Bruce A. Shields

Cayenne Wheat Flour Battered Talapia

Last night for dinner my wife asked for cayenne battered fish.  Since the Talapia has been a hit with the family, I thought I would make a batter for it from wheat flour.  But the star of the night with the kids, believe it or not, was Brussels-sprouts!

First for the main dish, the Talapia.

I put two eggs into a bowl and whipped them.  I added a little pepper, and then put the wheat flour into a second bowl.  After bringing my frying pan to heat with some un-salted butter, I egg-washed the fish and covered it with the wheat flour on both sides.  I make sure that I get it completely covered.  I then place the pieces into the hot pan with the meatier side down first, it allows the thicker part of the fillet to cook longer.  For some reason, when I cooked it the other way, the fish was done on the thinner parts before the meatier part was complete.  Now for the kids, I did not add any cayenne, but for Terri and I, I added the cayenne to the wheat flour after making the kids fish.

For the mixed vegetables, I simply put a bag of frozen veggies in the microwave with a little un-salted butter.  You cannot get any easier than that, and it was delicious.

Now for the greatest part of my story, the kids eating Brussels-sprouts!  Not only did they eat them, they loved them…and even got seconds!

How, you may ask?  Well, I cooked the sprouts in the microwave with some un-salted butter, then pureed them in the food processor.  I peeled my Russet potatoes (Keeping the fat skins to make some crisps!) and boiled them.  After the potatoes were done, I mixed them with the puree and a little garlic and un-salted butter.  You end up with beautiful mashed garlic potatoes (with brussels sprouts in them), and the kids love them!

Now I love the sprouts, and I swear, you cannot taste them in the potatoes!  Luckily I kept a few of the aside for the wife and I to eat.

With the thick peels from the Russets, I sprayed non-stick onto a cookie sheet, then took the thick skins and put them into a ziplock bag, I then added some no-salt seasoning, and garlic powder (NOT garlic salt!), and shook them up.  Then threw them on the cookie sheet and baked at about 425 until they were done.

Another simple low-fat, low-calorie, low-sodium dinner that is healthy and easy for the family!

Hope you enjoy!

Mixed Veggies with un-salted Butter

Wheat Flour Battered Talapia

Wheat Flour Battered Talapia

Brussels Sprout Garlic Mashed Potatoes