You had to know after my weekend with Brenda Watson, when I learned all about the amazing benefits of Omega 3 Fats, that my family would be eating a lot more fish! And by a lot, I mean, more than once a week! We all need more Omega 3’s!
Omega 3 Fat’s are not made in our body. This is a nutrient we must get from the food we eat. Sufficient omega 3’s are important because:
- They are essential for growing children.
- They have been shown beneficial to improving immune function.
- They’ve been shown to reduce inflammation in patients with asthma and arthritis.
- They’ve been shown to delay or prevent psychotic disorders in children and adolescents (which is interesting because my husband is a nurse and he says all their psychiatric patients get an omega 3 supplement! (source)
Unfortunately, our American Diet doesn’t provide for much Omega 3. Some of the best sources include:
- Fish! Sardines have the highest amount, followed by Mackarel, Salmon, Halibut, Tuna.
- Plant sources, such as: chia seeds, flax, and hemp.
- Eggs contain more omega 3’s if the hens have been fed greens and insects.
So, fish it is! We made fish sticks tonight! Similar to our Chicken Nuggets, we used mixed up Tilapia. The binder we used was whipped up flax seeds, as opposed to eggs that we used for the chicken, because of the Omega 3’s in flax! Plus, I had a reader looking for an alternative to eggs due to allergies. So, the final recipe ended up like this:
- 4 White fish fillets (such as tilapia)
- 2 TBL Flax Seeds
- 1/2 Cup Water
- 1 cup Bread Crumbs
- 1/2 Cup Parmesan Cheese
- 1 Teaspoon salt
- Steam frozen Tilapia in the steamer basket of a rice cooker for 20 minutes
- While steaming, blend flax seeds and water in a blender until frothy.
- After Tilapia is cooked, combined in a bowl with the frothy flax and water mix. Stir till combined and Tilapia is crumbled and coated by the flax liquid.
- In a separate bowl, combine bread crumbs, parmesan, and salt.
- Scoop tilapia out with a melon baller or cookie scoop.
- Dump into bread crumbs and gently roll around.
- Arrange on a cookie sheet, and flatten gently with your hands. Drizzle with olive oil.
- Bake on the Broil setting High, close to the heat source.
- After 5 minutes, flip with spatula. Cook the other side for five more minutes.
The fish sticks taste amazing! My kids gobbled it up, mostly because they were starving, and also because they were awesome. The fish sticks that had more oil around it, stayed together really well. The others fall apart easily, but no problem if you just give your kids a fork too!
Our full balanced dinner included, cabbage salad, mandarin oranges, brown rice, and Fish sticks, on MyPlate! I got the idea to cook the fish in a rice cooker from my running partner, Eleice- Who has an awesome PE Blog! if you are looking for active kids games.