Fish & Seafood

School lunch: fish fillet and buttered vegetables

*Originally published in House on a hill on February 6, 2006

This was my kids school lunch last Friday. I would have posted it on Friday morning after the kids left for school but I was busy the whole day. My 12-year-old daughter, Alex, was having some classmates over in the afternoon to prepare for a school play. They’re doing Cyrano de Bergerac and they needed a place to practice. Of course, I couldn’t let her classmates go hungry while practising for the play. I did some blogging after they left for school in the morning, trying to cram an entire day’s writing into one morning, and started preparing the chicken and macaroni salad immediately after lunch so it could chill sufficiently in the fridge.

Anyway, last Friday’s lunch was fried fish fillets with a side dish of buttered broccoli florets and sweet corn kernels. Feedback from the kids: they really enjoyed this school lunch. Great! It was easy to prepare, there was no serious danger that it would spoil and, most importantly, it was a balanced meal. fish fillets and buttered vegetables

To cook this fish and vegetables combo, you will need two serving-size pieces of fish fillets (any firm, white fleshy fish), salt, pepper and flour. For the buttered vegetables, you will need a medium-sized head of broccoli, 3/4 cup of drained corn kernels (canned), a pinch of salt and about two tablespoonfuls of butter.

Season the fish fillets with salt and pepper. Dredge in flour then fry in hot oil until golden brown, turning them over halfway through for even browning. Drain on paper towels.

Trim the broccoli and cut into florets. Steam the broccoli over briskly boiling water for about 45 seconds then plunge in iced water. You can skip this step if you want your broccoli to be extra crunchy.

Heat the butter in a skillet until frothy. Add the broccoli and corn. Sprinkle with a little salt (this helps bring out the natural sweetness of the vegetables) and cook until tender crisp.

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