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Healthy Crunch Fish Fillets
submitted by: Paulette Kenyon


Once again, it's getting really pretty in the great outdoors. Many places are still bright green and covered with glorious wildflowers. On our way back from our abalone spot this weekend, the path we take was covered with tall water hemlocks in full bloom, their giant flowerheads falling over with the weight of all that pollen. A gorgeous sight to behold, but, a real nightmare for someone with allergies, I suspect.

Whether you know it or not, spring flowers can be a welcome addition to your menu. Lately, I've been making the most exquisite salads, using flowers from my yard. Some of my favorites for flavor and appearance are: Nasturtiums, tiny blue Borage flowers; orange & yellow Calendula (Pot Marigold), and lilac-colored chive flowers.

Combine these with some spring lettuces, sliced beets, maybe some salad Burnet leaves, and you have a dreamy salad to serve with your next seafood entree. They are colorful and flavorful! For an unusual butter topping for a broiled fish fillet, mix some chopped Nasturtium blossoms, chives or chive blossoms, and lemon juice into softened butter to melt over the top of your cooked fish. Yum!

All of these fresh and colorful flowers put me in the mood for more fresh and colorful foods; so, this time around, I'll share with you a breading recipe that I enjoy as well as a colorful tartar sauce that goes well with it.

Some of the ingredients in the breading recipe may be difficult to acquire. I encourage you to improvise or just try something else. One of my favorite breadings is made by crushing a favorite flavored snack cracker in the food processor. Maybe dump half a box of them in and then dip the fish in egg or milk, into the crushed crackers, let set for 10 minutes, then fry.

Healthy Crunch Fish Fillets

  • 1-1/2 lbs. small fish fillets
  • milk
  • 1/4 C Millet flour
  • 1/4 C Wheat or Kamut flour
  • 1/2 C Cornmeal (Blue or Red is fun!)
  • 1/4 C "Beat of Health!" AmBurst popped Amaranth grain
  • 1-1/2 T Eden Sesame Shake seasoning
  • Pepper or Lemon Pepper to taste
  • olive oil
Combine all the dry ingredients. Dip small fish fillets into milk. Then, dredge fillets in the dry ingredients. Let the breading on fillets set for 10 minutes. Heat a frying pan with olive oil and gently brown fillets on both sides. Serve with tartar sauce. Serves 4 anglers.

Purple Tartar Sauce

  • 1 C finely minced purple cabbage
  • 1 T finely minced fresh parsley
  • 1/4 C finely minced chives or green onions
  • 1 1/2 tsp. finely minced fresh dill
  • 1 T lemon juice
  • 1/4 C mayonnaise
  • 2 T minced dill pickle or pickle relish
  • salt to taste
Combine all ingredients in a bowl and chill. Serve with fish. Tip: To make this dish extra pretty, sprinkle chive flowers over all before serving. This would be pretty served with steamed and buttered blue potatoes. If you haven't tried blue potatoes, they are terrific! I especially like blue hash browns. Go for it!

Source for Breading ingredients: Gold Mine Natural Food Co. 1-800-475-FOOD.

Environmental Tip: If you would like to use something less caustic in your dishwasher as well as something that is less polluting to the waterways, try mixing 2 T. borax with 2 T. baking soda. Put into the cup in the dishwasher. To leave dishes shining, add 2 T. white vinegar to the other cup. This combination really seems to do a nice job. I premix my borax and baking soda in a container. It's easy since it's a half and half mixture. Then, I just keep a gallon of vinegar under the sink and dump a little into the other cup. Go for it!

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