salsa.

(Source: Seafood Nutrition Partnership)
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