With Lent coming up, many people in the Heartland will be incorporating more fish into their diets.
South Ottumwa Hy-Vee Heather Ware said this is a perfect time to start introducing fish to your family.
Fish is full of Omega 3â??s, B Vitamins and iron; fish is a much leaner source than other proteins.
In terms of flavors of fish across the board, Ware said fish have the widest variety of flavors of any food category.
â??Started today with tilapia because this is one of the most mild fish flavors out there. It's really good at picking up those flavors of whatever you cook -- cooked this with a five spice combination, some light soy sauce to reduce the sodium and then some brown sugar to really give it a sweet flavor so it's a really easy transition for your non-fish eaters,â?? said Ware.
And for the picky eaters in your family, Ware said you can turn fish into fun dishes such as fish tacos, fish quesadillas and more.
Serves 4 Active time: 15 minutes | Total: 15 minutes
All you need
1 pound tilapia fillets
1 teaspoon Chinese five-spice powder (see Tip)
1/4 cup reduced-sodium soy sauce
3 tablespoons Hy-Vee light brown sugar
1 tablespoon Hy-Vee canola oil
3 scallions, thinly sliced
All you do
1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.
Per serving: 180 calories; 6 g fat (1 g sat, 3 g mono); 57 mg cholesterol; 9 g carbohydrate; 9 g added sugars; 24 g protein; 0 g fiber; 596 mg sodium; 411 mg potassium. Carbohydrate Servings: 1
TIP: Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section at the market or with other Asian ingredients